7 Vegetables and Fruits High in Vitamin C

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Vitamin C is a vitamin that has received a lot of attention since the start of the COVID -19 virus because it helps strengthen the body’s immunity to fight the virus. And when it comes to sources of vitamin C Most Japanese people think of yellow lemons and Thai people think of lemons and other citrus fruits. However, there are many other fruits and vegetables that contain more vitamin C than yellow lemons. Let’s know the benefits of vitamin C and food sources that are high in vitamin C from a Japanese dietitian.

The benefits of vitamin C are more than you think.

  1. Help slow down aging and prevent various diseases.
    Vitamin C is a powerful antioxidant that slows down aging and helps prevent diseases caused by everyday life such as cancer, cardiovascular disease. atherosclerosis stroke and myocardial infarction, etc.
  2. Help maintain beauty
    Vitamin C is an essential vitamin for the formation of collagen, which is an important component of the skin. thus helping to prevent premature wrinkles Helps inhibit the production of melanin pigment, which is the main cause of freckles and blemishes. It also has the effect of preventing sunburn due to UV rays.
  3. Strengthen the body’s strong immunity
    Vitamin C enhances the function of white blood cells. Keep attacking and destroying viruses and bacteria that enter the body. and help strengthen the body’s immune system
  4. relieve stress
    Vitamin C is involved in the synthesis of neurotransmitters such as dopamine and anti-stress hormones. Vitamin C is also the body’s best stress-fighting vitamin. when the body is stressed The adrenal glands use large amounts of vitamin C to help balance the body to cope with the negative effects of stress hormones on the body.

Fruits and vegetables that contain higher amounts of vitamin C than yellow lemons.

100 grams of yellow lemons contain 100 mg of vitamin C , which is higher than that of lemons with only 29.1 mg of vitamin C. Most people think that vitamin C is abundant in citrus fruits. But in fact, there are several fruits and vegetables that contain higher amounts of vitamin C than yellow lemons, including the following fruits and vegetables in 100 grams:

  • Kiwi contains 140 mg of vitamin C.
  • Red bell peppers (raw) contain 170 mg of vitamin C.
  • Brussels sprouts (raw) contain 160 mg of vitamin C.
  • Yellow bell peppers (raw) contain 150 mg of vitamin C.
  • Orange bell peppers (raw) contain 150 mg of vitamin C.
  • Broccoli (raw) contains 140 mg of vitamin C.
  • Parsley (raw) contains 120 mg of vitamin C.

From the age of 12 years onwards, our body needs approximately 85-100 mg of vitamin C per day, but may increase depending on the situation, such as being in an area at risk of infection or working under high stress.

If you pay attention to the amount of vitamin C you eat each day and don’t like the sour taste from lemons, try looking for alternative vegetables and fruits as above. However, some vegetables, such as broccoli and Brussels sprouts, may not be suitable for eating raw. It should be heated in a short time, for example only 2-3 minutes, to maintain the maximum amount of vitamin C. In addition, vitamin C is a water-soluble vitamin. Should avoid cutting and soaking fruits and vegetables in water for a long time here. Information From UFABET