Vitamin C can be regarded as a “star” nutrient familiar to people in daily life. We often search it from some sour fruits, such as lemon, orange…
However, you may not know that these fruits we often eat are not with big vitamin C. If you want to eat enough vitamin C, there are more delicious ones to choose from.
Today, I have compiled 20 kinds of fruit and vegetables that are high in vitamin C and are easy to get.
The vitamin C content of the orange is 33 mg/100 g
The vitamin C content of the lemon is 33 mg/100 g
The VC content of them all are much higher than the orange and lemon you know!
Top 10 common vegetables with rich Vitamin C
*The value marked after the ingredients is the vitamin C content per 100 grams of ingredients
Top 10
Broccoli 56 mg
Contains glucosinolates that have anticancer effects. The “King of Anticancer” is too exaggerated. It is just good to eat as a dark vegetable.
Top 9
bitter gourd 56mg
Bitter gourd detoxification and slimming beauty are all unreliable; people with poor digestion ability should eat less or not eat as much as possible, which may cause bloating.
Top 8
Red cabbage /purple cabbage 57 mg
It is a cruciferous vegetable, and it is also a dark-colored vegetable; the potassium content is not low, close to bananas.
Top 7
Cauliflower 61 mg
Cauliflower is more resistant to storage, so it’s suitable to stock up some when you go out; but it is a light-colored vegetable, remember to match the shades.
TOP 6
Chili (green, sharp) 62 mg
It is low in calories and not easy to gain weight; but it is not reliable to lose weight by eating chili to increase “calorie consumption”.
Top 5
Kale 63 mg
The potassium content is very rich, 1.5 times than that of bananas; friends in the northern should not go to the landscape pond to pick it.
Top 4
Chinese cabbage 64 mg
The famous green leafy vegetable with “high calcium” and “low oxalate”; and they are not high in calories.
Top 3
Rape stalk 65 mg
The calcium content is 156 mg per 100 grams, which is considered excellent in vegetables; the oxalic acid content is very low.
Top 2
Mustard (large leaf) 72 mg
It is rich in glucosinolates; the content of oxalic acid is not high, so there is no need to deliberately blanch water.
Top 1
Color pepper 104 mg
It is easy to clean, and the loss of vitamin C is the least when eaten raw; the dietary fiber content is rich, and the content is higher than that of fresh peas.
Unexpectedly, the number one among the common vegetables is colored peppers, enough to eat 100 grams can meet the daily vitamin needs.
The usual intake of vegetables is relatively large. It is recommended to eat 300-500 grams of vegetables a day. If the heating process such as cooking and frying, vitamin C will be lost to a certain extent, some vegetables can choose the way of quick frying.
Of course, don’t worry too much, eating more can make up for the loss of cooking.
Top 10 fruit with Vitamin C
Top 10
Kumquat 35 mg
It can be eaten directly after washing for pectin and dietary fiber; It is also rich in the content of calcium and carotene.
Top 9
Grapefruit 38 mg
Its skin is thick and just buy several and store them. The blood sugar index is low, and people with diabetes can eat it moderately; people who take medicine are not recommended to eat.
Top 8
Longan 43 mg
Potassium content is not low, similar to bananas, but a bit high in calories; pregnant women can eat them.
Top 7
Papaya 43 mg
The appearance is plump but not breast enhancement; if it is not ripe yet, it will pierce the mouth because it contains papain. Don’t force yourself if you are allergic.
Top 6
Strawberry 47 mg
It’s low in calories. Recommend to eat for weight loss but don’t eat too much; Center empty is related to variety and growth conditions, not caused by swelling agents.
Top 5
Hawthorn 53 mg
Pectin is rich in content, higher than that of apples, which helps promote intestinal peristalsis; organic acids can promote food digestion to a certain extent.
TOP 4
Leling Date 54mg
Its calories are much higher than lychee, jackfruit, banana and cantaloupe, etc.; the insoluble dietary fiber content is higher, even higher than winter jujube.
Top 3
Kiwi 62 mg
There is no big difference in nutritional value of red, yellow and green hearts. Domestic products are also a good choice; those that are too hard can be ripened with other fruits.
Top 2
Guava 68 mg
The calorie is low, comparable to apples; the insoluble dietary fiber is rich in content, which helps to promote intestinal peristalsis.
Top 1
Winter jujube 243mg
The king fruit in vitamin C but with higher calories. Five or six winter jujubes have the calories of a small bowl of rice.
Needless to say, winter jujube is the king of vitamin C fruit, and eating 3 can satisfy your daily vitamin C requirement. In addition to these food, many vegetables and fruits are not low in vitamin C.
Eat like 500g vegetables and 250g fruit everyday. Then there is absolutely no shortage of vitamin C. Have you decided which one to eat today?
Eat Vitamin C can whiten skin?
Be careful or it will hurt your body if eating too much!
Comments