How to increase the consumption of vitamin C in our diet?: Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the development, maintenance, and growth of our body. Because our body is not capable of producing it, we must obtain it through food.
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Why is a sufficient intake of vitamin C essential for the athlete?
- Antioxidant: protects cells from damage caused by exercise.
- Improves the absorption of iron present in foods of plant origin.
- It contributes to the proper functioning of our immune system to protect our bodies against diseases.
- Intervenes in the formation of red blood cells.
- The body must produce collagen (necessary for wound healing).
- It is necessary for the formation of connective tissue and some hormones.
How Much Vitamin C Do I Need?
The amount of vitamin C you need each day depends on your age. The average daily amounts of vitamin C, expressed in milligrams (mg) that are recommended for people of different ages are as follows:
| Stage of life | Recommended amount |
| Babies up to 6 months of age | 40 mg |
| Babies 7 to 12 months of age | 50 mg |
| Children 1 to 3 years of age | 15 mg |
| Children 4-8 years old | 25 mg |
| Adults (men) | 90 mg |
| Adults (women) | 75 mg |
| Pregnant teens | 80 mg |
| Pregnant women | 85 mg |
| Adults (women) | 75 mg |
| Pregnant teens | 80 mg |
| Pregnant women | 85 mg |
If you smoke, you must add 35 mg to the above values to calculate the total recommended amount of vitamin C you need each day
Primary sources of vitamin C
It is found mainly in citrus fruits and vegetables.
It is difficult for a deficiency to occur if we eat a varied and balanced diet. However, vitamin C deficiency is more likely in people who smoke or have a limited diet and do not include fruits and vegetables regularly.
To provide a correct intake of vitamin C through our daily dietary guidelines, we leave you the following recommendations:
- Eat three servings of fruit and two servings of fresh vegetables a day.
- Consume at least one serving of uncooked vegetables and fruit a day; in this way, you guarantee that the vitamin C in these foods is not lost during cooking.
- Do not eliminate any food group from your diet.
How can we minimize the loss of Vitamin C?
- Store your fruits and vegetables in a cool, dry place away from light.
- Wash and cut your fruits and vegetables just before cooking.
- Cook the vegetables with the minimum amount of water. Always boil the water first before adding the vegetables and cook them for the shortest possible time.
- Buy quality fresh vegetables and fruits, and eat them as soon as possible because their nutritional value and vitamin C content will be higher.
- Take advantage of the water where you boiled your vegetables to prepare soups, purees, or creams.
The consumption of fruits and vegetables are essential as part of a healthy diet, because they are a rich source of vitamins, minerals, fiber and antioxidants. Therefore, do not forget to carry out a varied and balanced diet. So pie to include it in your meals and follow these tips.
