Foods rich in vitamin C should be supplemented daily to increase resistance.

Adding more fruits and vegetables containing vitamin C to your diet helps improve your body's resistance - Illustration photo

According to Dr. Nguyen Thuy Ngan - Institute for Research and Development of Traditional Medicine of Vietnam, vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and plays a role in maintaining the body's connective tissues.

Vitamin C may also help protect the heart, repair and restore tissues, and enhance the absorption of other nutrients in the body.

Foods containing vitamin C have long been recognized for their powerful health-promoting properties. In fact, these nutritious fruits and vegetables are often considered a mainstay in the field of “natural medicine.”

Vitamin C deficiency can be devastating, causing symptoms such as easy bruising, bleeding gums, fatigue, and reduced immunity.

Since our bodies do not store or synthesize vitamin C, it is extremely important to include plenty of fruits and vegetables containing vitamin C in our daily diet.

Benefits of vitamin C include increased immune function and a reduced risk of diseases such as gout and cardiovascular disease.

Dr. Ngan suggests some of the top vitamin C foods we should add to our diets. Many of these foods are low in calories but packed with nutrients beyond vitamin C:

- Guava

Guava is a fruit that is high in antioxidants, in addition to vitamin C, guava also provides a healthy amount of vitamin A, several minerals and B vitamins. It is therefore great for the immune system and guava has been shown to benefit blood pressure, digestion, blood sugar, heart health, fertility and more.

- Black grapes

Black grapes are rich in vitamin C. They also provide a good amount of manganese, iron, potassium and other micronutrients like anthocyanins.

- Red pepper

Red peppers are rich in essential nutrients, including vitamin C, and like other spicy foods, they can support heart health, metabolism, digestion, healthy immune function…

- Kiwi

Kiwis are rich in antioxidants, including vitamin C, along with vitamins K and E, potassium, copper, and folate. They benefit skin, respiratory, eye, gut, heart, bone, and immune health. They may also help you sleep better.

- Kale

As a true superfood, the health benefits of kale stem from its supply of many important micronutrients.

In addition to vitamin C, it is particularly high in vitamin K. That is why it is so valuable for bone health, along with its ability to detoxify, boost immunity, and promote healthy growth.

- Green bell pepper

Green bell peppers are a great source of vitamin C, which is great for disease prevention and weight maintenance. They also provide B vitamins, vitamin A, and vitamin K.

Bell peppers may support eye health, mental health, skin, immunity, and healthy pregnancy.

- Lemon

Citrus fruits are among the richest sources of vitamin C, including lemons. Historically, lemons have been used to treat and prevent scurvy due to their vitamin C content, and they also boost the health of the immune system, heart, kidneys, and skin.

Strawberries are rich in vitamin C

- Strawberry

Rich in antioxidants and nutrients, strawberries not only contain vitamin C but also provide a good amount of manganese, B vitamins, iron, potassium, vitamin K and more.

- Papaya

Rich in vitamin C, vitamin A, vitamin E, and vitamin K, papaya is beneficial for digestion, heart health, and more. It's also a great food for asthma sufferers and has been shown to have antiviral properties.

- Orange

As a top vitamin C food, orange nutrition can provide a wide range of health benefits. Oranges also provide folate, thiamine, potassium, vitamin A, calcium, vitamin B6, pantothenic acid, fiber, and magnesium.

- Parsley

Parsley is one of the popular herbs that is loaded with vitamin C. It is also a digestive aid, provides lots of bioflavonoids, and may help improve kidney health.

- Pineapple

The benefits of pineapple are numerous, thanks in no small part to its high vitamin C content. Pineapple is high in fiber, which can aid digestion, and vitamin C is especially good for the immune system. In addition, research shows that pineapple has potential benefits for fertility, heart health, asthma, mental health, and more.

- Grapefruit

Like oranges, kiwis, lemons and other citrus fruits, grapefruit benefits come from its nutrient content. Rich in vitamins A and C, along with B vitamins, potassium, calcium and magnesium, grapefruit is great for weight control, reducing cellulite, fighting cancer and may even reduce the risk of stroke.

- Durian

Durian is considered by experts to be a very nutritious fruit, especially rich in vitamin C, B vitamins (including thiamine, vitamin B6 and riboflavin), manganese and potassium. Unusually, it is a fruit that contains fat. As a result, it is higher in calories than most fruits.

- Broccoli

As one of the top vegetables with vitamin C, broccoli also provides fiber; vitamins K, A, and B6; folate; manganese; potassium; phosphorus; magnesium; and calcium. Additionally, as a cruciferous vegetable, it is also one of the top known cancer-fighting foods.

- Mango

Mango nutrition is bursting with vitamin C, along with fiber, antioxidants, copper, vitamin A, folate, B6, vitamin E, potassium, and vitamin K. It also provides zeaxanthin, quercetin, astragalin, and beta-carotene.

- Cauliflower

Although slightly lower in vitamin C than broccoli, they both provide many of the same nutrients and have many of the same benefits. Cauliflower is especially known for its high supply of phytonutrients, and these compounds benefit all aspects of health.

- Honeydew melon

This fruit provides all the benefits of vitamin C and also helps us stay hydrated.

Peas

Green peas are high in vitamin C and several other important nutrients. They are rich in protein, fiber, vitamin K, manganese, thiamine, vitamin A, folate, phosphorus, B6, niacin, magnesium, riboflavin, copper, iron, zinc, and potassium.

Source: https://tuoitre.vn/thuc-pham-giau-vitamin-c-nen-bo-sung-hang-ngay-de-tang-de-khang-20241022222332238.htm