Not Inferior to Oranges, These 8 Fruits and Vegetables Have High Vitamin C Content

Kapanlagi.com - What fruit do you usually see as a representation of vitamin C? Yes, oranges indeed have a lot of vitamin C content, so it's no wonder they are always considered a prideful fruit.

Vitamin C itself is a nutrient that the body needs. A deficiency of vitamin C in someone can lead to anemia, bleeding gums, and slow wound healing. To avoid these adverse effects, you can consume fruits and vegetables with high vitamin C content.

Not only oranges, but there are also several fruits and vegetables that have a sufficiently high vitamin C content. By knowing the facts about these fruits and vegetables, you can consider a more varied menu to experience the benefits of vitamin C in them.

1. Guava

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Fruits and vegetables that contain vitamin C are not inferior to oranges, one of which is guava. Guava is a fruit that is easily found in Indonesia. One cup of guava juice contains 377 mg of vitamin C, which is four times the recommended intake of vitamin C for men and five times the recommended intake of vitamin C for women.

Vitamin C is important for maintaining the immune system. People who lack vitamin C are susceptible to infections and diseases. Consuming fruits rich in vitamin C has been proven to reduce the duration of a cold. In addition, guava is also said to have powerful antimicrobial properties that can fight against harmful bacteria and viruses.

2. Yellow Bell Pepper

Many people are unaware that bell peppers have a very high content of vitamin C, especially yellow bell peppers. Yellow bell peppers are most often chosen as a vegetable accompaniment for kebabs, stir-fries, and salads. Its bright yellow color makes salads more vibrant and appetizing, and its taste is not as bitter as green bell peppers.

Yellow bell peppers contain the highest amount of vitamin C among the two other bell peppers, with 341 mg, and a content of vitamin E of 372 IU. You can choose yellow bell peppers when looking for fruits and vegetables with high vitamin C content.

3. Red Bell Pepper

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Just like yellow bell peppers, red bell peppers are also high in vitamin C content. Red bell peppers have a sweeter taste compared to the other two peppers. Besides being used in salads, red bell peppers can also be used to introduce children to fruits and vegetables.

Red bell peppers can be stuffed with minced beef and sprinkled with cheese. Red bell peppers contain 209 mg of vitamin C and 513 IU of vitamin A, which are good for eye health.

4. Papaya

Papaya contains high fiber which is good for digestive health. In addition to fiber, papaya also has a high vitamin C content. About half of a large-sized papaya contains 238 mg of vitamin C.

No wonder Columbus called papaya the 'fruit of the angels'. Doctors recommend this sweet and delicious fruit for relieving constipation. That's why papaya is included in the list of fruits and vegetables with high vitamin C content.

5. Kiwi

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One cup of this exotic fruit contains 167 mg of vitamin C. Not only does kiwi contain vitamin C, but it is also rich in fiber, potassium, magnesium, zinc, folate, and vitamin K.

Kiwi fruit can be classified as a superfood due to its high antioxidant content. The Norwegian Institute of Public Health states that adding one to two types of golden kiwi to a normal diet can reduce oxidative damage in the body caused by excessive free radicals attacking body cells.

The abundance of antioxidants in kiwi fruit is due to its high vitamin C composition. In fact, it can exceed oranges, which are also known for their high vitamin C content. These antioxidants are useful in helping and protecting tissues and systems in the body. Therefore, kiwi should be included in the list of fruits and vegetables that contain high vitamin C.

The role of antioxidant vitamin C in fighting free radicals is also aided by vitamin E. This nutrient is a powerful component in combating free radicals and lowering cholesterol. In addition to the antioxidant properties derived from these two vitamins, kiwi is also rich in polyphenols. These natural compounds perform immunostimulant activities that trigger immune system responses.

6. Mango

One mango contains 122 mg of vitamin C. This refreshing fruit is also rich in fiber and vitamin A and has a delicious taste to consume.

The flesh of the mango contains flavonoid compounds that are very beneficial for health. Flavonoid compounds themselves are divided into five types that indicate a relationship with a decrease in the risk of ischemic heart disease and stroke.

Meanwhile, potassium and vitamin C play a role in maintaining heart health. So it is reasonable if mangoes are included in the list of fruits and vegetables that contain high vitamin C.

7. Pineapple

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Pineapple is one of the fruits that has a high content of vitamin C. Not only rich in vitamin C, this fruit with yellow flesh and sweet-sour taste also has many other benefits.

This fruit is high in minerals such as calcium, potassium, and phosphorus. It is also high in fiber, low in fat and cholesterol. So there's no need to worry about gaining weight from eating this fruit. It contains manganese that helps maintain bone and connective tissue health.

Eating pineapple regularly can also keep your gums healthy. There is a study that shows that pineapple can prevent eye disorders, especially retinal damage. The beta-carotene content can reduce the occurrence of such problems by up to 30 percent.

In pineapple, there is bromelain enzyme that helps maintain smooth digestion. Pineapple is included in the list of fruits and vegetables with high vitamin C because it contains around 80 mg of vitamin C. It can be consumed directly or processed into juice.

8. Strawberries

Who would have thought that strawberries contain vitamin C equivalent to the amount of vitamin C in oranges. Strawberries are also rich in anthocyanins, substances that can burn stored fat in the body. Consuming this fruit is said to reduce the risk of various chronic diseases. No wonder strawberries are included in the list of fruits and vegetables with high vitamin C content.

Strawberries are beneficial for improving heart function and health, lowering blood sugar levels, and helping prevent cancer. Men are advised to consume 90 mg of vitamin C per day, while women should consume 70 mg. Considering the importance of this nutrient for health and immune system, it is recommended to regularly consume fruits that are rich in vitamin C.

So, KLovers, that is the list of fruits and vegetables that have high vitamin C content and can be used as a source of daily nutrition.

(kpl/ans)