Fruits and vegetables are rich in vitamin C. Vitamin C is a strong antioxidant in the body, which can directly react with oxidants, play the role of antioxidation and reduction, and participate in hydroxylation. Let's take a look at fruits and vegetables rich in vitamin C.
Fruits and vegetables rich in vitamin c 1 10 broccoli
/kloc-The content of vitamin C in 0/00 gram of broccoli is about 55 mg. However, broccoli is rich in vitamin C and other nutrients.
It mainly includes protein, carbohydrates, fats, minerals and carotene. In addition, the mineral composition of broccoli is more comprehensive than other vegetables, and the content of calcium, phosphorus, iron, potassium, zinc and manganese is very rich, which is much higher than that of cruciferous cabbage.
bitter gourd
The content of vitamin C is about 56 mg per 100 g of bitter gourd.
Bitter gourd is a vegetable that many people will spit out their tongues when they mention it, because it is really bitter. However, there are still a large number of bitter gourd lovers who can accept raw and cooked food, which mainly stems from the nutritional value of bitter gourd.
To eat bitter gourd, you can first blanch it with boiling water, stir-fry it or mix it cold. If you can't get used to bitter taste, you can use the method of ice cooling and add a little rock sugar water to taste.
08 red cabbage
Chinese cabbage is a cruciferous vegetable and a kind of dark vegetable. Its nutritional value is extremely high, and it is rich in protein, carbohydrates, calcium, phosphorus, iron and various vitamins.
Especially, the content of vitamin C necessary for human body is higher than that of other common leafy vegetables, and the content of vitamin C is about 57 mg per kloc-0/00 g, and the content of mineral potassium is not low, which is close to bananas, so it is the top grade of vegetables.
07 cauliflower
Cauliflower is one of the foods containing the most flavonoids, especially vitamin C, which is about 60 mg per 100 g, so cauliflower has high edible value and health care function.
Moreover, cauliflower is resistant to storage, so people who don't like to go out to buy food can store it at home in moderation.
06 green pepper
Green pepper has thick and crisp flesh and is widely used as a side dish. The calories are not high, so it is not easy to gain weight after eating. Moreover, it is rich in vitamin C, about 62 mg per 100 g, and also contains folic acid, magnesium, potassium and other nutrients.
Its unique taste and capsaicin can stimulate the secretion of saliva and gastric juice, stimulate appetite, help digestion, promote intestinal peristalsis and prevent constipation. It can also prevent and treat scurvy, and has adjuvant therapeutic effects on gingival bleeding, anemia and vascular fragility.
Cabbage
The content of vitamin C in kale is very rich, about 63mg per 65,438+000. The content of trace element selenium ranks first among Chinese cabbage vegetables, and the content of potassium is 1.5 times that of banana. It has the reputation of "anti-cancer vegetable" and has certain effects of nourishing stomach, promoting digestion and relaxing bowels.
04 Chinese cabbage
Chinese cabbage is rich in protein, fat, crude fiber, carbohydrates, acidic pectin, calcium, phosphorus, iron and other minerals and vitamins. It is a famous green leafy vegetable with high calcium and low oxalic acid, and its calorie is not high. It is one of the most abundant vegetables in minerals and vitamins.
The content of vitamin C in Chinese cabbage, about 64 mg per 100 g, can promote skin cell metabolism, prevent skin roughness and pigmentation, make skin smooth and delay aging.
03 Youcaitai
Rapeseed flower moss is the tender stem and leaf of rape, which is loved by many people because of its green color and crisp taste.
Rapeseed moss also has high nutritional value, rich in carotene, vitamin C, vitamin E, and mineral elements such as calcium, potassium, phosphorus, selenium and magnesium.
The content of vitamin C per 100g is about 65mg, which has the effects of improving skin and eye health, anti-aging, enhancing human immunity, and maintaining the stomach and intestines.
Cabbage
The cabbage moss of Chinese kale is tender, crisp, sweet and delicious. It is eaten with tender buds and leaves. The vitamin C content of Chinese kale is about 70 mg100g, and there are quite a lot of minerals. It is a nutritious vegetable in Chinese cabbage, which can be fried, made into soup or served as a side dish.
