Vitamin C is an essential vitamin in the body that every person gets through food. It not only supports the immune system but is also necessary for the body’s activities in a day.
Unlike other nutrients, the human body cannot produce vitamin C on its own, but its supply must come through our daily consumption of food. Therefore, vitamin C deficiency occurs frequently and can cause many symptoms such as dry skin, fatigue, hair loss, brittle nails, bruising, swollen gums, body aches, cardiovascular diseases, and infections. nosebleeds or mood swings. Therefore, to combat the above symptoms, try to incorporate a variety of vitamin C into your and your family’s daily diet. From there, prevent diseases related to blood pressure, gallbladder, stroke, and especially dangerous cancers.
Here are superfoods rich in vitamin C that you can easily supplement every day.
Guava
First on the list of rich in vitamin C and very good for health is guava, a fruit that is so familiar to us. Guava is a common fruit in subtropical regions, containing 4 times more vitamin C than oranges. A 100mg guava fruit contains about 250mg of vitamin C. In addition, guava is also rich in vitamin A, folic acid, minerals (potassium, copper, manganese), fiber, low in saturated fat, low in cholesterol, and sodium salt. You can get the nutrition of guava by using it as a dessert, making fruit salads, and blending juices, smoothies, jellies, and cocktails…
Bell pepper
Bell peppers are an optimal source of vitamin C. Bell peppers help the body reach the required vitamin C levels every day. In particular, the yellow bell pepper helps strengthen the body’s immune system, and often has a sweet taste that is easy to eat. They contain 341 mg of vitamin C. Besides, red bell peppers provide effective vitamins and have a direct effect on immunity levels.
Kiwi
Kiwi is a small green fruit grown and grown in New Zealand. You may not know that this is a more effective vitamin C supplement than oranges. When you eat 2 medium kiwis, you have 137.2mg of vitamin C in your body. On the other hand, kiwi is also a good source of potassium, copper, antioxidants, and omega-3 fatty acids. Therefore, kiwi is an ideal fruit for children, especially in the cold season, kiwi supports to strengthen the respiratory immune system. Kiwi is used as a dessert, juice, salad, fruit, and cocktail.
Kiwi is a nutrient-dense, rich source of vitamin C.
Fabric
Eating litchi can contribute a significant amount of vitamin C to the body. Each 100g of lychee contains about 72mg of vitamin C, as well as rich in potassium and beneficial fats. When you eat lychee, you help improve the synthesis of collagen of the skin such as enhancing the health of blood vessels.
Papaya
Papaya is a good source of vitamin C as just one cup of papaya contains 187mg of vitamin C, which is more than 3 times the recommended daily amount of vitamin C. Fresh papaya in addition to providing vitamin C also has vitamin A, calcium, potassium, fiber and omega-3. Because of its excellent vitamin C content, eating papaya can help cure sinusitis, brighten skin, and strengthen bones. Ripe papaya is also an extremely good fruit for nursing mothers.
Groups of vitamins A, B, K, zinc, calcium, and fiber in papaya are also very good. You can mix papaya with yogurt or fresh milk for nutritious drinks. Papaya is very good for the digestive system because of its high fiber content, which helps prevent constipation and detoxifies the digestive system.
Strawberry
Ranked in the top super fruits that provide extremely high amounts of vitamin C, just one cup of strawberries will provide 149% of vitamin C. Every 152g of strawberries contains 89 mg of vitamin C. Besides, strawberries are a good source of vitamin C. Protein and fiber are very high. Thus, just two cups of strawberries are enough for you to have 100% of the required amount of vitamin C. Vitamin C is a powerful immune booster and also a powerful antioxidant.
A study by the University of California, Los Angeles – USA in 2010 found that the antioxidant capacity in strawberries becomes bioavailable and ready to work in the blood after eating the fruit. this plant in just a few weeks. Therefore, you should work hard to add strawberries to the list of fruits that need to be added every day to have a healthy body, a healthy, bright skin.
Strawberries are very good for your health.
Orange
You may be surprised that oranges only rank in this position in terms of vitamin C richness. Even so, oranges still carry a large amount of vitamin C, called “winter fruit” because it is a powerful weapon. against colds and flu. Therefore, drinking orange juice every day will save you from having to see the doctor as often. Vitamin C in oranges is about 50mg per 100g. In particular, oranges also help reduce the risk of cancer, improve blood circulation, lower cholesterol, aid digestion, and prevent stomach ulcers, and acid reflux. The effect will be better if you eat the fruit instead of just drinking the juice
When eating oranges, you should keep the orange peel. Orange peel after drying, then put in a fragrant bag to hang in the bedroom, wardrobe, or kitchen. In this way, you are not only stimulated to sleep well but also have the effect of repelling mosquitoes and purifying the air. Oranges are also rich in vitamin A and carotenoids. These substances help enhance vision, especially good for women with problems with macular degeneration. Scientists recently announced the anti-cancer substances in oranges (breast cancer, liver cancer) and diphtheria in children.
Lemons
The green and yellow lemons are both citrus fruits, rich in vitamin C. Each 100mg of yellow lemon contains 53mg of vitamin C and every 100mg of lemon contains 29.1mg of vitamin C. In the 1700s, lemons were consumed to prevent Prevention of scurvy due to vitamin C deficiency.
According to experts, you only need to provide vitamin C daily about 90mg if you are male and 75mg if you are female. Some even recommend supplementing with vitamin C 200-300mg per day to better protect the body.
Besides, vitamin C also brings a lot of benefits to the body including our skin. So if you are a beauty lover or want to start taking care of your skin to be healthy, beautiful, and radiant from the inside, you can’t miss this wonderful vitamin in your main meals and snacks, and desserts.
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