Properties and amount of vitamin C in kiwi

Kiwi is a fruit of Chinese origin that has become popular around the world for its sweet and acidic flavor, its crunchy texture and its high nutrient content.

Kiwi properties

Kiwi is a fruit rich in vitamins, minerals and fiber. Among its main nutritional properties are:

Vitamin C: Kiwi is one of the fruits with the highest vitamin C content, with a contribution of 88.0 mg per 100 grams in the green variety and 152.0 mg per 100 grams in the yellow variety. Vitamin C is an antioxidant that helps protect cells from damage caused by free radicals.

Fiber: Kiwi is a good source of fiber, with a contribution of 2.5 grams per 100 grams. Fiber is important for digestive health and preventing constipation.

Potassium: Kiwi is a good source of potassium, with a contribution of 312 milligrams per 100 grams. Potassium is an important mineral for cardiovascular health.

Vitamin E: Kiwi is a good source of vitamin E, with a contribution of 1.5 milligrams per 100 grams. Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals.

Vitamin K: Kiwi is a good source of vitamin K, with a contribution of 20 micrograms per 100 grams. Vitamin K is important for blood clotting.

Amount of vitamin C in kiwi

The amount of vitamin C in kiwi varies depending on the variety. The green variety has a vitamin C content of 88.0 mg per 100 grams, while the yellow variety has a vitamin C content of 152.0 mg per 100 grams.

A medium-sized kiwi (about 80 grams) provides 116% of the recommended daily amount of vitamin C for an adult.

Benefits of kiwi

Kiwi is a fruit with numerous health benefits, including:

Strengthens the immune system: Vitamin C is an antioxidant that helps protect cells from damage caused by free radicals. Free radicals can contribute to the development of chronic diseases, such as heart disease, cancer, and arthritis.

Helps iron absorption: Vitamin C helps the body absorb nonheme iron, which is found in plant foods.

Improves digestive health: Fiber helps keep the digestive system healthy.

Reduces risk of heart disease: Potassium helps control blood pressure, which can reduce the risk of heart disease.

Improves skin health: Vitamin C is an antioxidant that helps protect skin from damage caused by UV rays.

Tips for consuming kiwi

Kiwi can be consumed raw, in salads, smoothies or juices. It can also be used to prepare desserts, such as cakes or pastries.

To fully enjoy the benefits of kiwi, it is advisable to consume it raw.

Properties and amount of vitamin C in lemon

Lemon is a citrus fruit that is characterized by its acidic flavor and high vitamin C content. It is a very popular food throughout the world, and is used in a wide variety of dishes and drinks.

Lemon properties

Lemon is a fruit rich in vitamins, minerals and fiber. Among its main nutritional properties are:

Vitamin C: Lemon is one of the fruits with the highest vitamin C content, with a contribution of 50 mg per 100 grams. Vitamin C is an antioxidant that helps protect cells from damage caused by free radicals.

Fiber: Lemon is a good source of fiber, with a contribution of 1.8 grams per 100 grams. Fiber is important for digestive health and preventing constipation.

Potassium: Lemon is a good source of potassium, with a contribution of 170 milligrams per 100 grams. Potassium is an important mineral for cardiovascular health.

Vitamin B6: Lemon is a good source of vitamin B6, with a contribution of 0.1 mg per 100 grams. Vitamin B6 is important for metabolism and the production of red blood cells.

Magnesium: Lemon is a good source of magnesium, with a contribution of 10 milligrams per 100 grams. Magnesium is an important mineral for muscle and nerve function.

Amount of vitamin C in lemon

In 100 grams of lemon there are about 50 milligrams of vitamin C. This represents 50% of the recommended daily amount of vitamin C for an adult.

Benefits of lemon

Lemon has numerous health benefits, including:

Strengthens the immune system: Vitamin C is an antioxidant that helps protect cells from damage caused by free radicals. Free radicals can contribute to the development of chronic diseases, such as heart disease, cancer, and arthritis.

Helps iron absorption: Vitamin C helps the body absorb nonheme iron, which is found in plant foods.

Improves digestive health: Fiber helps keep the digestive system healthy.

Reduces risk of heart disease: Potassium helps control blood pressure, which can reduce the risk of heart disease.

Improves skin health: Vitamin C is an antioxidant that helps protect skin from damage caused by UV rays.

Tips for consuming lemon

Lemon can be consumed raw, in salads, smoothies or juices. It can also be used to prepare desserts, such as cakes or pastries.

To fully enjoy the benefits of lemon, it is advisable to consume it raw.

Properties and amount of vitamin C in moringa

Moringa is a tree native to India that has spread throughout the world for its multiple nutritional and medicinal properties.

Properties of moringa

Moringa is a plant rich in vitamins, minerals, antioxidants and bioactive compounds. Among its main nutritional properties are:

Vitamins: Moringa contains vitamins A, B1, B2, B3, B6, B9, C, E and K.

Minerals: Moringa contains calcium, iron, magnesium, potassium, zinc, phosphorus and selenium.

Antioxidants: Moringa contains polyphenols, flavonoids and carotenoids, which are compounds that help protect cells from damage caused by free radicals.

Bioactive compounds: Moringa contains bioactive compounds that have anti-inflammatory, antibacterial, antifungal and anticancer properties.

Amount of vitamin C in moringa

Moringa is a good source of vitamin C, containing 8.6 milligrams per 100 grams of dried leaves. This represents 12% of the recommended daily amount of vitamin C for an adult.

Benefits of vitamin C

Vitamin C is an essential nutrient that has numerous health benefits, including:

Strengthens the immune system: Vitamin C is an antioxidant that helps protect cells from damage caused by free radicals. Free radicals can contribute to the development of chronic diseases, such as heart disease, cancer, and arthritis.

Helps iron absorption: Vitamin C helps the body absorb nonheme iron, which is found in plant foods.

Improves skin health: Vitamin C is an antioxidant that helps protect skin from damage caused by UV rays.

Reduces risk of heart disease: Vitamin C helps reduce the risk of heart disease by helping maintain healthy blood pressure and cholesterol levels.

Tips for consuming moringa

Moringa can be consumed in various forms such as dried leaves, powder, capsules or extract.

Dried moringa leaves can be added to salads, soups, stews or smoothies.

Moringa powder can be added to smoothies, juices or yogurt.

Moringa capsules can be taken orally.

Moringa extract can be added to smoothies, juices or water.

To fully enjoy the benefits of moringa, it is advisable to consult with a doctor or nutritionist before consuming it.

Kiwi moringa lemon and honey smoothie recipe

Ingredients:

2 ripe kiwis

1 tablespoon moringa powder

1/2 cup of water

1/4 cup lemon juice

1 tablespoon honey

Instructions:

Wash and cut the kiwis into slices.

Add the kiwis, moringa powder, water, lemon juice and honey to a blender.

Blend until smooth.

Serve immediately.

Tips:

For a creamier smoothie, you can add 1/2 cup of Greek yogurt or almond milk.

If you don't have moringa powder, you can use dried moringa leaves. Add 1 tablespoon of dried moringa leaves to the blender and blend for 1 more minute.

You can adjust the amount of honey to taste.

Benefits:

This smoothie is an excellent source of vitamins, minerals and antioxidants. Kiwi is a good source of vitamin C, moringa is a good source of vitamins A, B, C, E and K, and lemon is a good source of vitamin C. Honey adds a touch of sweetness and flavor.

This smoothie is a great way to start your day or have a healthy snack. It is a refreshing and nutritious drink that can help improve your overall health.