Vitamin C is one of the important nutrients for health because of its diverse benefits, ranging from increasing endurance, helping the absorption of iron, to produce collagen. To get a variety of benefits, you can consume various fruits that contain vitamin C below.
You may have heard the suggestion very often to consume oranges so that vitamin C needs are fulfilled. It's true that oranges are rich in vitamin C, but actually, fruits that contain large amounts of vitamin C aren't just oranges. There are various kinds of fruit that also contain high amounts of vitamin C.
Doses of Vitamin C that need to be taken every day
Vitamin C needs for each person are not the same, depending on age, sex, and health conditions. The following is the recommended daily intake of vitamin C, based on age and sex:
- Ages 0-9 years: 40-50 mg / day.
- Teenage boys aged 10-15 years: 50-75 mg / day.
- Men 16 years and over: 90 mg / day.
- Adolescent girls aged 10-15 years: 50-60 mg / day.
- Women 16 years and over: 75 mg / day.
As said above, a person's vitamin C needs are also determined by his health condition. Therefore, it would be better if you consult with your doctor to find out the exact amount of vitamin C that must be consumed, according to your health conditions.
Various Types of Fruits Containing Vitamin C
In addition to oranges, here are some types of fruits rich in vitamin C that you can consume to meet your daily nutritional needs:
1. Guava
Guava is one of the fruits with the highest levels of vitamin C compared to other fruits. On average, one guava contains 125 mg of vitamin C, more than the daily needs of adults who are only around 70-90 mg / day. Not only vitamin C, guava fruit is also rich in antioxidants lycopene and fiber which are good for health. This fruit is also called good consumed to help prevent dengue fever.
2. Kiwi
With a refreshing taste, one kiwifruit can contain about 60 to 75 mg of vitamin C. This fruit is also suitable as a diet, because it has low calories but is high in potassium and fiber.
3. Papaya
You can meet the needs of vitamin C by eating only half a papaya which on average contains about 90-100 mg of vitamin C. Uniquely, vitamin C in papaya is believed to improve your memory. This is suspected because papaya contains antioxidants and anti-inflammatory which can help prevent brain damage.
4. Pineapple
Do you like to eat pineapple? If so, you are lucky. Because the fruit that has a refreshing sour taste contains about 75 mg of vitamin C in each cup. In fact, pineapple is also enriched with fiber, folate, potassium, and magnesium which are beneficial for bone and heart health.
5. Strawberry
One fruit that also contains high vitamin C is strawberries. In a cup of strawberries, or the equivalent of 150 grams of strawberries, contained 90 mg of vitamin C. Not only that, strawberries are also enriched with flavonoids that are believed to improve mood while improving memory.
6. Manga
This fruit, which is very easy to get or may be on your home page, turns out to be high in vitamin C. You only need to consume one mango to get 75 mg of vitamin C. Not only that, this sweet or sour fruit also contains proven vitamin A scientifically effective in enhancing the immune system and eye health.
7. Cantaloupe
In a bowl of cut cantaloupe fruit, contained about 65 mg of vitamin C. In addition to vitamin C, cantaloupe fruit that has a sweet and fresh taste contains a lot of water, so it is good for preventing dehydration. This fruit also contains fiber, folate and beta carotene which is good for digestive health.
8. Lychee
This tiny, sweet-sized fruit can also be your choice to meet your daily vitamin C needs. About 7 mg of vitamin C is contained in one lychee. Not only that, lychees are also fruits that are rich in omega-3 and omega-6 which are beneficial for the health of blood vessels, brain, and heart.
9. Soursop
In 100 grams of soursop fruit contains about 30 mg of vitamin C. Besides being rich in vitamin C, soursop also contains a variety of other nutrients, such as protein, carbohydrates, to niacin which are believed to reduce the risk of cancer and prevent cholesterol buildup.
In consuming the fruits above, as much as possible avoid processing it into juice. The reason, the refining process is believed to eliminate some of the important nutrients in the fruit you consume.
In addition to fruit, you can also get vitamin C from vegetables, such as broccoli, potatoes, and cabbage. To choose the most appropriate type of food to consume so that the balance of nutrients is maintained, consult further with a nutritionist.
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