Foods with High Vitamin C – Vitamin C or ascorbic acid is a source of nutrition that is needed by the body; therefore, consuming foods that contain vitamin C is very important. The benefits can be obtained by consuming foods that contain vitamin C quite a lot, one of which is to help maintain a healthy body and maintain the body’s immunity.
In addition, vitamin C can also help maintain blood pressure, keep the skin and heart healthy, and form cartilage, muscle, and collagen in the bones.
The antioxidants contained in vitamin C are responsible for protecting cells in the body from the threat of free radicals, molecules that come from breaking down food in the body, from the threat of tobacco smoke, and radiation from sun exposure.
If your body is exposed to free radicals, it will threaten the safety of your heart health and can trigger cancer and several other diseases.
Vitamin C is well-known for its role in iron absorption and storage.
In addition, the body cannot produce vitamin C on its own. Meanwhile, the body needs vitamin C intake. Therefore, you must provide nutritional intake that contains vitamin C in the body through food.
Consuming foods that contain vitamin C or can be added with additional supplements, for example in the form of capsules and tablets that are easy to chew.
You also need to know that the content of vitamin C can help you in the body’s healing process if the body is injured or sick. A body that is deficient in vitamin C will only be susceptible to disease. A deficiency of vitamin C in the severe category can cause anemia, scabies, and bleeding gums.
At least, adult men must meet their needs for vitamin C in a daily amount of approximately 90 milligrams. As for adult women, at least meet the daily needs of vitamin C in the amount of approximately 75 milligrams.
List of Foods Containing High Vitamin C
So that you can be clearer, here is a review of what foods contain good vitamin C to meet the needs of vitamin C in the body.
1. Citrus Fruit
It can be said that the content of vitamin C in one medium orange is approximately 70 milligrams. Even just by consuming one medium-sized orange, you have succeeded in meeting your daily vitamin C needs.
The content of vitamin C, in one cup of orange juice, is known to be approximately 120 milligrams.
One of the berries that have a high vitamin C content is the strawberry. The amount of vitamin C in 150 grams of strawberries is approximately 90 milligrams.
Strawberry fruit is also known as a fruit that has antioxidants. Of course, these ingredients can help prevent cancer, prevent dementia, and also prevent diabetes.
Green broccoli vegetables also contain vitamin C, which is quite high and makes them good sources of vitamin C. The amount of vitamin C found in just one bowl of broccoli already has approximately 80 milligrams in it.
Processing broccoli or cooking it can reduce the vitamin C content in it. If it has been cooked, the nutritional value of vitamin C in broccoli vegetables will be only 50 milligrams. However, it does not reduce the benefits or content of vitamin C in broccoli.
Spinach is a vegetable that contains 24 milligrams of vitamin C in a dose of 85 grams of spinach. Indeed, the content of vitamin C in spinach is not high. Nevertheless, you cannot underestimate this one vegetable.
The reason is that you can get some important nutrients if you eat spinach. Among these are the presences of vitamin A and vitamin K, as well as folic acid, potassium, and iron in spinach.
Potatoes are known for their high carbohydrate, fiber, and protein content. However, besides that, potatoes also contain vitamin C and are rich in antioxidants.
The benefits can help absorb iron and help maintain healthy bones and teeth. The skin of potatoes contains the most vitamin C.
The content of vitamin C in cabbage or cauliflower is quite high. There are approximately 50 milligrams of vitamin C in one cup of cabbage.
The nutritional content in one serving of paprika is approximately 150 grams, it is known that there are 30 to 40 calories and lots of nutrients in paprika. The nutritional content in paprika is protein, carbohydrates, fat, and fiber; there is also a content of vitamin C, vitamin A, and vitamin E, and there is a content of potassium, magnesium, and calcium.
The content of vitamin C in paprika is approximately 120–120 milligrams. Not only that, but bell peppers also contain vitamin K, iron, folate, zinc, manganese, and lutein.
Natural Vitamin C Drinks Substitute Supplements
1. Tomato Juice
Start the day by consuming tomato juice, which contains lots of water and is low in sugar. In a cup or 240 ml of tomato juice, it fulfills 189% of the daily requirement of vitamin C. That is, tomato juice can act as an antioxidant that helps absorb iron.
Not only that, the red color of tomatoes comes from lycopene, carotene, and antioxidants. The content of lycopene can reduce a person’s risk of suffering from heart disease and stroke.
Known to protect against urinary tract infections, cranberry juice contains 26% of the daily requirement of vitamin C. Furthermore, cranberry juice is also a vitamin C drink rich in antioxidants because it contains anthocyanins, flavonols, procyanidins, and vitamin E. All of this help protect the body. from damage caused by free radicals.
3. Orange Juice
Of course, when talking about vitamin C, the fruit that is most closely related is the orange. In a cup of orange juice measuring about 240 ml, there is 138% of the daily requirement of vitamin C. This is very important to help absorb iron and maintain healthy skin.
In a study of 30 people who consumed orange juice after consuming a high-fat and carbohydrate meal, it was proven that their levels of inflammation decreased significantly. These results emerged when compared to participants who only drank plain water.
Just like oranges, grapefruit is also rich in vitamin C, which makes up about 96% of the daily requirement in a 240 ml cup of juice. But keep in mind that grapefruit contains furanocoumarins, components that can interfere with the liver’s ability to process the drugs you are taking.
That is why patients who are taking blood thinners, antidepressants, and cholesterol- and blood pressure-regulating medications should avoid consuming this vitamin C drink. Or, consult a doctor before consuming it.
This vitamin C drink is also a favorite of many people. One cup of strawberry juice contains 41 mg of vitamin C, which is 101% of the daily requirement. Not only that, but strawberries are also a good source of fiber, folate, potassium, and magnesium for the body.
6. Kiwi Juice
One kiwi fruit contains 115% of the daily requirement of vitamin C, potassium, and fiber. Kiwi juice is also low in calories, has a glycemic index of around 7.7, and is not prone to causing blood sugar to spike significantly. You can choose green or yellow kiwi fruit, both are equally nutritious.
7. Melon Juice
In one cup of melon juice, there are 30 mg of vitamin C and also contains other sources of vitamins such as B complex and vitamin K. Without the need for additional sweeteners, very fresh melon juice is enjoyed immediately. The calorie content is only about 60 calories.
In a cup of pineapple juice, there is already 14% of the daily requirement of vitamin C. Not only that, but pineapple juice also contains potassium, magnesium, folate, and fiber. The dominant taste makes it very fresh to be processed into juice.
There is indeed controversy around consuming fruit juice because it is considered to reduce the nutritional content in it. Many choose to consume the fruit directly. All of these choices are up to each individual, but what is clear is that there are a lot of choices for natural vitamin C drinks from fruits without having to rely on certain supplements.
Those are some things you need to know about foods that contain vitamin C, as well as some important information about vitamin C. To maintain a healthy body and live a healthy lifestyle, not only exercising but also eating well plays an important role in efforts to maintain health.
Consuming nutritious food, rich in nutrients and good for the body, cannot, of course, be arbitrary, especially when it comes to your health.