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| 10 Types of Vegetables That Contain Vitamin C |
You can consume vegetables that contain vitamin C to meet your daily intake of this nutrient. The human body cannot produce vitamin C so you have to get it through your diet. Eating vegetables that contain vitamin C can maintain and increase immunity, maintain healthy bones and teeth, and help the wound healing process.
Not only that, vitamin C also acts as an antioxidant that can prevent cell damage, help absorb iron, and support the function of various body organs, such as the heart and brain.
Vegetables Containing High Vitamin C
The need for vitamin C in each person is different, depending on age and gender. The recommended daily intake of vitamin C for adult men is 90 milligrams (mg) per day, while for adult women is 75 mg per day.
In order for your daily vitamin C needs to be met, you are encouraged to eat vegetables that contain vitamin C, including:
1. Paprika
Among the three colors of peppers, the highest vitamin C content is in yellow peppers. In one yellow bell pepper there is about 342 mg of vitamin C. Meanwhile, in a cup of red bell pepper contains about 190 mg of vitamin C and in a cup of green bell pepper contains only about 120 mg of vitamin C.
Apart from vitamin C, bell peppers are also a good source of vitamins A, B, E, and K, as well as potassium, folate, manganese, phosphorus, and magnesium.
2. Chili
One green chili contains about 109 mg of vitamin C, while one red chili contains 65 mg of vitamin C. By consuming chili and its processed products, such as chili sauce, you have sufficient daily vitamin C intake.
3. Broccoli
In one bowl of raw broccoli contains about 132 mg of vitamin C. However, after cooking, the vitamin C content in broccoli dwindles to 50 mg. However, broccoli is still a vegetable that contains high vitamin C. In addition to vitamin C, broccoli also contains vitamin K, fiber, folate, potassium, iron, and is low in calories.
4. Cauliflower
One head of cauliflower provides 127 mg of vitamin C. However, if consumed in excess, cauliflower can cause excess gas in the digestive tract. As a result, you will experience flatulence and frequent flatulence.
5. Kale
In 100 grams of raw kale, contained 93 mg of vitamin C. However, after cooking, the levels of vitamin C in kale dropped to about 20 mg. The content of antioxidants and minerals in kale is also reduced when the vegetables are cooked. In order not to lose a lot of nutrients in kale, it is recommended to process this green vegetable by steaming it briefly.
6. Kangkung
The content of vitamin C in kale is not as much as the previous two vegetables. In 100 grams of kale there are only about 35 mg of vitamin C.
7. Spinach
Another green leafy vegetable that contains vitamin C is spinach. There are about 24 mg of vitamin C in 85 grams of spinach. In addition to vitamin C, spinach also contains many other important nutrients, such as vitamins A and K, potassium, and iron.
8. Tomato
One medium-sized raw tomato contains 20 mg of vitamin C. This vitamin C level will drop when the tomatoes are cooked. However, on the other hand, the lycopene content in tomatoes actually increases after these vegetables are cooked.
9. Potato
Known as a source of carbohydrates, potatoes are included in vegetables that contain vitamin C. One medium-sized potato contains 20 mg of vitamin C. So that the number of calories in the body does not increase after eating potatoes, it is recommended that you process potatoes by steaming or baking, not frying.
10. Parsley
Although its main function is as a decoration or a complement to dishes, parsley leaves are one of the vegetables that contain vitamin C. In 8 grams or 2 tablespoons of fresh parsley leaves there are about 10 mg of vitamin C.
That's a row of vegetables that contain vitamin C. You are recommended to meet your daily vitamin C intake to avoid the effects of vitamin C deficiency, such as easy body pain and easy bruising, wounds that are difficult to heal, anemia, and scurvy.
If you find it difficult to meet your daily vitamin C needs through food, you can take vitamin C supplements. However, you should consult your doctor first before taking vitamin C supplements, especially if you have certain medical conditions.
The dose of vitamin C in supplements is usually quite high, which is 500 mg–2,000 mg in one drink. In fact, the maximum daily intake of vitamin C for adults should not exceed 2,000 mg. Meanwhile, for patients with liver or kidney disorders, gout, or a history of kidney stones, the dose should not exceed 1,000 mg a day.
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