List of Foods that Contain Vitamin c

List of Foods High in Vitamin C

Vitamin C can provide a variety of benefits for the body, so its intake must always be met. Well, there are various foods that contain vitamin C and you can consume it every day to maintain a healthy body.

Vitamin C is one of the important nutrients that the body needs, because this vitamin is good for increasing the body's immunity, controlling blood pressure, maintaining heart and skin health, and as a natural female anyang-anyangan drug.

In adults, the amount of vitamin C intake needed by the body is 75-90 mg per day. To be able to meet it, you need to eat a variety of foods that contain vitamin C.

Fruits that Contain Vitamin C

There are various types of foods that contain vitamin C and one of them is fruit. The following are some fruits that are known to be high in vitamin C: 

1. Guava

One fruit that is known to be rich in vitamin C is guava. In 1 guava contains about 126 mg of vitamin C. That is, by eating guava alone, you can meet your daily vitamin C needs of 140% or more than the recommended amount.

2. Orange

One medium-sized orange contains approximately 70 mg of vitamin C. This amount is sufficient for your daily vitamin C needs. Meanwhile, a cup of orange juice contains about 120 mg of vitamin C.

3. Papaya

One serving bowl or about 150 grams of papaya contains about 90 mg of vitamin C. This amount is clearly sufficient for the recommended daily intake of vitamin C. In addition to containing vitamin C, papaya also contains vitamin A and vitamin E so it is good for consumption to maintain heart health.

4. Strawberries

One serving bowl or 150 grams of strawberries contains about 90 mg of vitamin C. Besides being high in vitamin C, strawberries also contain high antioxidants. A study shows that the high antioxidant content in strawberries can prevent cancer, dementia, and diabetes.

5. Lychees

Lychees are also one of the fruits that are rich in vitamin C. In 100 grams of lychees, there are about 72 mg of vitamin C. Not only that, lychees also contain a variety of other nutrients that are also good for health, such as copper and potassium.

In addition to these fruits, there are many other fruits that also contain high vitamin C, including:

• 1 mango, contains about 120 mg of vitamin C
• 1 pineapple, contains about 80 mg of vitamin C
• 1 kiwi fruit, contains about 65 mg of vitamin C
• 1 lemon, contains about 85 mg of vitamin C

Vegetables Containing High Vitamin C

Not only from fruits, vitamin C can also be obtained from vegetables. The following is a list of vegetables that are high in vitamin C:

1. Broccoli

One cup of chopped green broccoli contains 80 mg of vitamin C. After cooking, the vitamin C content in broccoli will decrease to 50 mg, but this figure still makes broccoli a good source of vitamin C.

2. Cauliflower

Although not as high as broccoli, cauliflower is also one of the vegetables that contain high vitamin C. In a bowl of raw cauliflower, there is about 50 mg of vitamin C.

3. Spinach

In 85 grams of spinach, there are about 24 mg of vitamin C. The vitamin C content of spinach is not as much as the previous two vegetables, but spinach should not be underestimated. The reason, this vegetable contains many other important nutrients, such as vitamin A, vitamin K, folate, potassium, and iron.

4. Kale

The content of vitamin C in kale is fairly high, reaching 120 mg per 100 grams. When steamed, boiled, or sauteed, the vitamin C content in kale will shrink. However, on the other hand, the antioxidant content will actually increase.

Seeing the importance of vitamin C intake for the body, you should not forget to include foods containing vitamin C in your diet every day.

This is important to pay attention to so that you do not lack vitamin C intake. Lack of vitamin C intake can cause the body to bruise easily, wounds are difficult to heal, to get sick easily due to weakened immunity.

In addition to eating foods that are high in vitamin C, you can also take vitamin C supplements if needed. However, make sure you consult with your doctor first to ensure the right dosage and according to your condition.

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Fruits having Vitamin C , Vitamin C , Folic Acid