Protect your body! 🛡

Just like the offensive line of an American football team 🏈 that does everything possible to protect the quarterback, very similar defense processes occur in the body that support its proper functioning, carelessness and the enemy can enter. The defense system that is in charge of protecting against agents such as viruses, parasites, bacteria etc…! it is the immune system ! practically, they are the soldiers of the body 👨🏼‍🏭👩🏻‍🏭

These internal soldiers need weapons to fulfill their defense function, but how can we provide them?

1. Maintain proper personal hygiene
2. Avoid alcohol and cigarette abuse
3. Exercise (at least 120 min a week)
4. Maintain a healthy weight (this it also has to do with the body composition between fat and muscle)
5. Control stress
6. Sleep at least 7-8hrs a day
7. Provide your body with food rich in nutrients; Mainly antioxidants. One of them and the one we are going to focus on is vitamin C

etc ..

As we have mentioned, we will mainly talk about Vitamin C 🥝. It supports multiple functions in the body such as:

1. Participates in the formation of collagen (that’s why when they sell hydrolyzed collagen it usually comes with Vit. C)
2. Essential for wound healing and burn recovery
3. It is an antioxidant that supports immune function and facilitates iron absorption
4. It has an immune anti-inflammatory and antihistamine effect, etc.

The Recommended Daily Intake (RDI) is:

0-6m = 👶 🏽 40mg 👧🏽 40mg

7-12m = 👶🏽50mg 👧🏽 50mg

1-3 years = 👶🏽 15mg 👧🏽 15mg

4-8 years = 👶🏽 25mg 👧🏽 25mg

9-13 years = 👦🏼 45mg 👱🏼‍♀️ 45mg

14 – 18 years = 👱🏻 65mg 👩 🏻 57mg

19 – 50 years = 👨🏽 84mg 👩🏻 75mg

Pregnancy = 🤰🏻 128mg

Lactation = 👩🏻 128mg

How to obtain it through food? well … those that contain the highest amount of Vitamin C are the following:

Fruits:

Raspberry: 1tz = 31 mg

Sliced ​​strawberry: 1tz = 97.60

Mandarin / orange wedges: 1tz = 60 – 76 mg

Soursop: 1pz small = 50mg

Guava: 3pzs = 227.30 mg

Lemon juice: 3 / 4tz = 82.60mg

Kiwi: 1pz = 110.50 mg

Lime: 3pz = 78.80 mg

Tangerine: 2pz = 92mg

Melon: 1/3 pz (179g) = 64.50mg

Green melon: 1tz = 68 mg

Orange: 2pz = 80.80mg

Chopped papaya: (1tz) = 86.50 mg

Grapefruit: 260g = 93.60 mg

Tangerine: 2pz = 92mg

Grapefruit: 1pz = 86 mg

Vegetables:

Broccoli: 1 / 2tz = 68.40 mg

Chili peppers (Chilacas, cuaresmeño, crystalline): 5pz = 60-70 mg

Cauliflower: 3 / 4tz = 41.50mg

Chopped raw parsley = 1 / 2tz = 40mg

Raw yellow pepper: 116.90 = 1pz

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Remember that not only Vitamin C is important to consume through food, but also s the sum of all the vitamins that we already know (A, B, D, E, K).

…ll Mexico, 2011