What to eat with vitamin C? 10 high-content food recommendations
Vitamin C is one of the essential nutrients for the human body. It has many functions such as antioxidant, immunity enhancement, and promotion of collagen synthesis. Among the hotly discussed health topics on the Internet recently, "how to supplement vitamin C" has become the focus of attention. This article will combine the hot discussions in the past 10 days to compile a list of foods rich in vitamin C and provide practical suggestions.
1. The role and daily requirement of vitamin C
According to the Dietary Guidelines for Chinese Residents, the recommended daily intake of vitamin C for adults is 100mg, and pregnant women and lactating women need to increase it appropriately. Long-term deficiency may lead to bleeding gums, decreased immunity and other problems.
| crowd | Daily requirement (mg) |
|---|---|
| adult male | 100 |
| adult women | 100 |
| pregnant woman | 110-130 |
| lactating women | 140 |
| smoker | Extra 35 |
2. Ranking of the top 10 foods with high vitamin C content
The following are the vitamin C-rich ingredients mentioned most frequently in recent hot discussions. The data comes from the "Chinese Food Composition Table":
| food name | Content per 100g (mg) | Remarks |
|---|---|---|
| fresh dates | 243 | Current seasonal fruits |
| kiwi | 62 | Gold fruit content is higher |
| strawberry | 47 | Recently searched fruits |
| orange | 33 | Classic Supplement Sources |
| Colorful pepper (red) | 144 | Contains 6 times more than citrus fruits |
| Broccoli | 51 | It is recommended to blanch and stir-fry quickly |
| Bitter Melon | 56 | Popular summer vegetables |
| Guava | 68 | Niche but high content |
| kale | 120 | Internet celebrity super food |
| Sour dates | 900 | Wild species have the highest content |
3. Recently popular vitamin C supplement methods
1.How to match fruits with fish: "Vitamin C Fruit Fishing", which has recently become popular on short video platforms, recommended combination: kiwi+strawberry+orange+dragon fruit
2.New ways to eat vegetable salad: The combination of kale + bell peppers + cherry tomatoes has become the first choice recommended by fitness bloggers
3.health tea: Lemon passion fruit tea has been on the hot search list for two weeks in a row, but please note that the water temperature does not exceed 60°C to avoid destroying vitamin C.
4. Food Suggestions and Precautions
1. Vitamin C is a water-soluble vitamin. It is recommended thatdivided intakeBetter results
2. When cooking, try toQuick stir-fry or raw, long-term stewing will destroy more than 50% of vitamin C
3. Recent research shows that eating vitamin C with iron-rich foods can improve the absorption rate of iron.
4. Hot controversial topic: Natural food supplements are better than vitamin C tablets, but supplements can be used under special circumstances under the guidance of a doctor
5. Supplementary Program for Special Populations
| crowd | Suggested ways to supplement |
|---|---|
| office workers | Eat 1 kiwi fruit as a snack in the morning + drink lemonade in the afternoon |
| fitness crowd | Supplement fried beef with colored pepper after training |
| children | 150g strawberries or 2 tangerines daily |
| elderly | Boiled broccoli + tomatoes |
The "vitamin C whitening method" that has been popular on the Internet recently needs to be viewed rationally. Although vitamin C does help to inhibit melanin, it requires a long-term and balanced intake, and cannot rely solely on a certain food to achieve rapid whitening effects.
Finally, a reminder that choosing seasonal fresh ingredients can best ensure the vitamin C content. Summer is currently the best season for eating fresh dates, kiwis, colored peppers and other foods. It is recommended to eat them in a variety of ways.
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