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Vitamina C - Food Sources

Nombres alternativos

Ácido ascórbico; Ácido deshidroascórbico

Fuentes alimenticias:

Todas las frutas y verduras contienen alguna cantidad de vitamina C.

Los alimentos que tienen las mayores fuentes de vitamina C son, entre otros:

Melón cantalupo
Frutas y jugos de cítricos
Kiwi
Mango
Papaya
Piña
Fresas, frambuesas, moras y arándanos
Sandía o melón

Los vegetales que son las mayores fuentes de vitamina C abarcan:

Brócoli, coles de bruselas, coliflor
Pimientos rojos y verdes
Espinaca, repollo, nabos verdes y otras verduras de hoja
Papa o patata blanca y la dulce (camote)
Tomates y su jugo
Cidrayote

Algunos cereales y otros alimentos vienen enriquecidos o fortificados con vitamina C. Enriquecidos significa que al alimento se le ha agregado una vitamina o mineral. Verifique las etiquetas del producto para ver cuánta vitamina C contiene.

Cocer los alimentos ricos en vitamina C o almacenarlos durante un periodo de tiempo largo puede reducir el contenmido de dicha vitamina. Cocer en microondas o al vapor alimentos ricos en vitamina C puede reducir las pérdidas por la cocción. Las mejores fuentes alimentarias de vitamina C son las frutas y las verduras crudas o sin cocer.

Beneficios de la vitamina C

Déficit de vitamina C

Fuentes de vitamina C

Reviewed last on: 2/15/2011
Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

Referencias

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association; 2007.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.

Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev; 2007(3):CD000980.

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