It is often believed that orange is the benchmark in terms of vitamin C. However, this essential vitamin for immunity, skin or even iron absorption is largely present in certain daily vegetables. “”Vitamin C is an antioxidant, it limits the effect of oxidative stress on our cells, and is particularly important for the proper functioning of our immune system “ explains Alexandra Murcier, dietitian-nutritionist.
Sensitive to heat and light, vitamin C must ideally be consumed raw to be effective. “”Orange brings between 50 and 60 mg of vitamin C per 100 g of food. Some vegetables are much richer in vitamin C “ she said. Here is which one.
Red pepper, champion all categories
“”The pepper, especially red, is three times richer in vitamin C than orange. It also contains other antioxidants“Explains Alexandra Murcier. With more than 160 mg of vitamin C per 100 g, the red pepper effortlessly dethrones all citrus fruits.
But beware: everything is played in the preparation. “”You have to try to consume it raw to preserve vitamin C “ insists the specialist. Cut into strips in a salad or simply sketched as an aperitif, it is a major health ally.
Broccoli, to favor raw too
Often steamed or water, broccoli deserves to be rediscovered in raw version. “”Broccoli, to consume raw too, are twice as rich in vitamin C as orange“Underlines the dietician.
Finely grated or mixed in vegetable tabbouleh, it retains its precious vitamins better and strengthens your immune defenses. In addition to its richness in vitamin C, broccoli is also an excellent source of fibers and antioxidants.
Cabbage, a nutritional bomb too often forgotten
“”The cabbage is also very rich in vitamin C and antioxidants in general, but apart from red cabbage they are difficult to consume raw“Explains Alexandra Murcier. It is all the more unfortunate that their benefits are numerous.
Even slightly cooked, the cabbage (white, curly, kale …) remain interesting on the nutrition. Red cabbage, meanwhile, is easily worse and better keeps its vitamins. It fits perfectly into a salad.
Cresson, discreet but powerful
Often relegated to the rank of simple garnish, the watercress deserves a place of choice on our plates. “”Cresson contains as much vitamin C as orange “ says Alexandra Murcier.
Ideal in a salad, a green smoothie or a raw soup, the watercress brings a touch of freshness while strengthening your immune system. It is also recognized for its depurative virtues and its mineral content.
Parsley, aromatic grass to consume without moderation
We use it to decorate, we sprinkle it at the end … but we don’t really consume it in quantity. And yet it is a mistake. “”The parsley is also very rich in vitamin C: 177 mg per 100 g“Underlines the dietician. Of course, we don’t eat 100 g of parsley in a bite. But by generously adding it to your dishes, tabboulered, salads or sauces, you significantly increase your contributions.