Top Vegetables Rich in Vitamin C
13 Oct 2021 by Khánh Phạm
Vitamin C is ascorbic acid, the best immune-boosting vitamin and also participates in many normal body functions. Vitamin C supports resistance to infections such as colds, flu, heals wounds, is necessary for the creation of collagen (a protein that connects and supports body tissues such as: skin, bones, tendons, muscles, and bones). cartilage), enhances iron absorption, prevents cataracts by increasing blood flow to the eyes.
Vitamin C is also known to be an antioxidant, helping to protect cells from free radical damage. It is the cell damage of free radicals that causes cardiovascular diseases, cancer and other chronic diseases.
Vitamin C belongs to the group of water-soluble vitamins, our body does not have the ability to make this vitamin or store it. Therefore, we need to be provided with vitamin C daily to ensure not to be deficient.
We will be deficient in vitamin C if we smoke, are exposed to a polluted environment, drink caffeine of any kind, are stressed, are recovering from an illness or surgery, taking aspirin continuously or over age 55.
If someone easily bruises on the skin, they are also susceptible to infection and flu, lack of energy, easily bleed gums and nose… may need more vitamin C.
According to research, the following fruits contain the most vitamin C in order.
Number one on the list of rich sources of vitamin C is guava. This is a subtropical fruit, containing 4 times more vitamin C than oranges.
Guava is also rich in vitamin A, folic acid and minerals: potassium, copper, and manganese. Guava is also a good food because it is high in fiber, low in saturated fat, low in cholesterol and sodium salt. The amount of vitamin C in guava fruit is about 200mg for 100g guava. If you want to be good for the immune system, you must eat a lot of guava.
Blackcurrants are translated into Vietnamese by experts as blackcurrants, also known as blackcurrants. The tree is of European origin, popular since the 15th century. In the list of fruits rich in vitamin C, black currant ranks second only after guava.
The fruit has a sweet and sour taste and is rich in vitamin C. In the past, folk used to treat sore throats. Today, it is used to make syrup and liqueur. It also contains nearly 200mg of vitamin C per 100g, which is four times the amount of vitamin C in an orange. Blackcurrants are also rich in antioxidants and flavonoids that help reduce inflammation, especially in urinary tract infections. This fruit is also rich in potassium.
Da Lat chili, especially the red variety, is a fruit rich in vitamin C and high in antioxidants. For red peppers, the amount of vitamin C is about 140mg per 100g, for green peppers, about 80mg of vitamin C per 100g.
When cooking, the amount of vitamin C will decrease lower. This is a low calorie food and a good source of vitamin B6, iron and potassium.
Broccoli is truly a “super” food that supports the immune system and helps fight cancer. It contains about 89mg of vitamin C per 100g of broccoli, and broccoli is also rich in beta-carotene, carotenoids, B vitamins (including folate), calcium, zinc and fiber. Broccoli should be boiled or steamed to retain the vitamins, otherwise the healthy ingredients can be lost.
Strawberries contain a lot of fiber and antioxidants, it contains a modest amount of vitamin C at about 80mg for 100g of strawberries. Do you know why the strawberry is the only fruit that bears the seeds on the outside?
Surely everyone agrees on this reason: strawberries are not a real berry because the berry fruit will carry the seed inside. Strawberries should be eaten raw for the highest antioxidant value along with long-lasting vitamin C.
Kiwi fruit is not from Vietnam, recently we can find a lot at fruit counters because it is imported. According to experts, the small kiwi is one of the most nutritious fruits in the world, it contains a high amount of vitamin C at about 70mg per 100g, potassium, antioxidants, omega-3 fatty acids. Kiwi fruit should be eaten as early as it is ripe and only cut before eating because cutting it for too long will reduce the amount of vitamin C.
Did you know that the kiwi fruit originated in China and was also known as the Chinese gooseberry in the early 20th century, this small fruit was introduced and grown in New Zealand, manufacturers The import changed its name to the kiwi, the national symbol of New Zealand, the brown flightless bird.
Papaya fruit is familiar to everyone, it contains about 62mg of vitamin C per 100g. It is also a fruit rich in antioxidants such as carotene and flavonoids, vitamin A and folate.
Papaya is thought to reduce the risk of colon cancer and cervical cancer. This tropical fruit also contains papain, an enzyme that is good for the digestive tract and supports other enzyme systems to maximize the absorption of food in the body.
Surprisingly, oranges only rank 9th in vitamin C content. Oranges, along with other citrus fruits, are known to be rich sources of vitamin C, which is called the “winter fruit” because it is a powerful weapon against colds and flu.
Vitamin C in oranges, around 50mg per 100g, is known to help support the immune system, thereby reducing the risk of cancer. Citrus fruits also improve blood circulation and lower cholesterol. Also remember that the effect is better when eating the fruit than just drinking the juice.
Broccoli or cauliflower depending on the family, it’s the same as broccoli and Brussels sprouts. It contains about 46mg of vitamin C per 100g. Cauliflower also contains several anti-cancer compounds, B vitamins (including folate) and vitamin K. Like broccoli and Brussels sprouts, the best way to prepare them is by boiling and steaming, cooking as much as possible. lose nutrients.
According to recommendations, a daily vitamin C supply of about 90mg in men and 75mg in women is recommended, and some experts even recommend a dose of 200-300mg per day for better protection. While there is no consensus on the daily intake of vitamin C, it is important to get this vitamin through the food we eat.
The source: https://soha.vn