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5 List of Foods Containing High Vitamin C

5 List of Foods Containing High Vitamin C

Vitamin C has many benefits, ranging from protecting the body against disease to maintaining youthful skin. But keep in mind, natural vitamin C from food is far more recommended than supplements. To be sufficient intake, you need to consume foods that contain high vitamin C, on a regular basis.

Eating a variety of foods that contain vitamin C is the best way to meet your body’s need for this vitamin. Vitamin C can be obtained from fresh fruits and vegetables, with different levels. Some types of bears and vegetables have high levels of vitamin C.

Fruits Containing High Vitamin C
In adults, the amount of vitamin C needed by the body is 75 – 90 mg per day. To be able to fulfill it, you need to consume a variety of food sources of vitamin C, especially fruits with high vitamin C levels, namely:

1. Guava


One fruit that is known to be rich in vitamin C is guava. In a guava contained about 125 milligrams of vitamin C. This amount is equivalent to 140% of the daily requirement of vitamin C.

2. Orange
One orange contains about 70 milligrams of vitamin C. This amount is sufficient for vitamin C needs per day. Besides being eaten whole, oranges can also be processed into fresh drinks, such as orange juice. In each cup of orange juice, there are at least 125 milligrams of vitamin C.

3. Papaya
One serving bowl or about 150 grams of papaya contains about 90 milligrams of vitamin C. This amount is clearly sufficient for the recommended daily intake of vitamin C. The fruit that is commonly found in Indonesia is also believed to be able to prevent dementia and cancer, as well as to nourish the digestive tract and strengthen the immune system.

4. Strawberry
One serving bowl or 150 grams of strawberries contains about 90 milligrams of vitamin C. Strawberries also contain high antioxidants in the form of anthocyanins (natural dyes in vegetables and fruit).

5. Red chili
This fruit, which is often mistaken for vegetables, is one of the most common spices consumed in Indonesia. Who would have thought, red peppers turned out to contain vitamin C which is quite high. In one cup (about 80 grams), it contains about 100 mg of vitamin C.

In addition to these fruits, there are still many other fruits that also contain high vitamin C, including:

1 mango, contains around 120 milligrams of vitamin C.
1 pineapple, contains about 80 milligrams of vitamin C.
1 kiwi fruit, containing about 65 milligrams of vitamin C.
1 lemon, about 85 milligrams of vitamin C

Vegetables that contain High Vitamin C
Not only from fruits, vitamin C can also be obtained from vegetables. The following is a list of vegetables that contain high vitamin C:

One bowl of chopped green broccoli contains 80 milligrams of vitamin C. After cooking, the vitamin C content in broccoli will indeed be reduced to 50 milligrams, but this figure still makes broccoli as a good source of vitamin C.

Vegetables that are similar to broccoli are also a source of vitamin C, although the levels are not as high as the vitamin C content in broccoli. In a bowl of raw cauliflower, there is about 50 mg of vitamin C.

In a bowl of spinach (about 30 grams), there is 8.5 mg of vitamin C. The vitamin C content of spinach is indeed not as much as the vitamin C content of the two vegetables before, but spinach should not be underestimated. These vegetables contain many important nutrients, namely vitamin A, vitamin K, folate, potassium, and iron. This nutritional content makes spinach as a suitable vegetable for regular consumption.

In addition to the vegetables above, certain plants, such as kenikir leaves, also have high vitamin C content. Various benefits of vitamin C can you get by eating foods that contain high vitamin C. To prevent vitamin C deficiency, make sure every day you consume fruit and vegetable sources of vitamin C in adequate portions, according to the recommended amount of daily needs.

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