Table of contents:
- Benefits of vitamin C in maintaining endurance
- Source of vitamin C that can be consumed
- 1. Guava
- 2. Broccoli
- 3. Oranges
- 4. Kale
- 5. Kiwi
Vitamin C has a variety of benefits and can be easily found in vegetables and fruit. Usually if your immune system is weakened, doctors often prescribe vitamin C tablets to increase your body's resistance to disease.
Benefits of vitamin C in maintaining endurance
Tissues and the body's defense system can be formed through the intake of various vitamins and minerals. One of the important vitamins that support bodily functions is vitamin C.
The body needs vitamin C to form blood vessels, cartilage, and collagen in bones. Vitamin C is also known as ascorbic acid which can promote the healing process in the body.
Despite having a disease-fighting mechanism, the body is unable to produce vitamin C on its own. Therefore, it takes intake from foods or drinks that contain ascorbic acid.
Vitamin C is high in antioxidants. One of its roles is to trigger collagen production. Collagen is also an important protein that the body can produce with the help of vitamin C. According to the Medical News Today page, 1-2% of muscle tissue consists of collagen. Here collagen is needed by the body to help heal wounds.
In addition, vitamin C has the benefit of increasing iron absorption. If an individual is anemic, vitamin C contributes to absorbing iron to form hemoglobin and circulate oxygen to all organs of the body.
In vitamin C, the antioxidant content in it can protect body cells from the dangers of free radicals. Free radicals are components that provide oxidative stress which can increase the chances of cancer, diabetes, central nervous system, cataracts, and premature aging.
You can get the positive benefits above through the consumption of a variety of vegetables and fruits that contain vitamin C.
Source of vitamin C that can be consumed
After knowing the role and benefits of vitamin C in improving protection and immune function, it is necessary to continue the steps to consume it regularly. Every adult is advised to consume 90 mg of vitamin C for men and 75 mg for women.
Vitamin C can be obtained naturally from the following vegetables and fruits.
1. Guava
Guava or known as guava contains vitamin C which can increase endurance. One guava fruit contains about 126 mg of vitamin C.
Guava provides body protection through vitamin C in reducing fever and persistent colds. In addition, vitamin C provides antimicrobial benefits that can fight viruses and bacteria that cause infection. You can include guava in your daily fiber intake.
2. Broccoli
These green vegetables also contain high levels of vitamin C. At least 1 cup of broccoli contains 51 mg of vitamin C. The benefits of vitamin C in broccoli can also reduce levels of oxidative stress, improve endurance, and minimize the risk of cancer and heart problems.
3. Oranges
This fruit must be familiar. Moreover, it is often served as a dessert. In medium-sized oranges, there are 70 mg of vitamin C. The content of vitamin C in oranges has benefits for preventing anemia, improving heart health, and avoiding kidney stones.
4. Kale
You can include kale in your daily diet. One cup of roughly chopped kale contains 80 mg of vitamin C. The antioxidants in kale can reduce chronic inflammation.
5. Kiwi
One medium kiwi contains 71 mg of vitamin C. Kiwi can reduce oxidative stress, cholesterol, and increase endurance.
A study recommends consuming 2-3 kiwis a day. The study results said kiwi can reduce the thickness of blood platelets by 18% and reduce blood triglycerides by 15%. That way, the vitamin C in kiwi has the benefit of reducing the risk of blood clots and stroke.
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