The recommended daily intake of vitamin C for adults is100 mg;
The recommended daily intake of vitamin C for lactating women is115 mg;
In order to prevent chronic diseases, the intake of vitamin C can reach 200 mg;
People who smoke or have been exposed to secondhand smoke for a long time can take 135 mg.
According to FDA data, if the content of vitamin C in 1 serving reaches more than 20% of the daily recommended intake, it can be called a high-quality source of vitamin C or a food rich in vitamin C.
1 guava
2 red bell peppers
3 tomato juice
4 orange juice
5 green lantern pepper
6 green pepper (spicy)
Seven oranges
8 strawberries
9 papaya
10 grapefruit
1 1 cauliflower
12 pineapple
13 potato
14 Brussels sprouts
15 Kiwifruit
16 mango
17 cantaloupe
18 cauliflower
19 lemon
20 grapefruit
Yes!
Cooking methods will reduce the vitamin content of vegetables (fruits). In order to minimize the loss of vitamin C, it is suggested to use steaming or microwave heating to cook vegetables.
Therefore, you can often choose some vegetable salads in summer, and the loss of vitamin C is relatively small.
Vitamin c is an antioxidant. It can protect body cells from oxygen free radicals. Oxygen free radicals can cause cell and DNA damage, leading to diseases, including cancer.
Vitamin C plays an important role in all tissues of the body. Basically, without vitamin C, the body cannot synthesize collagen, which is an indispensable raw material for bones, joints, skin and digestive tract.
If the intake is insufficient, it will also cause joint pain, gingival bleeding, fatigue, slow wound healing, depression, loose teeth and other problems.
Taking more vitamin C can reduce the risk of cardiovascular disease. Although researchers don't think vitamin C alone can improve heart health. But we can promote heart health by eating more fruits and vegetables and getting enough vitamins, minerals, antioxidants and dietary fiber.
Vitamin C is an important part of the immune system, which can enhance immunity, resist viruses, bacteria and other pathogens, and resist colds.
Vitamin C is an antioxidant, so it can prevent oxygen free radical damage and prevent cancer, such as brain tumor and lung cancer.
?
People who smoke or are often exposed to secondhand smoke may need more vitamin C to reduce oxygen free radical damage caused by smoking.
People with insufficient intake or limited supply of vegetables and fruits, if they often eat take-away food (excluding vegetable salad) ....
People who cannot fully absorb vitamins due to factors such as gastrectomy.
If you can't get enough vitamin C in your diet, you can take enough vitamin C dietary supplements.
Vitamin c is very important for health; They are rich in plant food, and they can get enough nutrition by eating vegetables and fruits rich in vitamin C every day. If the intake of vitamin C is insufficient due to various objective or subjective factors, we should pay attention to additional supplements.
Jennifer Berry, what are the best foods for vitamin C? , April 30th, 20 19, Medical News Today,/articles/325067.php.
Yan Zheng, registered dietitian, master of nutrition, public health practitioner, loves nutrition, and is an unhealthy dietitian who has learned a lot. ...
I have been engaged in nutrition for more than 6 years. I used to be a clinical nutritionist in the nutrition department of a hospital, and later I jumped to the company to engage in the nutrition management of chronic diseases. He has more experience in nutritional management of obesity, hypertension, diabetes, hyperuricemia and other chronic diseases, as well as common health problems and dietary improvement of young people.