{"id":322416,"date":"2022-09-28T14:45:24","date_gmt":"2022-09-28T14:45:24","guid":{"rendered":"https:\/\/naturesweet.com\/?p=322416"},"modified":"2022-09-28T21:01:50","modified_gmt":"2022-09-28T21:01:50","slug":"tips-for-increasing-vitamin-c","status":"publish","type":"post","link":"https:\/\/naturesweet.com\/es\/tips-for-increasing-vitamin-c\/","title":{"rendered":"Consejos para aumentar la vitamina C"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u00bfSe pregunta por qu\u00e9 las frutas y verduras son tan esenciales para su salud? Una de las razones es que son una rica fuente de vitamina C, una vitamina esencial con muchas funciones importantes para la salud.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/#en4\">La Vitamina C<\/a>, tambi\u00e9n conocido como \u00e1cido asc\u00f3rbico, desempe\u00f1a un papel en la inmunidad, la producci\u00f3n de col\u00e1geno, ayuda a producir neurotransmisores, el metabolismo de las prote\u00ednas, mejora la absorci\u00f3n de hierro y m\u00e1s.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Como antioxidante, la vitamina C puede ayudar a revertir y limitar el da\u00f1o de los radicales libres que conduce a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10232849\/\">estr\u00e9s oxidativo<\/a>. El estr\u00e9s oxidativo ocurre cuando el cuerpo se ve abrumado por los radicales libres que eventualmente pueden conducir a enfermedades cr\u00f3nicas como el c\u00e1ncer, la diabetes y las enfermedades cardiovasculares.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El poder antioxidante de la vitamina C se ha relacionado con la mejora de la salud en general al reducir el riesgo de presi\u00f3n arterial alta, enfermedades card\u00edacas, demencia y prevenir la deficiencia de hierro. Comer suficiente vitamina C diariamente es esencial para mantenerse saludable.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los alimentos ricos en vitamina C deben consumirse todos los d\u00edas. Dado que la vitamina es soluble en agua, su cuerpo no puede almacenarla. \u00a1Afortunadamente, obtener suficiente vitamina C es muy f\u00e1cil!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfCu\u00e1nta vitamina C se requiere diariamente? los <a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/Dietary_Reference_Intakes.aspx\">Cantidad diaria recomendada<\/a> (RDA) de vitamina C para el hombre adulto promedio que no fuma es de 90 mg. Para una mujer adulta, la dosis diaria recomendada es de 75 mg por d\u00eda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si fuma, sus necesidades diarias son mayores. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1349925\/#:~:text=Smokers%20of%2020%20cigarettes%20daily,%2C%2095%25%20CI%3A%200.92%2C\">De fumar <\/a>se asocia con niveles m\u00e1s bajos de vitamina C en el cuerpo. Para los fumadores, se recomienda aumentar su vitamina C diaria en 35 mg.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pero no sienta la necesidad de limitar su ingesta de vitamina C, especialmente de los alimentos. El consumo superior a la RDA se ha relacionado con un menor riesgo de <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7790686\/\">enfermedad cardiovascular<\/a> y puede ayudar a apoyar su sistema inmunol\u00f3gico.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consejos para aumentar la ingesta de vitamina C<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La mayor\u00eda de las frutas y verduras son una gran fuente de vitamina C. Aquellos que comen una dieta con una variedad de alimentos vegetales cumplir\u00e1n f\u00e1cilmente con los requisitos diarios.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, si no obtiene suficientes frutas y verduras en su dieta, puede estar en riesgo de tener una deficiencia de vitamina C.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estos son algunos consejos que puede usar para asegurarse de obtener suficiente vitamina C todos los d\u00edas:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Come el arco\u00edris. La vitamina C se encuentra en diferentes frutas y verduras, como c\u00edtricos, tomates (nuestro tomate Eclipse es una fuente particularmente rica), pimientos, br\u00f3coli, kiwi, coles de Bruselas, guayaba, fresas, espinacas y m\u00e1s. Elegir una variedad de colores de frutas y verduras no solo lo ayudar\u00e1 a obtener su vitamina C de diferentes fuentes, sino tambi\u00e9n a obtener los beneficios de otros nutrientes.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Limite la exposici\u00f3n al calor. La vitamina C es sensible a las altas temperaturas y hervirla, cocerla al vapor o ponerla a fuego alto puede destruir la vitamina. Comer una combinaci\u00f3n de frutas y verduras crudas y cocidas puede ayudar a prevenir la p\u00e9rdida de vitamina C por el calor.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Elija productos que est\u00e9n en temporada. La vitamina C es m\u00e1s alta en los productos que est\u00e1n en temporada. Si no puede encontrar productos de temporada, opte por frutas y verduras congeladas, ya que generalmente se recolectan y congelan en su m\u00e1xima frescura.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Beba su vitamina C. Si prefiere sorber su vitamina C en lugar de comerla, puede incluir jugos (naranja, frutas mixtas, tomate) o batidos para aumentar su consumo.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Incluya una fuente de vitamina C en cada comida, esta es una manera f\u00e1cil de ayudar a satisfacer sus necesidades diarias. Por ejemplo, cubra su cereal de desayuno con fresas, agregue algunas rodajas de tomates a su ensalada o pruebe una naranja como postre despu\u00e9s de la cena.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Merienda de frutas y verduras entre comidas. Si desea m\u00e1s vitamina C, incluya algunas fuentes extra ricas como refrigerios. Los tomates cherry o los pimientos son un delicioso refrigerio rico en vitamina C.&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfNecesitas m\u00e1s ideas? Visita nuestro <a href=\"https:\/\/naturesweet.com\/es\/recipes\/\">colecci\u00f3n de recetas<\/a> para conocer diferentes formas de disfrutar los tomates ricos en vitamina C.<\/p>","protected":false},"excerpt":{"rendered":"<p>Wonder why fruits and veggies are so essential to your health? One of the reasons is that they are a rich source of vitamin C, an essential vitamin with many important health functions.&nbsp; Vitamin C, also known as ascorbic acid, plays a role in immunity, collagen production, helping make neurotransmitters, protein metabolism, enhancing iron absorption, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":197534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,82],"tags":[],"class_list":["post-322416","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-content-hub","category-healthy-content-hub"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Tips For Increasing Vitamin C - NatureSweet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturesweet.com\/es\/tips-for-increasing-vitamin-c\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips For Increasing Vitamin C\" \/>\n<meta property=\"og:description\" content=\"Wonder why fruits and veggies are so essential to your health? 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