We have all heard many times about the importance of vitamin C for the skinHowever, we are not careful enough. Ask yourself the following question: in addition to applying creams containing this vitamin, do you include sufficient amounts of this nutrient in your diet?

To achieve this, all you need to do is include some of these foods that are rich in vitamin C in food. The list is ordered from the highest to the lowest amount of vitamin C per 100 grams of fruit or vegetable.

Shall we start? :-)

ACEROLA

Amount of vitamin C: 1,678 mg x 100 g of fruit

Acerola is a quintessential antioxidant fruit produced in Brazil. It is also rich in pectin fibre and has properties that help regulate the intestinal tract. We recommend eating it natural and with the skin on rather than in preserves or jams.

GUAYABA

Amount of vitamin C: 273 mg x 100 g of fruit

This fragrant fruit from Latin America is already available in our markets. Its vitamin C content is higher in the white varieties than in the pink ones. However, the latter are the ones with the sweetest taste. It is also rich in minerals such as potassium, copper, calcium and magnesium.

RED PEPPER

Amount of vitamin C: 190 mg x 100 g vegetables

Red pepper can be included in salads and its crunchy texture will give an interesting nuance. Red peppers are recommended in the recovery diet for colds and flus. Don't believe the rumour that they give indigestion if eaten raw. On the contrary, they facilitate the production of gastric and bile juices.

GROSELLA BLACK

Amount of vitamin C: 178 mg x 100 g of fruit

In Spain you can find blackcurrants in specialised markets of imported fruits. As well as being rich in vitamin C, it is also rich in tannins. Its medicinal uses are very diverse: to improve night vision, combat mouth sores and alleviate haemorrhoids.

PEREJIL

Amount of vitamin C: 139 mg x 100 g vegetables

Parsley is a common ingredient in our Mediterranean recipes. It is rich in vitamin C for your skin as well as B-complex vitamins. Its intense aroma is ideal for perfuming your dishes - you'll see how parsley whets your appetite!

KIWIS

Amount of vitamin C: 90 mg x 100 g of vegetables

Kiwis are fruits high in vitamin C, rich in magnesium, soluble fibre and water. Eat them slowly and your body will assimilate all their benefits.

BRUSSELS SPROUTS

Amount of vitamin C: 80 mg x 100 g of vegetables

As well as giving you the vitamin C you need, it will help prevent cancers in the digestive system. It is also a suitable food if you tend to retain liquids. Thanks to its abundant amount of potassium, it will help you drain it. alleven sadness.

PAPAYA

Amount of vitamin C: 60 mg x 100 g of vegetables

Papaya is rich in vitamin C and contains papain, an enzyme that helps digest even stones :-) Make papaya chunks your first dish of the day!

MILLS

Amount of vitamin C: 60 mg x 100 g of vegetables

They are perfect for giving you the amount of vitamin C you need for your skin and hair. Not only that, strawberries whiten your enamel.

ORANGES

Amount of vitamin C: 50 mg x 100 g of vegetables

Finally we come to oranges! As you can see, they are not the fruits with the highest vitamin C content. But here they are, because they are delicious. When the orange season arrives, start your day with a glass of freshly squeezed juice. Constipation will disappear.

LEMON

Amount of vitamin C: 40 mg x 100 g of vegetables

The juice of a lemon goes well in many of our fruit juices, in a cold infusion, or simply with fresh water.

And this is our list for you. The World Health Organisation recommends the intake of 45 mg vitamin C per day. With any of these foods you can exceed that dose, but don't worry. Excess vitamin C - as long as it is ingested through food and not pills - is easily excreted from the body in the urine.

Keep in mind that this vitamin is chemically broken down during cooking. Also, do not wait too long to eat the fruits and do not store them in places with high temperatures. Up to 60% of vitamin C disappears for the reasons mentioned above.

The ideal is from the garden to the table, or better still, to your mouth ;-)