Chinese kale contains organic alkali, so it is bitter. It can stimulate people's taste nerves, stimulate appetite, accelerate gastrointestinal peristalsis and help digestion. It can be eaten by the general population, especially for patients with anorexia, constipation and high cholesterol.
0 1 colored pepper
Colored pepper, also known as colored sweet pepper, is a special series of sweet peppers. The common colors are yellow, red, green and orange. Colored pepper is rich in vitamin A, vitamin B, vitamin C, carotene, sugar, fiber, calcium, phosphorus, iron and other elements.
The vitamin content is higher than that of cucumber, tomato, eggplant and other vegetables, and the vitamin C content per 100g exceeds 100 mg, which is the highest among vegetables.
In addition, colored peppers can also be eaten raw, which is a way to greatly retain their nutrients and is also the first choice for westerners.
Cut the washed colored peppers into thin strips, mix them in salad, add toast, eggs, beef, quinoa, vegetables and fruits, and sprinkle with yogurt or cheese, which is the concept of balanced nutrition. Egg beef can be a good supplement to protein, while toast and quinoa are the sources of other vitamins and crude fiber.
Fruits and vegetables rich in vitamin C 2 what are the benefits of eating fruits containing vitamin c to the body, and what role and influence does vitamin c have on the human body?
Why do we usually eat fruits and vegetables and other foods rich in vitamin C when we eat or eat complementary foods? What role and effect does vitamin C have on our human body, and what benefits can it bring to our body? Now let's talk about the benefits of eating more fruits containing vitamin C to our health.
Vitamin c is also called ascorbic acid. The advantage of vitamin Czui lies in its anti-scurvy activity, which is a disease caused by the lack of vitamin C in the body. Long-term diarrhea and vomiting can lead to vitamin C deficiency. In addition, unbalanced food intake can also lead to vitamin C deficiency. This long-term vitamin C deficiency will cause subcutaneous and submucosal bleeding, which is medically called scurvy.
Symptoms of vitamin C deficiency in human body include weakness, fatigue, irritability and obvious weight loss. Scurvy caused by vitamin C deficiency mostly occurs in infants (improper feeding and vitamin C deficiency) and poor mountain people. In addition, vitamin C is of great help and benefit in lowering blood pressure, reducing the formation of atherosclerosis, reducing the occurrence of diabetic complications, reducing the occurrence of other infections and inhibiting cancer.
Vitamin C is one of the essential components of human body. Eating more fruits containing vitamin C can enhance our own immunity and resistance, which is very helpful for people who are usually weak and sick to eat some fruits containing high vitamin C. For growing children, eating fruits containing vitamin C is also helpful for the development of teeth and bones. For lesbians who love beauty, eating more fruits containing more vitamin C also has the effect of whitening and sun protection, thus protecting the skin; For those who are tired and want to stay young,
Eating more fruits with more vitamin C can also relieve fatigue and delay aging; If you accidentally cut your hand and leave a scar, eating fruit with more vitamin C is also beneficial to the healing of the wound; If anemia is frequent, eating some fruits with more vitamin C can also promote the utilization of calcium, iron and folic acid. Therefore, in our usual eating habits, if we can eat some fruits with high vitamin C content, it will be of great help to our physiological function and physical growth.
What effect does vitamin C deficiency have on the body? What are the common symptoms caused by vitamin C deficiency?
Lack of vitamin C is a problem that cannot be ignored. If there are few foods with vitamin C content in the diet and the stored amount in the body is less than 300mg, it is a symptom of vitamin C deficiency, which is most likely to cause scurvy. The early symptoms of vitamin C deficiency are: weight loss, weakness of four powers, weakness and musculoskeletal pain. Adults will also be accompanied by gum relaxation, inflammation due to excessive internal heat, loss of appetite in infants, pain in limbs and swelling of costal cartilage joints.
Due to the lack of vitamin C, any part of the body may be accompanied by different degrees of bleeding. Children often have ecchymosis and ecchymosis on their knees and ankles, and swelling and pain in their lower limbs. In addition, frequent inflammation of the gums is also a symptom of vitamin C deficiency, such as bleeding, swelling and ulcers of the gums. Lack of vitamin C can also lead to osteoporosis, long bone shaft deformity in children and joint movement pain. If scurvy caused by vitamin C deficiency is not cured for a long time, the body will die of fever, edema, paralysis or intestinal gangrene in the later stage.
