When it comes to fruits rich in vitamin C, many people often think of oranges or lemons. According to data from the USDA, oranges contain 53.2 mg of vitamin C per 100g, while lemons contain about 29.1 mg of vitamin C per 100g. However, there are actually many other fruits that are even richer in vitamin C than oranges and lemons, offering numerous health benefits, especially in terms of boosting the immune system and preventing diseases.
Kiwi (92.7mg of vitamin C per 100g)
Based on information from the USDA, yellow kiwis have twice as much vitamin C as green kiwis. So if you want to increase your vitamin C intake, yellow kiwis would be a suitable choice. Vitamin C is an effective antioxidant that helps protect cells from oxidative damage, improves immune function, and promotes collagen production, supporting healthy skin.
In addition, kiwis also provide potassium, copper, vitamin K, folate, and vitamin E, essential nutrients for maintaining a healthy immune system. Kiwis are low in calories and high in fiber, which supports a healthy digestive system. Scientific studies have also shown that consuming kiwis can reduce the risk of cardiovascular diseases, high blood pressure, high cholesterol, and prevent plaque buildup in arteries.
Bell peppers (80-184mg of vitamin C per 100g)
Yellow bell peppers are considered to have the highest vitamin C content, reaching 184mg, followed by orange and red bell peppers with vitamin C levels ranging from 142 to 158 mg, and green bell peppers with about 80mg. Thanks to its abundant vitamin C content, bell peppers effectively support the immune system, accelerate collagen production, and promote wound healing.
Bell peppers are not only rich in vitamin C but also a good source of vitamin A, which improves vision, and fiber, which enhances digestive health and reduces cholesterol levels. With their antioxidant properties, bell peppers also have the potential to protect against heart diseases, certain cancers, reduce inflammation, diabetes, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Guava (228.3mg of vitamin C per 100g)
Guava is known as one of the fruits with the highest vitamin C content. According to the USDA, consuming the skin of guava can help optimize the absorption of vitamin C. Guava is beneficial for weight control due to its low calorie and high fiber content. It also supports digestion and prevents constipation. Research has shown that guava can help reduce glucose levels and improve cardiovascular health by lowering overall cholesterol and increasing HDL cholesterol, also known as “good cholesterol.”
Guava is also beneficial for skincare as it contains antioxidants that slow down the aging process and prevent wrinkles. Additionally, guava leaf tea is highly regarded as a beverage that helps control blood sugar, reduce cholesterol, and aid in weight loss.
Papaya (61mg/100g)
Papaya is a fruit that offers numerous health benefits, mostly due to its high vitamin C content. It not only strengthens the immune system but also has the potential to prevent cancer. Studies have shown that consuming papaya, with its abundance of lycopene and vitamin C, can help prevent heart diseases, reduce cholesterol, and lower the risk of high blood pressure and stroke.
Papaya also contributes to reducing blood sugar levels, protects the eyes, and prevents eye-related diseases such as age-related macular degeneration due to its antioxidants, vitamin C, and E. Papaya also enhances digestion, reduces bloating and constipation. The fiber in papaya stimulates healthy bowel movements, reducing the risk of colorectal cancer.
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