According to scientific studies, vitamin C supplements can help people with the flu shorten the duration of the illness and reduce the severity of the illness.
However, one medium orange has only about 69.7 mg of vitamin C, much less than many other common fruits and vegetables.
To get more vitamin C and enrich your diet, try these 11 vegetables and fruits.
1. Chili
Half a cup of chopped or ground chili peppers can provide 107.8 mg of vitamin C, more than one medium orange.
In addition, researchers from the University of Buffalo, USA, have found that capsaicin, the compound that gives chili peppers their hot and spicy taste, can help relieve muscle and joint pain.
2. Red and Green Bell Peppers
One cup of diced red bell peppers can contain 190 mg of vitamin C, almost three times the amount of vitamin C in a medium-sized orange. Red bell peppers are also a rich source of vitamin A, which is good for the eyes.
Although green bell peppers have less vitamin C than red bell peppers, one cup of green bell peppers still contains up to 120 mg of vitamin C, which is 200% of the recommended daily amount. In addition, green bell peppers are an excellent source of fiber. Therefore, bell peppers are said to have so many uses for health.
3. Kale
One cup of kale can provide up to 80.4 mg of vitamin C for the body. This vegetable can also provide a significant amount of minerals and fatty acids. In particular, kale can provide 2 times the daily recommended amount of vitamin A and 7 times the recommended daily amount of vitamin K. Read more about the benefits of kale here.
4. Cauliflower
This vegetable can provide up to 132 mg of vitamin C along with a lot of fiber in one serving. In particular, it has only 30 calories in one serving. Plus, research has shown that broccoli may have ingredients that help prevent cancer.
5. Papaya
Research has shown that papaya can help clear and brighten skin and promote bone health. One cup of papaya can contain up to 88.3 mg of vitamin C.
6. Strawberries
One cup of strawberries can contain up to 84.7 mg of vitamin C along with lots of folate and other compounds that have been shown to be good for the heart. In addition, strawberries also help you whiten your teeth naturally.
7. Cauliflower
Whether cooked by baking, steaming or mashing, one small cauliflower can provide you with 127.7 mg of vitamin C along with 5g of fiber and 5g of protein.
8. Brussels sprouts (tiny cabbage)
These tiny cabbages are not only rich in cancer-fighting phytonutrients, but also have 74.8 mg of vitamin C. If you find the taste of Brussels sprouts a bit bitter, you can roast it before eating to reduce the acidity. bitter. Please refer to the Uses of Brussels Wealth here.
9. Pineapple (fragrant fruit)
In addition to 78.9 mg of vitamin C, pineapple also contains bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also acts as a natural anti-inflammatory that can help you feel more refreshed after an intense workout.
10. Kiwi
One serving of kiwi (about 2) contains 137.2 mg of vitamin C. This fruit is also rich in minerals such as potassium and copper.
11. Mango
This familiar fruit can provide up to 122.3 mg of vitamin C. In addition, mango is also a rich source of vitamin A. Vitamin A and vitamin C both play an important role in strengthening the immune system and good for the eyes.
(Source: Health.com)
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