As you know, vitamin C strengthens the immune system, and vitamin B1 is responsible for energy production. Read on to find out which foods contain these vitamins.
Vitamin C and vitamin B1 are indispensable for the athlete’s body. They increase endurance, are responsible for supplying energy to the muscles and help you handle large weights. Let’s talk about the daily allowance for each of them and figure out which foods are richest in vitamins C and B1.
Why do we need vitamin C and how much to consume
Vitamin C supports the immune system and is essential for the proper functioning of T-lymphocytes. In addition, vitamin C is a powerful antioxidant that removes free radicals from the body during stress.
In addition, vitamin C promotes collagen production and thus maintains healthy tendons and ligaments. Collagen is the most abundant protein in the human body. It is responsible for the growth and regeneration of tendons, ligaments, skin, blood vessels and bones.
Collagen also increases the absorption of iron contained in plant foods. This is especially important for women, because they are more likely than men to suffer from a lack of this trace element. In turn, iron deficiency provokes fatigue, headaches, general weakness and instability to infections, and also impairs blood flow to the upper and lower extremities.
How much vitamin C should you consume per day? The daily allowance for both women and men is 60 mg. However, many experts advise consuming 90-100 mg of vitamin C per day to reduce the risk of cardiovascular problems and cancer.
Also Read: 5 Best Vitamins for Muscle Growth and Recovery
Foods rich in vitamin C
1. Kiwi: 117% of the RDA in one fruit
When it comes to vitamin C, oranges have all the glory. However, kiwi is quite capable of competing with them. In addition to vitamin C, this fruit is rich in mood-enhancing substances. Research shows that people who ate kiwi every day for six weeks had a more positive outlook on life.
2. Yellow Bell Pepper: 569% of the RDA in one large pepper!
Yellow pepper is rich not only in vitamin C, but also in vitamin B6, which is necessary for the production of the “happiness hormone” serotonin.
3. Broccoli stems: 177% of the RDA per stem
We are used to throwing away broccoli leg, but it turns out that this is as great a source of vitamin C as the inflorescences. Under the hard, fibrous skin, you will find a soft and delicious stem. It can be cut into thin slices with a peeler and added to a salad or chopped in a sauté or roast.
Other sources of vitamin C include parsley, cabbage, mustard leaves, hot peppers, peaches, strawberries, grapefruit, orange, pomelo, Brussels sprouts, and mango.
Why do we need vitamin B1 and how much to consume?
Vitamin B1, also known as thiamine, is a water-soluble vitamin that the body needs to extract energy from carbohydrates. In addition, it is responsible for the transmission of nerve impulses and muscle contractions.
How much vitamin B1 should you consume per day? The daily allowance for men is 1.2 mg, for women 1.1 mg.
See also: How to take citrulline malate: application, properties, benefits
1. Pork tenderloin: 57% of the RDA in 100g
Pork tenderloin is an excellent source of vitamin B1 and proteins: 100 g of meat contains almost 20 g of quality protein. Pork also has five times less fat than beef, and is much tastier than chicken.
2. Lentils: 56% of the RDA in 1/2 cup
In addition to thiamine, lentils contain iron, magnesium, folic acid, and plant proteins. Pair it with broccoli leg sauté or pork tenderloin for a true thiamine bomb!
3. Wheat germ: 36% of the RDA in 1/4 cup
Untreated wheat consists of three parts: endosperm, sprouts, and shell. Industrial refining separates the fiber-rich shell and nutritious sprouts from the grains, leaving only the endosperm of little value to the consumer. After the germ is removed, wheat loses a number of beneficial nutrients, including thiamine, phosphorus, vitamin B6 and zinc. To make up for losses, add wheat germ to oatmeal, salads, or meat.
Other sources of vitamin B1 include black beans, rice bran, oat bran, oatmeal, barley, flax seeds, ham and venison.