Which fruits are rich in vitamin C? What about food?

We talk about vitamin C supplementation all day long, so what can we eat to supplement vitamin C? Why is vitamin C lost? In addition to apples, grapes, oranges and kiwifruit, what other fruits and vegetables are rich in vitamin C?

Which are foods rich in vitamin C.

When it comes to vitamin C, people always think of chili peppers, kale, strawberries, oranges, longan, etc.

In fact, eating potatoes is also a good way to supplement vitamin C. Among all kinds of potato foods, especially sweet potatoes have special nutritional value. In terms of vitamin C content, sweet potatoes contain 30 mg of vitamin C per 100 grams, far more than apples, grapes, peaches, pears and other fruits.

The advantage of potato food is that no matter how you boil, fry, bake or other cooking methods, it will not damage the vitamin C in it, because the vitamin C contained in it is "conjugated vitamin C", which is heat-resistant, and can still be maintained when you fry and fry.

Therefore, if you eat potatoes and fruits every day, you will be able to ensure your body's daily vitamin C needs.

Foods and fruits that contain vitamin C.

Fruits such as lemons, oranges, tangerines, kiwis, strawberries, etc., are high in vitamin C. Most of the vegetables are rich in vitamin C, such as green leafy vegetables, cabbage, and green peppers. The vegetable with the most vitamin C, is broccoli, also known as green cauliflower, it is the king of vitamin C in the vegetable world, about more than 6 times the vitamin C content of tomatoes.

Kiwi, known as the king of vitamin C; followed by jujube and papaya; Tomatoes and peppers in fruits and vegetables are rich in vitamin C. It is recommended to eat more than 250 grams a day, and there is no need to worry about taking too much, because vitamin C is a water-soluble element, and excess vitamin C will be excreted through urine and sweat. Because of its easy loss, you should eat it every day, and don't think that you can manage it for many days with a single vitamin C tooth sacrifice.

What causes the loss of vitamin C?

Modern families generally have refrigerators, and many people like to buy a lot of fruit to put in, but this is not good, because the longer the fruit is stored, the more vitamin C is lost.

In addition, because smoking can hinder the body's absorption of vitamin C, the nicotine in tobacco also has a destructive effect on vitamin C, so it is also easy to lack vitamin C; People who engage in strenuous exercise or heavy physical labor also lose a lot of vitamin C due to sweating; There are also diseases and medications that can also affect vitamin C absorption.

Therefore, fruits cannot be used as the only vitamin C in the human body**, and vitamin C tablets should be added if necessary.

Vitamin C content in different fruits and vegetables.

First layer: fresh dates, sea buckthorn, kiwi, grapefruit.

More than 100 mg of vitamin C per 100 grams.

Second layer: green peppers, longan, tomatoes, strawberries, kale, cucumbers, citrus, cauliflower.

More than 50 mg of vitamin C per 100 grams.

Third layer: cabbage, rape, coriander, spinach, celery, amaranth, moss, peas, cowpeas, radish.

More than 30-50 mg of vitamin C per 100 grams.

Vitamin C: Vitamin C is an antioxidant that can reduce pigmentation and prevent melanin production, thus restoring the original appearance of the tanned skin, and vitamin C preparations can cause stones or ulcers if taken in excess. Main Food**:

Mandarins, oranges, oranges, pomelo, dates, walnuts, strawberries, ploughs, cauliflower, lettuce leaves, lemons, tomatoes, hawthorn, and a variety of dark vegetables.

Foods rich in vitamin C: cherries, guava, red peppers, yellow peppers, persimmons, broccoli, strawberries, oranges.

Kale cauliflower Kiwi.

Vitamin C: lemons, oranges, apples, dates, strawberries, peppers, potatoes, spinach.

Carrots, greens, leeks, spinach, peppers, tomatoes, oranges, dates, hawthorns, kiwis, apples, lemons Fruits that are not sour must be rich in vitamins But most of them say that fruits contain vitamins Generally, you are not picky when eating, and you will not lack these if you don't eat a single dish! Hope.

