Vitamin C become one of the important nutrients for health because of its various benefits, ranging from increasing endurance, helping iron absorption, to producing collagen. To get these various benefits, you can eat a variety of fruits that contain vitamin C below.
You may have heard the advice very often to eat oranges so that your vitamin C needs are fulfilled. It is true that oranges are rich in vitamin C, but actually, fruits that contain large amounts of vitamin C are not just citrus fruits. There are various kinds of fruit that also contain high amounts of vitamin C.
Dosage of Vitamin C that Needs to be Consumed Every Day
Everyone's vitamin C needs are not the same, depending on their age, gender, and health conditions. The following is the recommended daily intake of vitamin C, by age and gender:
- Age 0-9 years: 40-50 mg/day.
- Adolescent boys aged 10-15 years: 50-75 mg/day.
- Men 16 years and over: 90 mg/day.
- Adolescent girls aged 10-15 years: 50-60 mg/day.
- Women 16 years and over: 75 mg/day.
- Pregnant women: 85 mg/day.
- Breastfeeding mothers: 120 mg/day.
As has been said above, a person's vitamin C needs are also determined by his health condition. Therefore, it would be better if you consult a doctor to find out the exact amount of vitamin C intake that should be consumed, according to your health condition.
Kinds of Fruits Containing Vitamin C
In addition to oranges, the following are some types of fruit rich in vitamin C that you can consume to meet your daily nutritional needs:
1. Guava
Guava is one of the fruits with the highest levels of vitamin C compared to other fruits. On average, one guava contains 125 mg of vitamin C, more than the daily requirement of adults which is only about 70-90 mg/day. Not only vitamin C, guava fruit is also rich in the antioxidant lycopene and fiber which is good for health. This fruit is also called good consumed to help prevent dengue fever.
2. Kiwi
With a refreshing taste, one kiwi fruit can contain about 60 to 75 mg of vitamin C. This fruit is also suitable as a diet menu, because it has low calories but is high in potassium and fiber.
3. Papaya
You can meet the needs of vitamin C just by eating half a papaya which on average contains about 90 - 100 mg of vitamin C. Uniquely, vitamin C in papaya is believed to improve your memory ability. This is presumably because papaya contains antioxidants and anti-inflammatory which can help prevent brain damage.
4. Pineapple
Do you like to eat pineapple? If so, you're in luck. The reason is, the fruit that has a refreshing sour taste contains about 75 mg of vitamin C in each cup. In fact, pineapple is also enriched with fiber, folate, potassium, and magnesium which are beneficial for bone and heart health.
5. Strawberries
One fruit that also contains high vitamin C is strawberries. In a cup of strawberries, or the equivalent of 150 grams of strawberries, contains 90 mg of vitamin C. Not only that, strawberries are also enriched with flavonoids which are believed to improve mood and improve memory.
6. Mango
This fruit, which is very easy to get or maybe in your yard, is actually high in vitamin C. You only need to eat one mango to get 75 mg of vitamin C. Not only that, this fruit with a sweet or sour taste also contains proven vitamin A. scientifically potent boost the immune system and eye health.
7. Cantaloupe
In a bowl of sliced cantaloupe, there are about 65 mg of vitamin C. In addition to vitamin C, cantaloupe which has a sweet and fresh taste contains a lot of water, so it is good for preventing dehydration. This fruit also contains fiber, folate and beta carotene which are good for digestive tract health.
8. Lychees
This small fruit and has a sweet taste can also be your choice to meet your daily vitamin C needs. About 7 mg of vitamin C contained in one lychee fruit. Not only that, lychee is also a fruit that is rich in omega-3 and omega-6 which are beneficial for the health of blood vessels, brain, and heart.
9. Soursop
In 100 grams of soursop fruit contains about 30 mg of vitamin C. Besides being rich in vitamin C, soursop also contains a variety of other nutrients, such as protein, carbohydrates, and so on.niacin which is believed to reduce the risk of cancer and prevent the buildup of cholesterol.
In consuming the fruits above, as much as possible avoid processing them into juice. The reason is, the refining process is believed to be able to eliminate some of the important nutrients in the fruit you consume.
In addition to fruit, you can also get vitamin C from vegetables, such as broccoli, potatoes, and cabbage. To choose the most appropriate type of food to consume so that nutritional balance is maintained, consult further with a nutritionist.
