What are the top 12 foods contain Vitamin C?
16.02.23
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Vitamin C is one of the essential vitamins for the body. However, this is a vitamin that the human body cannot synthesize on its own, but must be obtained through food. So what foods contain vitamin C? Let’s follow the following summary of Solife!
The effect of vitamin C
Although you know that vitamin C is very important for your health, do you know what the benefits of vitamin C are? Basically, this nutrient has 2 main effects: strengthening the immune system and helping to prevent some diseases.
1.1. Immune booster
Immunity or resistance is the ability of a person to fight and protect the body against pathogens. Boosts immunity, which is why it’s so important for a healthy and happy life. You can boost your immunity by building a healthy lifestyle, exercising regularly, getting early morning sun and especially taking vitamin C supplements.
Supplementing with vitamin C is one of the main ways to support the immune system:
- Vitamin C encourages the production of white blood cells: lymphocytes and phagocytic cells that help the body fight infections
- Vitamin C also helps white blood cells function more efficiently and protects these cells from being affected by potentially harmful molecules.
- Vitamin C has been shown to shorten the body’s recovery time and heal wounds. Plus, studies have also shown that low vitamin C levels are associated with poor health outcomes.
- Vitamin C has an antioxidant effect and becomes the skin’s active defense layer.
1.2. Help prevent some diseases
- Reduced risk of heart disease: Vitamin C significantly reduces LDL (bad) cholesterol and blood triglyceride levels. As a result, people who are provided with enough vitamin C can reduce the risk of cardiovascular disease.
- Prevent the risk of gout: Some studies have shown that vitamin C can help reduce uric acid – the main cause of gout.
- Prevention of iron deficiency: Vitamin C aids in converting poorly absorbed iron into a more absorbable form.
- Reduced risk of chronic disease: Vitamin C is a powerful antioxidant that can strengthen the body’s natural defenses; protect cells from harmful molecules (free radicals). As a result, you reduce your risk of chronic diseases.
- Helps control blood pressure: Studies have shown that vitamin C can help lower blood pressure by taking vitamin C in both people with high blood pressure and those without high blood pressure.
- Protect brain clarity: The amount of vitamin C has the effect of protecting brain sharpness and improving thinking ability in old ag
2. 12 foods rich in vitamin C
Vitamin C is water-soluble, so it’s often found in fruits and vegetables. The recommended daily amount of vitamin C for women is 75 mg and for men is 90 mg. To make sure you get enough of this essential nutrient, you need to know which foods are in vitamin C. The list below can help you!
2.1. Yellow bell pepper
Bell peppers contain a lot of vitamin C. However, when comparing bell peppers, yellow bell peppers provide the most vitamin C. One yellow bell pepper provides your daily needs of this substance! Stir-fried bell peppers are a favorite of many and are known for their iron-boosting effects.
2.2. Parsley
Parsley is also a familiar vegetable that enhances the flavor of stir-fries and soups. Eating fresh parsley is good for the digestive system. Besides, parsley also contains many minerals, antioxidants and especially vitamin C. With 100g of parsley you can get up to 117mg of vitamin C.
2.3. Cabbage
Another vegetable that is also very familiar with daily meals is cabbage. 100g of cabbage can contain up to 145mg of vitamin C. With cabbage you can prepare many delicious dishes such as salads, soups, boiled, braised,…ensure the nutritional needs of the whole family.
2.4. Some types of vegatable
Cruciferous vegetables such as broccoli, kale, spinach, … are all rich sources of vitamin C. As for broccoli, 100g of this vegetable contains about 106mg of vitamin C. Many studies have shown that a moderate intake of cruciferous vegetables improves the immune system, reduces the risk of heart disease and cancer.
2.5. Orange
If you wonder what kind of fruit vitamin c includes, you must immediately think of oranges. This fruit is even considered as a symbol of foods rich in vitamin C. Oranges contain a lot of water and minerals, which have a very good health-recovery effect. You should supplement with oranges when your body is tired or when you are sick to restore immunity.
2.6. Kiwi
In addition to oranges, kiwi is also a fruit rich in vitamin C. Eating kiwi regularly is beneficial for the blood circulation system, helping to fight infections.
2.7. Guava fruit
Not many people know that guava is an excellent source of vitamin C. An average 100g of raw guava contains up to 228mg of vitamin C – 4 times the recommended daily amount. When eating guava, you should limit peeling too much, because the vitamin concentrates a lot right next to the skin!
2.8. Red pepper
In addition to making meals more palatable, this spicy spice is rich in potassium, beta-carotene (vitamin A precursor) and vitamin C. However, you should only eat chili in moderation!
2.9. Mango
This tropical fruit is rich in minerals, potassium, phosphorus, good magnesium and vitamin C.
2.10. Strawberry
Strawberries contain many trace elements, including vitamin C. Eating strawberries boosts your immune system, reduces fatigue and infections. One serving of strawberries (about 150g) provides up to 88mg of vitamin C, almost meeting your needs for this trace element.
2.11. Kakadu plum
Kakadu plums originating from Australia have a vitamin C content of up to 5,300mg / 100g. With just one small Kakadu plum you are provided with enough vitamin C for your daily diet. In addition, this type of plum also contains many compounds such as vitamin E, potassium and antioxidants
2.12. Acerola cherry
50 grams of Acerola cherries provide 822 mg of vitamin C, which is 9 times your daily requirement. Studies show that regular consumption of the juice of this fruit may have anti-cancer properties, helping to prevent skin damage caused by UVB rays.
Read more: Essential vitamins for the body that you should know
Reference:
https://suckhoedoisong.vn/vitamin-c-cong-dung-lieu-dung-va-tac-dung-phu-169210908102336606.htm
https://suckhoedoisong.vn/7-tac-dung-cua-vitamin-c-co-the-khien-ban-bat-ngo-169210819074654822.htm
https://www.vinmec.com/vi/tin-tuc/thong-tin-suc-khoe/vitamin-c-cong-dung-lieu-dung-thich-hop/
https://www.healthline.com/nutrition/vitamin-c-benefits
https://www.healthline.com/nutrition/how-much-vitamin-c-should-i-take-daily#benefits
Trần Hoàng Uyên
Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)