INA COUNTRIES like Spain, fruits are readily available as part of the so-called Mediterranean diet with oranges, tangerines, grapefruits and lemons packed with healthy vitamin C.
But there is another less-used source that may provide even greater benefits: kiwifruit, which has much higher levels of vitamin C than more familiar and widely consumed fruits.
The general recommended daily intake of vitamin C is 80 mg for an adult, but some experts recommend that this amount be higher in some cases and that this amount varies depending on age and gender.
On the other hand, taking too much can cause unpleasant side effects such as diarrhea, nausea and abdominal pain.
It is therefore advisable to consume the recommended daily amount of vitamin C which is 90 mg for men and 75 mg for women.
Severe vitamin C deficiency can cause bowing, which causes anemia, bleeding gums, bruising, and poor wound healing.
The Mayo Clinic website states: “Vitamin C deficiency is more likely in people who smoke or are exposed to second-hand smoke. »
Also in those who “suffer from certain gastrointestinal conditions or certain types of cancer” and in those who “have a limited diet that does not include regular consumption of fruits and vegetables.”
So if you need a quick dose of vitamin C, kiwis could be the answer as they contain double the vitamin levels of strawberries and oranges – yellow kiwis are higher at a triple dose.
In addition, they contain significant amounts of vitamins E and K, a good source of carotenoids and also fiber, total and soluble.
They are rich in water and low in calories, 80 kcal per 100 grams, the other advantages of the kiwi are:
- Strengthens the immune system: This fruit helps strengthen the defenses against colds and viruses thanks to its richness in vitamin C.
- Benefits for the digestive tract: It is an excellent source of fiber, which makes it an excellent tool to combat constipation, promoting digestion and intestinal transit.
- It is an antioxidant: In addition to vitamin C, it also contains vitamin E, lutein, zeaxanthin and phytochemicals, which help to enhance its antioxidant effect, protecting cells from free radicals.
- Reduces respiratory problems: Thanks to the fact that it strengthens the immune system, it also reduces the risk of upper respiratory infections, common in the elderly and children.
- Improves mood: Fruit consumption has been linked to better mood and a lower risk of depression, decreases fatigue and increases energy.
- Ideal for pregnancies: Vitamin B9 is essential during pregnancy and also contains other vitamins that strengthen the mother and fetus.
- Strengthens the immune system: This fruit helps strengthen the defenses against colds and viruses thanks to its richness in vitamin C.
Taking vitamin C plays a fundamental role in the process of synthesis of collagen, a protein essential to bone and skin health, to which it provides softness and elasticity.
It also improves various body processes such as iron absorption and blood vessel function and is linked to a lower risk of developing certain eye diseases, such as macular degeneration.
