Clementines and vitamin C: the ideal daily amount to boost your energy

In the depths of winter, we turn to clementines to boost our defenses. This sweet little citrus fruit evokes childhood, but poses a simple question: how much to eat for a good dose of vitamin C?

How much is a “good dose” of vitamin C?

According to standard nutritional data, one clementine provides an average of 35 to 40 mg of vitamin C. The Ciqual tables indicate around 49 mg/100 g, with fruit of varying sizes. This means that two fruits already cover a significant part of the day. And three fruits often come close.

In France, the recommended adult intake is around 110 mg/day. What’s more, freshness counts: vitamin C diminishes over time. Fresh fruit, eaten raw, is preferable, as heat makes it more fragile. As a result, 2 or 3 clementines are often enough for an active day.

Adapt the portion to your profile

For a healthy adult, a practical portion corresponds to 2 clementines at snack time, then 1 more in the morning. This rhythm distributes intake and limits sugar peaks. Combining them with yoghurt or nuts also improves satiety. So you can enjoy a simple, regular snack, even on New Year’s Eve.

“Three berries are often enough to cover almost all your daily vitamin C needs.

For a child, 1 to 2 clementines, depending on appetite, is already interesting. First, choose segments that are easy to grasp. Then, for the youngest, watch their chewing. In short, the reflex remains to vary fruit sources throughout the week, especially over the Christmas period.

For athletes, the pre- or post-workout sequence can include 1-2 clementines. This provides vitamin C and water, with easy-to-use carbohydrates. However, if you suffer from reflux, you should split your intake and avoid taking them just before intense exercise. Grapefruit-sensitive treatments do not apply to these fruits.

• 35-40 mg vitamin C per fruit on average
• Recommended adult intake: 110 mg/d
• Energy value: 47 kcal/100 g
• Peak season: late autumn to winter
• Serving size: 2 to 3 fruits per day

Health benefits beyond vitamin C

Clementines moisturize and provide complementary antioxidants, such as flavonoids. As a result, they boost energy levels in cold weather. What’s more, vitamin C facilitates the absorption of iron from plants. This helps when menus are low in animal products.

On the fiber side, we find the pulp and the fine white skin. They contribute to satiety and digestive comfort. The effect is all the more interesting with other vegetables. Nevertheless, you should gradually increase the quantities in case of sensitivity.

At around 47 kcal/100 g, this fruit is an excellent addition to a balanced diet. Clementines can easily replace snack cookies. As a result, you gain in nutritional density. And sweet cravings are satisfied with a simpler option.

Seasonality improves the flavor-vitamin balance. In winter, the added taste motivates us to eat them more regularly. In this way, the habit is established without any particular constraints. You keep the pleasure, while respecting your hunger signals.

Choosing and storing well

At the market, choose heavy, fragrant fruit with supple skin. Clementines will keep for a few days at room temperature. However, beyond that, they will keep longer in the crisper. So buy in small crates and rotate.

Avoid stagnant humidity: it quickly spoils quality. Clementines like airy, cool places. Also, limit layering, which crushes the fruit. Then quickly remove any damaged fruit to preserve the others.

Practical ideas for everyday life

For breakfast, add wedges to yoghurt and flakes. Clementines add freshness and mild acidity. So you start the day with fiber and vitamin C. The boost is discreet but real.

In a salad, combine segments with fennel, herbs and olive oil. Zest them finely to enhance their aroma. On the other hand, rinse off the skin and choose untreated fruit after harvesting. This is an effortless way to flavour roast fish.

At the office, keep 2 clementines handy. They can replace a sweet bar, with no list of ingredients. Peeling also provides a useful break for mindful eating. This quiet time helps to regulate the day’s appetite.

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