Top 5 cheap fruits richest in vitamin C

Nutritionists recommend supplementing vitamin C with fruit every day to help increase resistance and fight disease.

Recently, I feel my hands are dry and my hair is falling out. The doctor advised that it is due to lack of vitamin C and that I need to supplement it with fruits and green vegetables. Can you please advise me which fruits are richest in vitamin C? (Nguyen Thi Trang - Hanoi).

Dr. Nguyen Trong Hung - Head of Adult Nutrition Consulting Department, National Institute of Nutrition (Hanoi) advises:

Vitamin C is the most important substance for human health, preventing aging, enhancing the body's resistance to help prevent disease.

Vitamin C is water-soluble and does not store excess in the body. Supplementing this vitamin can be done by eating fruits and vegetables.

Group of fruits rich in vitamin C, very cheap and easy to buy at the market:

First, bell peppers

Bell peppers are a healthy fruit, rich in vitamins C, A, K1, E, folate and potassium and very low in calories. The vitamin C content of bell peppers is 20 times higher than apples, equal to kiwi, 100g has 100-200mg of vitamin C. Therefore, this fruit becomes one of the most essential sources of nutrients in the diet.

Eating bell peppers every day helps you increase the ability to absorb iron from the intestines, brightens your eyes thanks to the vitamin A content and the carotenoids lutein and zeaxanthin found in relatively high quantities. This food is good for people with cataracts and macular degeneration.

Bell peppers top the list of fruits that are good for heart disease, coronary artery disease, and diabetes control thanks to their rich flavonoid content. You can eat 1-2 bell peppers daily. Eat them raw or use them to cook dishes depending on your preference.

Top 5 loại quả giá rẻ giàu vitamin C nhất - Ảnh 1. — Bell peppers are the top fruit in vitamin C. Photo: PT

Second, guava

This fruit is at the top of the list of vitamin C. It is found that guava has higher vitamin C than oranges. 100g of guava contains about 62mg of vitamin C. This fruit is also rich in vitamin A, potassium, manganese, copper, saturated fat, fiber, which is good for people with diabetes, cardiovascular disease, dyslipidemia and other diseases.

Eating 1-2 guavas a day helps the body fight against cell oxidizing agents, preventing chronic diseases such as cancer, cardiovascular disease, and metabolism.

Third, star fruit

Star fruit is a fruit that is quite commonly used by people. 100g of star fruit contains 30-40mg of vitamin C, providing you with more than 50% of your daily vitamin C needs.

Star fruit also contains fiber, protein, vitamin B5, folate, copper, potassium, magnesium. Star fruit also contains healthy plant compounds such as quercetin, gallic acid and epicatechin which help fight cell oxidation and provide various health benefits.

When using star fruit, you should choose overripe yellow ones, wash them and do not eat them when hungry. In addition, star fruit can be combined in dishes such as salads, braised fish, soups, etc.

Wednesday, lemon

Lemons are familiar to every family and are famous for their high vitamin C content. On average, each lemon provides about 77mg of vitamin C, enough to meet the body's daily needs. Lemons are also a fruit that supports weight loss, is good for digestion, reduces stress, and fights the risk of infections.

In addition to vitamin C, lemons also contain a large amount of Pyridoxine (B6) which helps the body metabolize protein and carbohydrates. The folate and thiamine in lemons are good for the heart and metabolism.

Flavonoids in lemons help protect blood vessel walls, reduce bad cholesterol levels, improve blood circulation, reduce inflammation, and reduce the risk of cardiovascular disease. You can drink fresh lemon juice or use lemons for cooking.

Thursday, pineapple

This is a cheap fruit and rich in vitamin C, 100g of pineapple contains 24mg. Pineapple also contains B vitamins such as folate, thiamine, pyridoxine, riboflavin and minerals such as potassium, calcium, phosphorus, manganese. Supplementing 100-200g of pineapple every day helps improve immunity, maintain metabolism, anti-oxidation, reduce stress, anxiety, stress. Pineapple is rich in fiber to help prevent constipation, promote intestinal motility.

Pineapple helps you lose weight because it is low in calories and rich in fiber, making you feel full for a long time and suppressing your appetite.

Vitamin C content table of some fruits for your reference: