La vitamina C (o acido ascorbico) svolge un ruolo fondamentale per la salute del nostro organismo. Protegge dai radicali liberi ed è necessaria per la produzione e la sintesi del collagene, la principale proteina del corpo e il costituente primario di pelle, muscoli, vasi sanguigni e ossa. La vitamina C, inoltre, è essenziale per l’assorbimento di molte sostanze nutritive come il ferro, l’acido folico e la vitamina E, per il metabolismo di alcuni amminoacidi e per la sintesi di grassi e proteine. Il fabbisogno giornaliero raccomandato per l’adulto è di 60 mg.
Gli alimenti più ricchi di vitamina C sono:
|
Alimento |
Vitamina C (mg/100g p.e.) |
| 1) Uva, succo, in cartone |
340 |
| 2) Guava |
243 |
| 3) Peperoncini piccanti |
229 |
| 4) Ribes |
200 |
| 5) Peperoni, rossi e gialli |
166 |
| 6) Prezzemolo |
162 |
| 7) Peperoni crudi |
151 |
| 8) Peperoni, verdi |
127 |
| 9) Broccoletti di rapa crudi |
110 |
| 10) Rughetta o rucola |
110 |
| 11) Broccoletti di rapa, cotti [bolliti in acqua distillata senza aggiunta di sale] |
86 |
| 12) Kiwi |
85 |
| 13) Cavoli di bruxelles crudi |
81 |
| 14) Foglie di rapa |
81 |
| 15) Cavolo broccolo verde ramoso crudo |
77 |
| 16) Papaia |
60 |
| 17) Cavolfiore crudo |
59 |
| 18) Lattuga da taglio |
59 |
| 19) Broccolo a testa crudo |
54 |
| 20) Spinaci crudi |
54 |
| 21) Fragole |
54 |
| 22) Clementine |
54 |
| 23) Cavoli di bruxelles, cotti [bolliti in acqua distillata senza aggiunta di sale] |
52 |
| 24) Cavolo cappuccio rosso |
52 |
| 25) Tarassaco o dente di leone |
52 |
| 26) Cavolfiore, cotto [in forno a microonde senza aggiunta di acqua e di sale] |
50 |
| 27) Arance |
50 |
| 28) Limoni |
50 |
| 29) Litchi |
49 |
| 30) Cavolo cappuccio verde crudo |
47 |
| 31) Radicchio verde |
46 |
| 32) Milza di bovino |
46 |
| 33) Arance, succo |
44 |
| 34) Pomodori, conserva |
43 |
| 35) Anona |
43 |
| 36) Limoni, succo |
43 |
| 37) Mandarini |
42 |
| 38) Pompelmo |
40 |
| 39) Polmone di bovino |
40 |
| 40) Mandaranci |
37 |
| 41) Cavolo broccolo verde ramoso, cotto [bollito in acqua distillata senza aggiunta di sale] |
35 |
| 42) Indivia |
35 |
| 43) Fave fresche crude |
33 |
| 44) Broccolo a testa, cotto [bollito in acqua distillata senza aggiunta di sale] |
33 |
| 45) Fegato di ovino |
33 |
| 46) Piselli freschi crudi |
32 |
| 47) Sedano crudo |
32 |
| 48) Melone d’estate |
32 |
| 49) Menta |
31 |
| 50) Fegato di bovino |
31 |
| 51) Piselli surgelati |
30 |
| 52) Fegato di equino |
30 |
| 53) Rosmarino |
29 |
| 54) Cavolfiore, cotto [bollito in acqua distillata senza aggiunta di sale] |
28 |
| 55) Fiori di zucca |
28 |
| 56) Patate novelle crude |
28 |
| 57) Babaco |
28 |
| 58) Mango |
28 |
| 59) Lattuga a cappuccio |
27 |
| 60) Patatine fritte, in busta |
27 |
| 61) Basilico |
26 |
| 62) Pomodori maturi |
25 |
| 63) Lamponi |
25 |
| 64) Agretti |
24 |
| 65) Asparagi di serra |
24 |
| 66) Bieta cruda |
24 |
| 67) Spinaci, surgelati |
24 |
| 68) Pomodori San Marzano |
24 |
| 69) Asparagi di bosco |
23 |
| 70) Rape crude |
23 |
| 71) Loti o kaki |
23 |
| 72) Fegato di suino, crudo |
23 |
| 73) Bieta, cotta [in forno a microonde senza aggiunta di acqua e di sale] |
22 |
| 74) Pomodori da insalata |
21 |
| 75) Feijoa |
19 |
| 76) Mora di rovo |
19 |
| 77) Asparagi di campo crudi |
18 |
| 78) Bieta, cotta [bollita in acqua distillata senza aggiunta di sale] |
18 |
| 79) Ravanelli |
18 |
| 80) Pomodori, pelati in scatola [frutti più succo naturale] |
18 |
| 81) Fichi-d’india |
18 |
| 82) Pesche, secche |
18 |
| 83) Avocado |
18 |
| 84) Passiflora |
18 |
| 85) Cervello di bovino |
18 |
| 86) Cicoria di campo cruda |
17 |
| 87) Ananas |
17 |
| 88) Banane |
16 |
| 89) Patate crude |
15 |
| 90) Albicocche, disidratate |
15 |
| 91) Mirtilli |
15 |
| 92) Mele cotogne |
14 |
| 93) Pesche, disidratate |
14 |
| 94) Germogli di soia |
13 |
| 95) Albicocche |
13 |
| 96) Ananas, sciroppato |
13 |
| 97) Rene di bovino |
13 |
| 98) Carciofi crudi |
12 |
| 99) Finocchi crudi |
12 |
| 100) Albicocche, secche |
12 |
| 101) Melone d’inverno |
12 |
| 102) Gelato confezionato- ghiacciolo all’arancio |
12 |
| 103) Cetrioli |
11 |
| 104) Melanzane crude |
11 |
| 105) Zucchine crude |
11 |
| 106) Ciliege |
11 |
| 107) Fagioli -Borlotti freschi crudi |
10 |
| 108) Asparagi di campo, cotti [bolliti in acqua distillata senza aggiunta di sale] |
10 |
| 109) Carciofi, cotti [in forno a microonde senza aggiunta di acqua e di sale] |
10 |
| 110) Carciofi, surgelati crudi |
10 |
| 111) Radicchio rosso |
10 |
| 112) Mele, disidratate |
10 |
| 113) Porri crudi |
9 |
| 114) Zucca gialla |
9 |
| 115) Patate, cotte, fritte |
9 |
| 116) Vegetali misti, surgelati: piselli, mais, carote, fagioli |
9 |
| 117) Cicoria da taglio, coltivata |
8 |
| 118) Cicoria di campo, cotta [bollita in acqua distillata senza aggiunta di sale] |
8 |
| 119) Patate, cotte con buccia [bollite in acqua distillata senza aggiunta di sale] |
8 |
| 120) Patate, cotte [arrosto] |
8 |
| 121) Patate, cotte [in forno a microonde senza aggiunta di acqua e di sale] |
8 |
| 122) Pomodori, passata |
8 |
| 123) Cocomero |
8 |
| 124) Melagrane |
8 |
| 125) Mele fresche – renette |
8 |
| 126) Mais dolce, in scatola, sgocciolato |
7 |
| 127) Fagiolini surgelati, cotti [bolliti in acqua distillata senza aggiunta di sale e scolati] |
7 |
| 128) Barbabietole rosse crude |
7 |
| 129) Fichi |
7 |
| 130) Mele fresche – deliziose |
7 |
| 131) Mele fresche – imperatore |
7 |
| 132) Amarene |
7 |
| 133) Fagiolini freschi crudi |
6 |
| 134) Cipolline crude |
6 |
| 135) Lattuga |
6 |
| 136) Sedano rapa |
6 |
| 137) Patate, cotte senza buccia [bollite in acqua distillata senza aggiunta di sale] |
6 |
| 138) Mele fresche senza buccia |
6 |
| 139) Mele fresche – annurche |
6 |
| 140) Uva |
6 |
| 141) Cuore di bovino |
6 |
| 142) Latte di vacca in polvere, parzialmente scremato |
6 |
| 143) Latte di vacca in polvere, scremato |
6 |
| 144) Aglio |
5 |
| 145) Barbabietole rosse, cotte [bollite in acqua distillata senza aggiunta di sale] |
5 |
| 146) Carciofi, cotti [bolliti in acqua distillata senza aggiunta di sale] |
5 |
| 147) Cipolle crude |
5 |
| 148) Albicocche, sciroppate |
5 |
| 149) Mele fresche – golden |
5 |
| 150) Pesche, sciroppate |
5 |
| 151) Prugne |
5 |
| 152) Cuore di equino |
5 |
| 153) Cuore di suino |
5 |
| 154) Minestre in scatola, crema di pomodori |
5 |
| 155) Fave secche sgusciate crude |
4 |
| 156) Piselli secchi |
4 |
| 157) Cardi crudi |
4 |
| 158) Carote crude |
4 |
| 159) Pere fresche, senza buccia |
4 |
| 160) Pesche senza buccia |
4 |
| 161) Nocciole, secche |
4 |
| 162) Cocktail di frutta sciroppata |
4 |
| 163) Latte di vacca in polvere, intero |
4 |
| 164) Marmellate, normali e tipo frutta viva |
4 |
| 165) Fagioli crudi |
3 |
| 166) Carote, cotte [in forno a microonde senza aggiunta di acqua e di sale] |
3 |
| 167) Cicoria witloof o indivia belga |
3 |
| 168) Cipolle, cotte [bollite in acqua distillata senza aggiunta di sale] |
3 |
| 169) Funghi coltivati prataioli crudi |
3 |
| 170) Funghi ovuli |
3 |
| 171) Funghi porcini |
3 |
| 172) Prugne gialle |
3 |
| 173) Prugne secche |
3 |
| 174) Cocco |
3 |
| 175) Cuore di ovino |
3 |
| 176) Lingua di bovino cruda |
3 |
| 177) Trippa di bovino |
3 |
| 178) Latte di vacca, condensato zuccherato |
3 |
| 179) Carote, cotte [bollite in acqua distillata senza aggiunta di sale] |
2 |
| 180) Pomodori, succo |
2 |
| 181) Mele fresche – granny smith |
2 |
| 182) Pistacchi |
2 |
| 183) Salsiccia di fegato |
2 |
| 184) Anguilla di fiume |
2 |
| 185) Anguilla di mare |
2 |
| 186) Capitone |
2 |
| 187) Melù o pesce molo fresco |
2 |
| 188) Gamberi, freschi |
2 |
| 189) Salsa tomato ketchup |
2 |
| 190) Piselli in scatola, scolati |
1 |
| 191) Funghi coltivati prataioli, cotti [saltati in padella senza aggiunta di grassi e di sale] |
1 |
| 192) Tartufo nero |
1 |
| 193) Nespole |
1 |
| 194) Noci pecan |
1 |
| 195) Macadamia |
1 |
| 196) Carpa |
1 |
| 197) Merluzzo o nasello, bastoncini di pesce surgelati |
1 |
| 198) Latte di capra |
1 |
| 199) Latte di vacca pastorizzato, intero |
1 |
| 200) Latte di vacca pastorizzato, parzialmente scremato |
1 |
| 201) Latte di vacca pastorizzato, scremato |
1 |
| 202) Latte di vacca, evaporato non zuccherato |
1 |
| 203) Latte di vacca UHT, intero |
1 |
| 204) Latte di vacca UHT, parzialmente scremato |
1 |
| 205) Yogurt da latte, intero |
1 |
| 206) Yogurt da latte, parzialmente scremato |
1 |
| 207) Yogurt da latte, scremato |
1 |
| 208) Emmenthal |
1 |
| 209) Sego di bue |
1 |
| 210) Miele |
1 |
| 211) Birra chiara |
1 |
Via| INRAN; Photo Credit| Thinkstock
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