List of Foods that Contain High Vitamin C

Vitamin C has many benefits , ranging from protecting the body against disease attacks to maintaining youthfulness . But keep in mind, natural vitamin C from food is far more recommended than supplements . For enough intake , You need to consume foods that contain high vitamin C , in a routine .

Eating a variety of foods that contain vitamin C is the best way to meet your body's need for this vitamin. Vitamin C can be obtained from fresh fruits and vegetables, with varying levels. Some types of vegetables and vegetables have high levels of vitamin C.

Fruit Containing Vitamin C High

In adults, the amount of vitamin C needed by the body is 75 - 90 mg per day. To be sufficient, you need to consume a variety of food sources of vitamin C, especially fruits with high levels of vitamin C, namely:

1. Guava

One of the fruits that is known to be rich in vitamin C is guava. In a guava it contains about 125 milligrams of vitamin C. This amount is equivalent to 140% of the daily vitamin C requirement.

2. Orange

One orange contains approximately 70 milligrams of vitamin C. This amount is sufficient for daily vitamin C needs. Besides being eaten whole, oranges can also be processed into fresh drinks, such as orange juice. In each cup of orange juice, there are at least 125 milligrams of vitamin C.

3. Papaya

A serving bowl or about 150 grams of papaya contains about 90 milligrams of vitamin C. This amount is clearly sufficient for daily intake of vitamin C. The fruit commonly found in Indonesia is also believed to be able to prevent dementia and cancer, while at the same time being able to nourish the digestive tract and strengthen the immune system.

4. Strawberry

A serving bowl or 150 grams of strawberries contains about 90 milligrams of vitamin C. Strawberries also contain high antioxidants in the form of anthocyanins (natural dyes in vegetables and fruits).

5. Red Chilli

This fruit which is often mistaken for vegetable is one of the spices that are very commonly consumed in Indonesia. Who would have thought, red chili turned out to contain vitamin C which is quite high. In one cup (about 80 grams), it contains about 100 mg of vitamin C.

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

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

Vegetables Containing Vitamin C High

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

Broccoli

One bowl of green broccoli that has been cut into pieces contains 80 milligrams of vitamin C. After cooking , the content of vitamin C in broccoli will indeed decrease to 50 milligrams, but this figure still makes broccoli a good source of vitamin C.

Cauliflower

Vegetables which is similar to broccoli is also a source of vitamin C, although the levels are not as high as the vitamin C content in broccoli. In a bowl of raw cauliflower, there are about 50 mg of vitamin C.

Spinach

In a bowl of spinach (around 30 grams), there is 8.5 mg of vitamin C. The content of spinach vitamin C is not as much as the vitamin C content of the two vegetables before, but spinach should not be underestimated. These vegetables contain many important nutrients, namely vitamin A, vitamin K, folate, potassium, and iron. The content of this nutrient makes spinach as a viable vegetable for routine consumption.

You can get various benefits of vitamin C by eating foods that contain high vitamin C. To prevent vitamin C deficiency, make sure that every day you consume enough fruit and vegetable sources of vitamin C, according to the recommended daily amount.

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