Vitamin C is known as a powerful antioxidant, as well as have a positive impact on skin health and immune function. In addition, This vitamin is also important for the synthesis of collagen, connective tissue, bones, teeth and small blood vessels.
According to a nutritionist: Each person needs from 75mg to 90mg of Vitamin C per day to meet the body’s requirements.
So how do you get the right amount of vitamins? Do you know which foods or dishes contain the most vitamin C?.
1. Why Should You use Vitamin C Supplements in Your Daily Menu?
Vitamin C is a water-soluble compound that is beneficial to the body’s health. It is likened to an armor that protects the body from harmful agents, promotes anti-oxidation processes, strengthens the immune system, and increases wound healing.
In a normal adult body, the amount of this Vitamin needed per day is 90mg for men and 75mg for women. Our bodies can not synthesize the necessary supplements from the outside through different ways, especially through the diet.
Most vegetables and fruits are foods rich in Vitamin C with different concentrations. Therefore, you can consider to combine different foods to ensure rich in Vitamin and still harmonize the taste in your daily diet.
2. Here are the Top 10 Foods that Contain Highest Levels of Vitamin C
Many people wonder why they often buy Oranges when visiting patients or sick people. In fact, this is not a habit but Oranges provide high levels of Vitamin C, strengthen the body’s immune system to quickly repel diseases.
For a long time, Oranges have been known to be a rich source of this type of vitamin. For every 100g of oranges, there are about 50mg of Vitamin C. That’s why a glass of Orange juice a day is a safe and effective way to boost your health. In addition to Oranges, fruits such as Lemons, Grapefruit, Tangerines, … are also foods rich in Vitamin that you should not ignore.
2.2. Guava Fruit
There are very few people know that: Guava from the subtropical region is a food with 4 times more Vitamin C than Oranges. On average, 100g of Guava will provide up to 200mg of this Vitamin for the body..
Not only is it a rich source of Vitamin C, but Guava also contains a lot of folic acid and a number of minerals such as Potassium, Copper, Manganese, fiber, soluble fat and sodium salt, cholesterol which is good for health. Therefore, if you are looking for foods with Vitamin C supplements, consider Guava after every daily meal.
Papaya is one of the natural foods rich in vitamin C that you should add to your body.
Not only does it have a delicious taste, but Papaya also contains a high amount of this vitamin, which is beneficial for the health of the body. On average, 100g Papaya will provide up to 62mg of Vitamin C along with antioxidants such as Carotene, Flavonoid, Vitamin A, Folate and many other beneficial components for the digestive tract.
In particular, scientists have proven that regular Papaya supplementation will help reduce the risk of colon cancer, cervical cancer. So, regularly add Papaya to your Vitamin C supplement diet to help your body stay healthy.
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.
The simpler the processing of Broccoli, the more nutrients and vitamins it will retain.
In addition to strengthening the immune system, Broccoli also helps improve digestion, clear heat and prevent some skin diseases.
2.5. Bell Pepper
Bell peppers are a very familiar food in daily meals. With high levels of Vitamin C and antioxidants, bell peppers provide between 80 – 150mg of the necessary compound per day in 100g.
Bell Peppers have different amounts of this type of Vitamin C depending on their color.
- In 100g of Red Bell Pepper contains about 140 mg of Vitamin C.
- In 100g Green Bell Pepper contains only about 80mg of ones.
In addition, Bell Peppers also contain ingredients such as Vitamin B6, Iron, Potassium, which prevent blood clotting and cataract symptoms.
In addition to the fact that Kale contains twice the amount of vitamin D and seven times the recommended amount of vitamin K for the body. In 100g of Kale contains about 120mg of Vitamin C. This nutritious vegetable also provides a good amount of this vitamin, high content of minerals and fatty acids.
In addition, Kale is also rich in antioxidants, vitamin K, rich in nutrients and low in calories. Therefore, Kale is a great source of nutrients that help prevent aging, lower cholesterol, avoid the risk of cardiovascular disease, prevent osteoporosis.
2.7. Kiwi Fruits
Talking of foods containing Vitamin C can not be said not mentioning the name Kiwi. Kiwi fruit is considered a fruit with high nutritional content. An average of 100g of Kiwi contains up to 70mg of Vitamin C. In addition, Kiwi also adds substances such as Potassium, antioxidants, Omega – 3 as well as a number of other vitamins necessary for the body.
Although Kiwis are widely grown in New Zealand, you can easily find this fruit in any small store, imported fruit counter or supermarkets, markets, etc. You should use matured fruit and just cut to ensure the highest Vitamin C content.
Vitamin in Kiwi may help reduce oxidative stress, lower cholesterol and improve immunity. A study performed in 30 healthy people aged 20–51 years showed that eating 2-3 Kiwis per day for 28 days reduced blood platelet stickiness by 18%, and decreased triglycerides by 15%. That means it can reduce the risk of blood clots and stroke.
Spinach is a green vegetable that is rich in Vitamin C. In 100g of Spinach contains up to 120mg of this vitamin.
This is also an extremely rich vegetable with nutrients such as potassium, calcium, fiber, folate and vitamin A, help the body increase resistance. Vitamin K and calcium are good for bones and teeth. In addition, Spinach also contains a lot of Vitamins E, and arotenoids that have very strong antioxidant effects, helping to control malignant cells in the body.
Adding Spinach to your daily menu can help you strengthen your immune system, improve your eyesight, clean your digestive tract and prevent atherosclerosis.
Compared to Oranges, Grapefruit has a higher Vitamin C content.
Experts have analyzed and shown that in 100g of Grapefruit contains up to 95mg of Vitamin C.
In addition, grapefruit also contains a lot of fiber, calcium, phosphorus and a variety of other vitamins, … You should use Grapefruit directly, because experts recommend, eating Grapefruit directly is much better than Grapefruit juice.
Referring to Strawberries, you must surely praise the deliciousness and sweetness of this fruit. However, not only that, Strawberries are also among the top foods with Vitamin C, fiber, Carotene, and Flavonoids necessary for the body’s resistance system.
Strawberry is a famous fruit rich in fiber, antioxidants. In 100g of Strawberries contains about 80mg of this Vitamin.
With a variety of nutrients, Strawberries are effective in promoting cardiovascular health and slowing down the aging process. Moreover, eating Strawberries regularly can also help you whiten your teeth naturally. The habit of users often eats strawberries for dessert after family meals. Make sure to choose fresh, safe and quality Strawberries to provide Vitamin nutrients for your family members.
3. How much Vitamin C do You Need per Day?
Vitamin C is an essential nutrient for many bodily functions. This is a substance that can not be produced on its own and can not be stored. Therefore, it is very necessary to supplement and provide its content to the body.
According to experts, the amount of Vitamin C supplement each day will vary depending on the gender, age and activity level of each person.
- Children under 1 year old need about 40-50mg/day.
- Children 1 to 13 years old need 15-45 mg/day.
- Children from 14 to 18 years old, women need 65mg/day, men need 75mg/day.
- Adults and women need 75mg/day, men need 90mg/day.
You should note that this type of Vitamin in the body exists only approximately 4 hours. Therefore, we need to supplement several times a day.
However, consuming too much Vitamin C can cause mild digestive upset, diarrhea, nausea, stomach cramps, flatulence. Taking too much this vitamin for a long time can also cause kidney stones, nutritional imbalance, etc.
Above are the foods rich in natural Vitamin that you should refer to to use in your daily diet menu, helping to fully supplement the amount of Vitamin needed by the body.
》》》 Learn more: