What foods to eat to supplement vitamin C, and what foods to eat to supplement vitamin C

The main role of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke, cataracts, protect teeth and gums, help wound healing, anti-asthma, **male infertility.

In addition, taking vitamin C on a regular basis can also slow down the aging process. Foods with the highest vitamin C content are cauliflower, green peppers, oranges, grape juice, and tomatoes. American experts believe that the optimal requirement of vitamin C per person per day should be 200,300 mg, with a minimum of not less than 60 mg.

Half a glass of fresh orange juice is enough to meet the minimum vitamin C requirement per person per day. In addition, drinking half a glass of orange juice a day can prevent colds. People who smoke should consume more vitamin C.

1. Fresh fruits: 1. Citrus: such as oranges, oranges, ugly oranges, etc., have a relatively high vitamin C content, and also contain more water, carbohydrates and other components.

2. Berries: such as grapes, kiwifruit, strawberries, etc., are rich in vitamin C, and also contain nutrients such as water, carotene, and potassium.

3. Melons and fruits: Common melons and fruits include watermelons, melons, cantaloupe, etc., which contain a certain amount of vitamin C, and also contain more carbohydrates, carotene, potassium, phosphorus and other nutrients.

4. Others: such as apples, pears, cherries, dates, etc., also contain certain vitamin C, and seasonal fruits can generally be selected to help supplement the vitamins needed by the body.

2. Fresh vegetables: 1. Leafy vegetables: winter bamboo shoots, lilies, lettuce leaves, amaranth, etc., contain a variety of nutrients, including vitamin C, carotene, calcium, sodium, etc.

2. Eggplant, melon and vegetables: such as pumpkin, zucchini, loofah, etc., such vegetables contain more dietary fiber, vitamin C, potassium, phosphorus and other nutrients.

3. Root vegetables: such as carrots, radishes, beetroots, etc., the vitamin C content in such vegetables is also relatively high, and it also contains a certain amount of sodium, magnesium, calcium, etc.

Vitamin C in food is mainly found in fresh vegetables and fruits, and cannot be synthesized by the human body. Among the fruits, new dates, sour dates, oranges, hawthorns, lemons, kiwifruit, sea buckthorn and prickly pear are rich in vitamin C; Among the vegetables, the content of green leafy vegetables, green peppers, tomatoes, Chinese cabbage and so on is high.

Functions of vitamin C.

1. Detoxification: After supplementing a large amount of vitamin C in the body, it can alleviate the toxic effect of heavy metals such as lead, mercury, cadmium, and arsenic on the body.

2. Prevent cancer: Many studies have proved that vitamin C can block the synthesis of carcinogens N-nitroso compounds and prevent cancer.

3. Scavenging free radicals: vitamin C can be converted into semi-dehydroascorbic acid and dehydroascorbic acid through the process of supplying electrons step by step to remove free radicals such as supernegative oxygen ions (O2-), hydroxyl radicals (OH·), organic free radicals (R·) and organic peroxy groups (ROO·) in the body.

Fruits that contain vitamins are grapefruit, oranges, oranges, lemons, strawberries, persimmons, mangoes, kiwis, longans, large white pears, apples, bananas, papayas, and lychees. Vegetables include spinach, cucumbers, celery, green peppers, carrots, broccoli, shiitake mushrooms, spinach, bok choy, tomatoes, rape, etc.

Fresh vegetables generally contain vitamin C, and kiwi and oranges are relatively high in fruits.

Fruits that are more acidic contain more vitamin C.

Seasonal vegetables can supplement vitamin C