Top foods rich in vitamin C than oranges

For a long time, we often think that orange or orange fruits are the ones that contain the most vitamin C. However, you will be surprised if we say that these fruits contain only moderate levels of vitamin C compared to other fruits.

According to experts, in order to have good health and a healthy body, the amount of vitamin C absorbed per day depends on the age, gender and activity level of each person.

The recommended amount of vitamin C is used every day as follows:

Infant

1. 0-6 months: 40 mg / day (mg / day)
2. 7-12 months: 50 mg / day

Children

1. 1-3 years: 15 mg / day
2. 4-8 years: 25 mg / day
3. 9-13 years: 45 mg / day

Minors

1. Female 14-18 years: 65 mg / day
2. Male 14-18 years: 75 mg / day

Adults

1. Men 19 years and older: 90 mg / day
2. Women 19 years and older: 75 mg / day
3. Pregnant women: 85 mg / day
4. Breast-feeding women: 120 mg / day

So providing enough vitamin C is essential for the body. Besides oranges, the fruits listed below have been certified by the US Department of Agriculture to have the highest levels of vitamin C.

1. Guava fruit contains up to 228 mg of vitamin C

Guava is a popular fruit in Vietnam and is popular with many people. Many people often argue that "guava contains a nutritional storehouse" that nature has bestowed on humans. In guava contains a lot of vitamins and especially vitamin C is very high, can see the amount of vitamins in guava 4 times higher than oranges and other fruits. Moreover, guava is also rich in fiber, minerals . So it is good for the immune system in our body, not only that helps women beautify the skin and fight aging .

2. Red bell pepper

Second on this list is the red bell pepper. In 100g peppers contain up to 128 mg of vitamin C. You only need to give your body 50g of bell peppers that are equivalent to 75% of vitamin C every day. In addition to vitamin C, other types of vitamins A and other nutrients help the body prevent cardiovascular diseases, arthritis and prevent breast cancer, a dangerous disease that is increasing and often occurs. with women.

With red bell peppers you can prepare a lot of healthy foods like salads, stir-fries and even eat raw. When you cook red bell pepper, the amount of vitamin C is relatively lost so you should eat it right after cooking or eating again to get the best benefits.

3. Kale rich in vitamin C

Kale contains very high levels of vitamin C, and potassium and fiber, calcium and iron are also very large. Every day you just need to supply the body with a bowl of kale equivalent to 80 mg of vitamin C. Besides eating kale, it also helps the bones to be strong and suitable for women who want to lose weight. So now add the dishes made from kale to provide enough vitamins and nutrients for the body.

4. Broccoli

Whether eaten raw or cooked, broccoli is still a great source of nutrients. In broccoli contains very high levels of antioxidants so broccoli is considered "superfood" to enhance immunity and prevent cancer effectively. A serving of broccoli can provide 81.17 mg of vitamin C - a relatively high content, which satisfies the daily intake of essential nutrients. This vegetable also contains low calorie content. A serving of broccoli is only 30 calories. Now, do you have a reason to add this nutrient-rich vegetable to your meal?

5. Green bell pepper

As well as red bell peppers, green bell peppers also contain quite a lot of vitamin C, although the content of green peppers contains less vitamin C than red bell peppers, with a bowl of green bell peppers containing up to 120 mg of vitamin C. Also bell peppers Green is also a food that is also very rich in fiber, so people with poor digestive system will be very suitable to use, improve the digestive system well.

6. Vitamin C is found in papaya

If you want to give your body vitamin C, papaya is also a great source of vitamin C. In a papaya fruit can provide 187.87 mg of vitamin C. This vitamin C level is 3 times higher than the recommended daily intake. Not only that papaya is a very tasty fruit that can help your body stay healthy. Scientists believe that papaya can help women lighten their skin and help build strong bones because in addition to vitamin C content, papaya is also accompanied by nutrients such as vitamins A, B, K, Calcium and potassium. , fiber. So use papaya as a smoothie or add it to yogurt every day to get delicious drinks.

7. Strawberry

Strawberries are good for health. In 100 g of strawberry will bring 98 mg of vitamin C and only 53 units of calories help burn fat in the body. Strawberries are often accompanied by abundant phytochemical ingredients and abundant nutrients such as fiber, folate and magnesium. The content of antioxidants in strawberries can reduce stress, protect cardiovascular health, limit the amount of lipoprotein cholesterol. Moreover, this is a wonderful fruit with natural whitening teeth. So add this wonderful fruit to a salad or use as a smoothie and nutritious desserts. A strawberry diet can help you get the vitamin C you need.

8. Pineapple is a more vitamin C fruit than oranges

In pineapple contains bromelain, a digestive enzyme. So pineapple has always been used to prevent and treat the symptoms of stomach disorders and constipation. Not only is this fruit noticeable thanks to Bromelain also acts as a natural anti-inflammatory and wound healing, especially when you exercise exhausted, too much can provide immediately Pineapple smoothie can help you recover health faster. 100g of pineapple pineapple can provide the body with 48 mg of vitamin C. Besides being rich in vitamin C, pineapple is also capable of promoting bone growth, strengthening cardiovascular health and reducing arthritis. This tropical fruit will become more delicious when you add them to salads. You can also mix pineapple with chicken, shrimp.

9. Orange is the fruit with the least vitamin C

Oranges are a kind of fruit that we have often thought is the most vitamin C-containing fruit. But in fact shows that 100g of oranges only provides 45 grams of vitamin C, not enough to supply the body.

So to provide enough vitamin C for the body outside the orange, you can refer to the vegetables, tubers, fruits above to be able to provide adequate amount of vitamin C needed to develop healthy.

Refer to some of the following articles:

1. There are 8 signs that mean your body is lacking serious vitamin C
2. Injecting Vitamin C into a vein may help treat cancer
3. Understand the benefits and use of vitamin C for skin care