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Ingerir as quantidades corretas de vitamina C é importante para sua saúde porque lhe proporciona as bases para uma boa imunidade, para manter a elasticidade da pele e de suas articulações saudáveis.

A vitamina C participa na formação do colágeno, uma proteína que ajuda a manter ossos, cartilagens, pele e músculos saudáveis.

Existem dois fatores comuns que levam à deficiência de vitamina C:

  1. Sua baixa ingestão;
  2. Estresse (o que faz com que você necessite de mais de vitamina C).
Se você não ingere frutas e vegetais, é bem provável que não esteja atingindo a quantidade de vitamina C recomendada. Homens adultos necessitam de 90 mg de vitamina C ao dia e mulheres, de 75 mg, lembrando que as necessidades aumentam para 85 mg na gestação e 120 mg na lactação.
Uma observação importante é que os vegetais, quando aquecidos, vão perdendo a  vitamina C, o que faz da cocção a vapor uma ótima opção para tentar preservá-la.
Veja a lista de vegetais que contêm vitamina C:
  • vagem
  • brócolis
  • couve-de-bruxelas
  • alcachofra
  • espinafre
  • couve
  • quiabo
  • tomate
  • pimentão
 A deficiência de vitamina C pode se manifestar das seguintes formas: fraqueza, cansaço, sangramento e/ou edema de gengiva, sangramento nasal e escorbuto.

Veja que a vitamina C vai além das frutas cítricas, tradicionalmente conhecidas por fornecê-la.

Também são fontes de vitamina C :

– goiaba
– acerola
– kiwi
– laranja
– morango
– melão cantaloupe
– abacaxi
– manga
– limão
Dra. Camila Perlin Ramos
Dra. Camila Perlin Ramos
Camila Perlin Ramos é graduada em Medicina pela Universidade Federal de Santa Maria (UFSM), e especialista em Nutrologia pela Associação Médica Brasileira (AMB) e pela Associação Brasileira de Nutrologia (ABRAN). Fez residência em Nutrologia no Hospital de Clínicas de Porto Alegre (HCPA), RS, e é mestranda em Ciências da Saúde pela Faculdade de Medicina da Universidade Federal do Rio Grande do Sul (UFRGS).

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