Strawberries are high in vitamin C. A cup contains about 89 mg of vitamin C, or almost 100% of the recommended daily intake!
Health benefits of vitamin C
Vitamin C is important for our health. It’s involved in the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.
Additionally, adequate amounts of vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium. Also, vitamin C improves the absorption of nonheme iron.[1,2]
Not only vitamin C has powerful antioxidant properties, but also it can regenerate other powerful antioxidants, such as vitamin E. Due to its antioxidant effects, it might prevent premature skin aging and the formation of wrinkles!
Above all, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. It boosts the immune system and fights oxidative stress.[3]
How much vitamin C do we need a day?
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.
Pregnant women require at least 85 mg of vitamin C a day, while lactating women require 120 mg. Children and teenagers require lower doses.
Smokers should get at least an extra dose of 35 mg of vitamin C a day. They have increased oxidative stress.
How much vitamin C in strawberries?
Strawberries are an excellent dietary source of vitamin C. They contain 59 mg of vitamin C per 100 g, while a cup of strawberries contains about 89 mg of vitamin C, or almost 100% of the recommended daily intake![4]
So, eating strawberries regularly is a great way to boost the daily vitamin C intake.
Should I eat strawberries?
Eating strawberries as a healthy sweet snack is good for you. They’re packed with fiber, while they contain moderate amounts of sugars. Even people with diabetes, people on keto, or people who want to lose weight, can eat them regularly.
Hence, strawberries are key ingredients to keto smoothies!
Furthermore, strawberries hydrate us better than plain water. Not only they’re 91% water, but also they’re rich in electrolytes. They contain 153 mg potassium, 16 mg calcium, and 13 mg magnesium per 100g.
Consuming fruits, and vegetables high in water, such as cucumber, watermelon, or pineapple is the best way to hydrate the body.
Additionally, as strawberries are among the richest fruits in melatonin, they’re beneficial when consumed at dinner or after a workout!
Also, you could add fresh strawberries to yogurt. Strawberries with yogurt for breakfast is a great snack for weight loss.
Other common foods high in vitamin C
Getting adequate amounts of vitamin C is easy. There are too many foods high in vitamin C.
Certainly, the easiest way to significantly increase the daily vitamin C intake is by eating fruits high in vitamin C like oranges, grapefruits, kiwis, lemons, papayas, and mangos!
Certain vegetables, such as broccoli, cauliflower, and peppers are pretty high in vitamin C as well.
You can safely get high doses of vitamin C, both from foods and supplements. But, you shouldn’t get too much vitamin C. Chronic extremely high doses of vitamin C from supplements may cause adverse effects.
Certainly, getting up to 1,000 mg of vitamin C from supplements a day is considered pretty safe. You’ll find a wide variety of vitamin C supplements on iHerb.
