current location: Home > Diet health > content

Foods containing vitamin C. What are the food rankings of vitamin foods?

2024-02-08 source:internet [ typeface:big medium small ]

When it comes to the nutrient vitamin C, I believe many people will immediately think of oranges and lemons. Yes, oranges and lemons are foods with high vitamin C content, and they taste sour and sweet. Regular consumption is also very beneficial to our human body. In addition, the main function of vitamins is to improve our body's immunity, which can effectively reduce chronic diseases such as stroke and heart disease, as well as protect teeth, whiten and other effects. So what are the foods containing vitamin C in our daily diet?

There are many foods containing vitamin C. Among some fresh vegetables and fruits, many are rich in vitamin C. For example: grapes, tomatoes, pumpkin, celery, etc. Below I will give you a detailed introduction to foods containing vitamin C.

Introduction to vitamins

Vitamin C, also called L-ascorbic acid, is a water-soluble vitamin. Vitamin C in food is absorbed by the upper small intestine of the human body. Once absorbed, it is distributed to all water-soluble structures in the body. The metabolic activity pool of vitamin C in a normal adult body is about 1500 mg of vitamin C, with the highest storage peak of 3000 mg of vitamin C. Under normal circumstances, most of the vitamin C is metabolized in the body into oxalic acid or combined with sulfuric acid to form ascorbic acid-2-sulfate and is excreted in the urine; the other part can be directly excreted in the urine. The active form of vitamin C in the body is ascorbic acid.

Nutritional value: The main function of vitamin C is to improve immunity, prevent cancer, heart disease, stroke, and protect teeth and gums. In addition, insisting on taking vitamin C on time can also reduce melanin pigmentation in the skin, thereby reducing dark spots and freckles and making the skin white. Foods rich in vitamin C include cauliflower, green peppers, oranges, grape juice, tomatoes, etc. It can be said that all vegetables and fruits contain a lot of vitamin C. American experts believe that the optimal dosage of vitamin C per person per day should be 200 to 300 mg, with a minimum of no less than 60 mg. Half a cup (about 100 ml) of fresh orange juice can meet this minimum amount. The dietary reference intake (RNI) recommended by the Chinese Nutrition Society is 100mg/day for adults, and the tolerable maximum intake (UL) is 1000mg/day.

Vitamin C deficiency

Cause: Vitamin C deficiency, also known as scurvy, is caused by insufficient intake of vitamin C in the diet for a long time. If it is less than 10 mg per day, vitamin C deficiency can occur after 2-3 months.

Main manifestations: 1 In the early stage, there are fatigue, poor appetite, weight loss, irritable temper, lower limb muscle or joint pain, gum swelling, etc.; 2 Congestion, hemorrhage, and purple spots around the hair follicles, followed by swelling and hypertrophy of the hair follicles, making the skin more rough; 3 Swelling, redness, pain and bleeding of the gums; 4 Often accompanied by anemia, edema, slow wound healing and easy secondary infection.

Treatment: 1 Eat more green leafy vegetables and fresh fruits; 2 Take 100-200 mg of vitamin C orally, 3 times a day, or intramuscular injection or intravenous injection, 100-200 mg a day, 3 weeks as a course of treatment; 3 Keep the mouth clean, Prevent and treat secondary infections, relieve pain, supplement iron, and give blood transfusions to those with severe anemia. People who are stressed at work and study: Stress can inhibit the function of the immune system, reduce its efficiency, and easily promote the reactivation of latent viruses in the body.

Foods rich in vitamin C

1. Tomatoes: Tomatoes also have a high vitamin C content, which is between fruits and vegetables. Eating more tomatoes is a good way to supplement vitamin C.

2. Pumpkin: Pumpkin contains a variety of amino acids needed by the human body, and of course has a high vitamin C content, which is very beneficial to health.

3. Apples: The vitamin C in apples is the protector of cardiovascular systems and a healthy element for patients with heart disease.

4. Kiwi fruit: Kiwi fruit is known as the king of vitamin C, which shows how high its vitamin C content is.

5. Chili peppers: Among vegetables, the vitamin C content in chili peppers ranks first. It can be seen that chili peppers are also a good food to supplement vitamin C.

6. Carrots: Carrots are rich in vitamin C, which can inhibit melanin synthesis, prevent fat oxidation, and prevent lipofuscin deposition. Therefore, eating carrots regularly can make your skin fair and delicate.

7. Oranges: Oranges are very nutritious. One orange almost meets the daily vitamin C requirement of the human body. Oranges contain more than 170 plant compounds and more than 60 flavonoids, most of which are natural antioxidants.

8. Grapefruit: Grapefruit contains a lot of vitamin C, which can lower blood cholesterol, but you should not eat too much grapefruit.

9. Sweet potatoes: They are also rich in vitamin C, and the provitamin A content is close to that of carrots. Regular consumption of sweet potatoes can lower cholesterol, reduce subcutaneous fat, replenish deficiency, replenish qi, strengthen the spleen and stomach, and replenish kidney yang, thus contributing to skin care and beauty.

10. Celery: Celery is also a very healthy vegetable with high vitamin C content, which can prevent cancer and radiation.

After reading the detailed answer to the question about what foods contain vitamin C introduced above, I believe you already know what foods to eat. Nutrition experts tell us that we adults need to consume 100mg of vitamin C every day. If the vitamin C in the body is lacking, it may lead to various diseases, such as fatigue, bleeding gums, edema, etc. Therefore, you may wish to eat more of the foods introduced above, I believe it is very beneficial to the body.