Vitamin C supplementation: Oranges are not the only option.

When it comes to vitamin C, many people immediately think of oranges or other citrus fruits. However, according to nutrition experts, there are many other fruits and vegetables that contain abundant amounts of vitamin C, even far exceeding that of oranges.

Diversifying your food sources not only helps meet your daily vitamin C needs but also offers numerous benefits for digestive, immune, and cardiovascular health. - Photo: AI

Vitamin C is an essential nutrient involved in collagen production, supports immunity, protects cells from the effects of free radicals, and helps the body absorb iron more effectively. Since the body cannot synthesize vitamin C on its own, humans need to supplement it regularly through their diet.

According to nutritionist and founder of MPM Nutrition, Marissa Karp, adult women should consume approximately 75mg of vitamin C daily, while men's needs are around 90mg.

The good news is that with just a few servings of vitamin C-rich foods, most people can meet their needs without necessarily needing supplements.

Many fruits contain more vitamin C than you might think.

Kiwi is one of the best sources of vitamin C. Just one kiwi provides over 60mg of vitamin C, equivalent to more than half of an adult's daily requirement. In addition, kiwi is rich in soluble fiber, which is beneficial for the digestive system and helps prevent constipation.

Strawberries are also a nutritious choice. One cup of strawberries can provide about 90mg of vitamin C, enough to meet the recommended daily intake for women and nearly reaching the recommended level for men. This fruit also contains many antioxidants that are beneficial for cardiovascular health and skin.

Among tropical fruits, papaya and pineapple are both notable sources of vitamin C. One cup of diced papaya contains over 90mg of vitamin C, while one cup of pineapple provides approximately 78mg. Both fruits are rich in natural enzymes and plant compounds beneficial for digestion.

Guava is even more remarkable as a single fruit can contain up to 130mg of vitamin C, far exceeding the daily requirement of most adults. It is also a fruit rich in fiber and antioxidants.

Even lemons, commonly used as a spice or beverage ingredient, contribute significantly to vitamin C intake. One lemon provides approximately 30mg of vitamin C, while also enhancing the flavor of dishes without adding a substantial amount of calories.

Bell peppers are very rich in vitamin C - Illustration image

Not only fruits, but some vegetables are also "sources of vitamin C".

Surprisingly, bell peppers are actually fruits and contain very high levels of vitamin C. According to nutrition experts, orange bell peppers can provide up to 237mg of vitamin C per cup, many times more than oranges.

Yellow bell peppers come in second with about 180mg per cup, while red and green peppers are also excellent sources of vitamin C.

To preserve vitamin C, experts recommend eating bell peppers raw or cooking them at low temperatures, as vitamin C is quite sensitive to heat and can be lost during prolonged cooking.

Tomatoes also feature on the list of foods rich in vitamin C. A medium-sized tomato contains about 20mg of vitamin C, and also provides lycopene, an antioxidant compound that has been extensively studied for its benefits to cardiovascular health and cancer risk.

Experts suggest that the best way to supplement vitamin C is to build a diverse diet with a wide variety of fruits and vegetables. This not only helps meet vitamin C needs but also provides many other beneficial vitamins, minerals, fiber, and plant compounds.

Instead of focusing solely on oranges or orange juice, rotating kiwi, strawberries, guava, papaya, pineapple, bell peppers, and tomatoes in your daily diet can help your body receive a richer and more balanced source of vitamin C.

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Source: https://tuoitre.vn/bo-sung-vitamin-c-cam-khong-phai-lua-chon-duy-nhat-20260525122139106.htm