The more vitamin c supplements, the better. What are the disadvantages of vitamin C supplementation?
When eating complementary food, it is good to eat some fruits with more vitamin C in moderation. Is the more vitamin C, the better? Do I need to buy medicine separately to supplement it? I can tell you for sure that although excessive vitamin C has little toxicity to human body, excessive supplementation will also produce adverse reactions.
Excessive intake of vitamin C may lead to urinary calculi, and excessive intake of vitamin C in adults may cause osmotic diarrhea. Taking 4g vitamin C daily can increase uric acid excretion 1 fold, which is easy to cause urate stones. For pregnant women, excessive intake of vitamin C will also cause changes in the disulfide bond of glycoprotein in cervical mucus, prevent sperm from penetrating, and cause female infertility. Excessive vitamin C supplementation in pregnant women will affect embryo development.
Excessive intake of vitamin C (2g to 8g or more) will have some side effects on the body, such as common nausea, abdominal cramps, excessive iron absorption, destruction of red blood cells, urinary calculi and so on. Children who take excessive vitamin C supplements for a long time during their growth and development are prone to bone diseases. Therefore, normal dietary intake is enough, and it is not recommended to supplement it alone. If you really lack vitamin C, you must take the medicine reasonably and safely according to your doctor's advice.
What are the main sources of vitamin C and what foods can be eaten to supplement the vitamin C needed by the human body?
Fresh vegetables and fruits are the main sources of vitamin C, and the content of jujube, jujube and other fruits is high. Fruits with high vitamin C content can refer to our list of vitamin C in fruits. Vegetables with more vitamin C are: pepper, chrysanthemum, bitter gourd, cabbage, beans, spinach, potatoes, leeks and other foods. Under normal circumstances, the human body can meet the needs of vitamin C as long as it regularly ingests rich fresh fruits and vegetables and cooks them properly.
Without need to supplement it separately. Among other foods, exotic foods contain a certain amount of vitamin C. In common meat foods, animals' livers and kidneys also contain a small amount of vitamin C. Eggs and milk foods contain less vitamin C, and cereals and beans contain little vitamin C. ..
Fruits and vegetables rich in vitamin C 3 We usually think of eating vegetables and fruits to supplement vitamin C. Most people's answers may be tomatoes and oranges. The vitamin C content in tomatoes per100g is 65,438+04mg, and that in oranges per100g is 28mg, which is not high.
On the contrary, in some vegetables and fruits that we don't like to eat, the content of vitamin C is several times or even dozens of times higher than that of tomatoes and oranges.
The first vegetable is persimmon pepper: every100g of persimmon pepper contains vitamin C 130 mg, which is more than 7 times higher than that of tomatoes. Persimmon pepper is thick, crisp, tender and slightly spicy, which can stimulate appetite, help digestion and prevent constipation.
The second vegetable is sweet potato leaves: every100g of sweet potato leaves contains 56 mg of vitamin C. If this is not excellent, then sweet potato leaves also contain 5968 micrograms of carotene, which is about 40% higher than that contained in carrots, which is really hard to obtain.
The third vegetable is bitter gourd, which contains 56 mg of vitamin per100g. Bitter gourd is a food suitable for clearing heat in summer. Eating some regularly also helps diabetics to stabilize their blood sugar.
After introducing three kinds of vegetables with high vitamin C content, let's talk about fruits:
Rosa roxburghii is known as the king of vitamin C in fruits, which contains 2585 mg of vitamin C per100g. It is generally believed that kiwifruit with high vitamin C content is only 62 mg, which is dozens of times different.
Of course, the vitamin C content of kiwifruit is still much higher than that of citrus. There are 2.6 grams of soluble dietary fiber in kiwifruit, which can promote intestinal peristalsis, help to alleviate the glycemic index and reduce blood lipid.
If we think Rosa roxburghii and Kiwi are too expensive, then we will eat a kind of cheap fruit-jujube, which contains 900 mg of vitamin per 100 g, 28 times that of citrus.
In fact, the vitamin C content of most jujubes is relatively high, and jujube ranks first. Later, winter dates and red dates can also be eaten.