What fruits 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. Supplementing vitamin C through diet is the most natural and effective way, and fruits are an important source of vitamin C. This article will take stock of vitamin C-related fruit recommendations in hot topics across the Internet in the past 10 days, and provide detailed structured data to help you make scientific choices.
1. The role and daily requirement of vitamin C
According to the Dietary Guidelines for Chinese Residents, the recommended daily intake of vitamin C for adults is 100 mg, and pregnant and lactating women need to increase it appropriately. Lack of vitamin C may lead to bleeding gums, decreased immunity and other problems, but adequate supplementation can be beneficial to health.
| crowd | Daily vitamin C requirement (mg) |
|---|---|
| adult | 100 |
| pregnant woman | 130 |
| lactating women | 150 |
2. Ranking of fruits rich in vitamin C
The following are the fruits with higher vitamin C content that have been hotly discussed on the Internet in the past 10 days and their specific data:
| Fruit name | Vitamin C content per 100 grams (mg) | Popular index (last 10 days) |
|---|---|---|
| prickly pear | 2585 | ★★★ |
| jujube | 900 | ★★ |
| Dongzao | 243 | ★★★★ |
| kiwi | 62 | ★★★★★ |
| strawberry | 47 | ★★★★ |
| orange | 33 | ★★★★★ |
| Lemon | 22 | ★★★ |
3. Analysis of vitamin C supplementation of popular fruits
1. Prickly pear: The vitamin C content is extremely high, but it has a sour taste and is not easily available. The heat is medium. Suitable for making juice or dried fruit.
2. Winter jujube: Recently it has become popular due to the market season. It has a sweet and crisp taste and the vitamin C content is more than 7 times that of oranges. It is recommended to eat 5-6 pieces a day.
3. Kiwi fruit: It has been on the hot search list for a long time. It is sweet and sour and rich in dietary fiber. One serving a day can meet half of the vitamin C needs.
4. Orange: A classic choice. Although the vitamin C content is not the highest, it has become the first choice for the public because of its affordable price and convenient consumption.
4. Suggestions on eating vitamin C fruits
1.Diverse intake: Different fruits have their own advantages in nutritional content, so it is recommended to take them in turns.
2.Avoid high temperature processing: Vitamin C is sensitive to heat and will be lost when juicing or cooking. Try to eat it raw.
3.Pay attention to eating time: Eating sour fruits (such as lemons) on an empty stomach may irritate the gastrointestinal tract, so it is recommended to eat them after a meal.
5. Association of hot topics across the entire network
In the past 10 days, the search volume for keywords such as "vitamin C whitening" and "immunity fruits" has increased by 30%. Among them, winter dates and kiwi fruit have become the focus due to recommendations by social platform bloggers. In addition, experts remindVitamin C is not always better, overdose may cause diarrhea or stones, so the intake needs to be controlled reasonably.
By scientifically choosing fruits, you can easily meet your daily vitamin C needs while enjoying delicious food and health!
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