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Vitamin C, sometimes called ascorbic acid, is a well-known micronutrient. The recommended daily intake of vitamin C for men is 90mg and women is 75mg. An average orange has about 70mg of vitamin C, but there are many other vitamin C-rich foods.1. Red Bell Pepper
It's one of the richest foods in vitamin C, up to 95 milligrams in every 1/2 cup. Red bell peppers are also a good source of vitamins A, B, E and K, as well as potassium, folate, manganese, phosphorus and magnesium. You can chop bell peppers for stir-fries, add to salads or scrambled eggs.But not only red bell peppers, but all other colors - like green, yellow and orange bell peppers, contain more vitamin C than an orange, and are low in calories. Therefore, this is a choice not only good for health, but also perfect for people who want to lose weight.
Trắc nghiệm dành riêng cho người mắc đái tháo đường: Chế độ ăn của bạn đã hợp lý chưa?
Người bị bệnh đái tháo đường cần phải quan tâm nhiều hơn đến cách tính toán khẩu phần ăn sao cho phù hợp với nhu cầu và tình trạng sức khỏe. Nếu chưa rõ, bạn có thể tìm hiểu kỹ hơn thông qua bài trắc nghiệm ngắn sau đây.2. Kiwi fruit
Each medium-sized kiwi contains about 70 milligrams of vitamin C, more than an orange. This rough-skinned fruit is also high in fiber, flavonoids and carotenoids - antioxidants that help protect cells. A few studies show that eating kiwi helps you fall asleep faster and improves sleep quality, possibly due to high levels of the hormone serotonin.Most people peel the skin before eating, but the part near the skin is actually rich in nutrients and good fiber. So to optimize nutrients, you can try washing kiwi fruit, then rub the outer hairs and enjoy while still having the skin.
Mỗi quả kiwi cỡ trung bình chứa khoảng 70 miligam vitamin C, nhiều hơn cả cam
3. Strawberries
One cup of this colorful and delicious fruit has about 85 mg of vitamin C. Strawberries are also low in calories and high in fiber, and rich in antioxidants. Choose berries that are bright red, have bright green stalks and have no signs of waterlogging or mold. Wash the strawberries in cold water and keep the roll to preserve the juices inside.4. Cauliflower
One cup of cauliflower has about 40 milligrams of vitamin C. It's also a good source of vitamin K, folate, and fiber. You can eat it raw, steamed or roasted with a little olive oil. You can spice up your dishes with fresh herbs or herbs for a vitamin C boost.5. Broccoli
1/2 cup of cooked broccoli has about 50 mg of vitamin C, and adds lots of fiber and other antioxidants, which can help reduce inflammation. Broccoli is also high in vitamin K, which is important for bone health and aids in blood clotting when the body is injured.The best way to cook broccoli is by steaming for 5 minutes or less to retain more vitamin C than other methods, like boiling or sautéing. When choosing to buy, look for bunches of broccoli that are brightly colored with a slightly dark green tip that feels firm, not soft when squeezed.
1/2 chén bông cải xanh nấu chín có khoảng 50 mg vitamin C
6. Yellow cantaloupe
In addition to 30 milligrams of vitamin C in every 1/2 cup, this melon is packed with nutrients — including carotenoids, B vitamins, potassium, magnesium, copper, and flavonoids. If you consume the equivalent of 1 cup, you'll get twice as much vitamin C with only about 50 calories.7. Tomatoes
You'll get about 20 milligrams of vitamin C from a medium-sized tomato if eaten raw. The vitamin C content decreases as you cook the tomatoes. But an antioxidant called lycopene increased. So, to get all the benefits, you could try adding a few slices of fresh tomato to a sandwich for breakfast or lunch, and making a fresh tomato sauce with pasta for dinner. In addition, a convenient cup of delicious tomato juice contains up to 170 mg of vitamin C, and meets 21% of vitamin A needs and 15% of potassium for the day, but only 41 calories.
Bạn sẽ nhận được khoảng 20 miligam vitamin C từ một quả cà chua cỡ trung bình nếu ăn sống
8. Potatoes
A medium baked potato contains about 20 mg of vitamin C. Potatoes are also an excellent source of potassium and fiber. Instead of frying in oil, try baking the potatoes in the oven with olive oil. When enjoying a baked potato, swap the butter for a healthier dip, like low-fat cheese.9. Papaya
One cup of papaya has all the vitamin C you need for the day, about 90 milligrams. Similar to other tropical fruits, this fruit is also rich in carotenes, flavonoids, B vitamins, folate, potassium, magnesium, and fiber. The combination of these nutrients is good for the heart and may even protect you against colon cancer. In addition, papaya also contains enzymes papain and chymopapain, which help reduce inflammation and give you glowing skin.Try papaya smoothie or add this fruit to your daily menu. When enjoying, don't forget to pick out the seeds, squeeze some fresh lemon on top to add vitamin C.
Một cốc đu đủ có tất cả lượng vitamin C bạn cần trong ngày, khoảng 90 miligam
10. Brussels sprouts
Despite its tiny size, Brussels sprouts contain over 50 milligrams of vitamin C in 1/2 cup cooked, along with plenty of vitamin K, fiber, and other nutrients. Roast them with bacon and onions or just a little olive oil for a delicious and nutritious side dish.11. Grapefruit juice
A 180ml glass of grapefruit juice will provide you with 70-95 milligrams of vitamin C, equivalent to the amount needed for the day. If you can't stand the sour taste, you can drink orange juice in the same amount to supplement vitamin C.12. Guava
Guava is a subtropical fruit that is indispensable in the list of foods rich in vitamin C, with 4 times more ascorbic acid than oranges. Some people call guava a “vitamin C powerhouse” for meeting more than 200% of the recommended daily intake in just one fruit. Many vitamin A, folic acid and minerals (potassium, copper, manganese) are also found in guava. It's also a good choice because it's high in fiber and low in saturated fat, cholesterol, and sodium. In 100g of guava, there are about 200mg of vitamin C, which is very good for the immune system.Overall, vitamin C is an important nutrient because it supports the immune system and helps the body use iron it gets from food. The body also uses vitamin C to make collagen - an elastic connective tissue that makes up parts of the body and helps with wound healing. Supplementing vitamin C from foods rich in vitamin C above is also a way to increase antioxidants, which help protect cells from damage.
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Reference source: webmd.com
