What to eat to supplement vitamin C

What to eat to supplement vitamin C

Vitamin C is one of the essential nutrients for the human body. It has many functions such as antioxidant, immunity enhancement, and promotion of collagen synthesis. A lack of vitamin C may lead to bleeding gums, dry skin, decreased immunity and other problems. So, how to supplement vitamin C through diet? This article will introduce you to foods rich in vitamin C, and attach structured data to help you take them scientifically.

1. Fruits rich in vitamin C

Fruits are an important source of vitamin C, especially the following fruits, which are particularly rich in content:

Prickly pear and wild jujube have extremely high vitamin C content, but kiwi, strawberry, orange, etc. that are more common in daily life are also good choices.

2. Vegetables rich in vitamin C

In addition to fruits, many vegetables are also rich in vitamin C, especially green leafy vegetables and cruciferous vegetables:

Colorful peppers and broccoli have high vitamin C content. It is recommended to stir-fry or cool them during cooking to reduce nutrient loss.

3. Other foods rich in vitamin C

In addition to fruits and vegetables, certain animal foods and condiments also contain certain amounts of vitamin C:

Although the vitamin C content of these foods is not as high as that of fruits and vegetables, they can be used as supplementary sources.

4. How to scientifically supplement vitamin C?

1.diverse diet: Don’t just rely on one kind of food, but use a variety of fruits and vegetables rich in vitamin C.

2.Reduce cooking losses: Vitamin C is easily destroyed by heat, so it is recommended to eat it raw or cook it for a short time.

3.avoid overdose: The recommended daily intake for adults is 100 mg. Excessive intake may cause diarrhea.

5. Recent hot topics: Vitamin C and immunity

Recently, with the arrival of the flu season, the immune-boosting effect of vitamin C has once again become a hot topic. Research shows that appropriate vitamin C supplementation can shorten the course of colds, but it cannot completely prevent colds. Therefore, a balanced diet is key.

In summary, the best way to supplement vitamin C is through natural food intake, especially fresh fruits and vegetables. A reasonable diet can make your body healthier!