Lemons, oranges, tangerines, kiwis, strawberries, etc. are high in vitamin C. Broccoli, leafy greens, green peppers, and more.

Fresh dates, sea buckthorn, kiwi, grapefruit, green peppers, longan, tomatoes, strawberries, kale, and citrus are all rich in VC

Kiwifruit, fresh dates, strawberries, loquats, oranges, oranges, persimmons, etc. are rich in vitamin C.

Dates, kiwi. Green peppers, oranges, oranges, strawberries, tomatoes, etc.

Prickly pear and sea buckthorn contain VC that is very abundant.

The vast majority of fruits contain VC

1. Strawberries. Each cup of strawberries (about 240 ml) contains 85 mg of vitamin C, as well as a large amount of manganese, which helps to keep blood sugar stable. However, strawberries are often reported to be heavily used in pesticides and chemical fertilizers, and as long as you buy organic strawberries, they not only taste great, but also are rich in nutrients.

2. Pineapple. Fresh, tropical, juicy pineapple contains 79 mg of vitamin C per cup. Unlike most other fruits, it also contains a lot of bromelain, which aids in the digestion of proteins.

3. Mango. Sweet and juicy mango contains 122 mg of vitamin C per fruit. They are also a potent antioxidant of zeaxanthin**, which filters out harmful blue light that causes macular degeneration and helps maintain eye health.

There are many fruits rich in vitamin C, such as oranges, kiwifruit, strawberries, grapefruits, etc. Vitamin C is a water-soluble vitamin that has many benefits for the human body, such as enhancing immunity, antioxidants, and promoting iron absorption.

However, vitamin C is also an unstable substance that is susceptible to degradation or oxidation due to factors such as high temperature, light, and air. Therefore, if fruits rich in vitamin C are cooked and eaten, it will lead to a large loss of vitamin C in them. One experiment showed that slicing oranges and heating them in 100 degrees of water for 5 minutes reduced their vitamin C content by about 40%; If it is heated for 10 minutes, the wide stare drops by about 60%; If it is heated for 15 minutes, the narcouse decreases by about 80%.

Therefore, it is not recommended to pay more attention to vitamin C intake, or to eat fruits after they are cooked for vitamin C supplementation. In addition to oranges, strawberries, pomegranates, hawthorns and other fruits are rich in vitamin C2. However, this is not to say that there are no benefits to eating ripe fruit.

Generally speaking, nutrients such as sugar, minerals, and dietary fiber in fruits do not disappear or decrease too much due to heating2. Moreover, for some people with weak gastrointestinal function or indigestion, eating cooked fruit may be easier to digest and absorb.

Therefore, when choosing whether to eat fruits rich in vitamin C after cooking, you should decide according to your own body condition and nutritional needs.

Hello dear, vitamin C is a water-soluble vitamin, fruits containing vitamin C mainly include berries, melons, fruits, citrus, stone fruits, etc., the fresher all kinds of fruits, the higher the vitamin C content. 1. Berries: including guava, kiwifruit, strawberries, persimmons, etc., these berry fruits are rich in vitamin C. Eating some in moderation can supplement the vitamin C needed by the body, which is good for restoring immunity.

2. Melons and fruits: including watermelon, melon, cantaloupe, etc., these melons and fruits are not only rich in vitamin C, but also rich in vitamin A.

4. Stone fruits: including cherries, sour dates, winter dates, etc., these stone fruits are rich in vitamin C, zinc, iron and other minerals needed by the human body. Under normal circumstances, the daily intake of about 100 mg of vitamin C can meet the body's needs, so it is necessary to ensure dietary diversity and avoid blindly pursuing vitamin C supplementation.

If the lack of vitamin C in Xunsun is more serious, and the effect of food supplementation is generally not good, you can see an internal medicine doctor in time for vitamin testing, and take vitamin C tablets and other drugs under the guidance of a doctor to improve.