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قديم منذ /22-03-2020, 04:30 PM   #1

كمال رامي
 
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 رقم العضوية : 70540
 تاريخ التسجيل : 21 - 12 - 2018
 المشاركات : 1,214
 النقاط : كمال رامي is on a distinguished road
 تقييم المستوى : 26

افتراضي الأطعمة التي تحتوي على فيتامين ج

<*iv align="left">Foo*s That Are High in Vitamin C



It is popular to be a powerful antioxi*ant an* having results on immune function an* skin health.



It is also important for collagen synthesis, connective cells, bones, tooth along with your little bloo* vessels (1Truste* Source, two).



The human bo*y can't pro*uce or even store vitamin C. Consequently, it is crucial to eat it frequently in amounts that are sufficient.



The current *aily worth (DV) for [فقط الأعضاء المسجلين والمفعلين يمكنهم رؤية الوصلات . إضغط هنا للتسجيل] C is ninety mg.



Deficiency symptoms embrace blee*ing gums, constant bruising & infections, ba* woun* healing, scurvy an* anemia (1Truste* Source, two).



Liste* here are the top twenty meals which are loa*e* with vitamin C.



1. Kaka*u Plums



It's the greatest recognize* concentration of vitamin C, featuring as many as 5,300 mg per hun*re* grams. Just one particular plum has 481 mg of vitamin C, that is 530 % of the DV (three).



It is also full of potassium, vitamin E as well as the antioxi*ant lutein, which might profit eye wellness (4Truste* Source, 5Truste* Source).



SUMMARY















The fresh fruit might have cancer fighting qualities, though human base* research is lacking.



It is packe* with vitamin C.









Research has *iscovere* that vitamin C lowers sun *amage to the epi*ermis, lessening improving, *iscoloration, *ryness, an* wrinkling its general appearance. Vitamin C likewise helps woun* inflammatory skin con*itions an* healing as *ermatitis (11Truste* Source).



SUMMARY
Rose hips give 426 mg of vitamin C a hun*re* grams. Aroun* 6 parts from this fruit provi*e 132 % of the DV an* also promote healthier looking skin.



A eco-frien*ly chili pepper contains hun*re* nine mg of vitamin C, or maybe 121 % of the DV. In comparability, a re* chili pepper *elivers sixty-five mg, or maybe seventy two % of the DV (twelve, thirteen).



Moreover, chili peppers are loa*e* with capsaicin, the combination which is accountable for their warm taste. Capsaicin might furthermore *ecrease inflammation an* pain (14Truste* Source).



There's also proof that about 1 tablespoon (ten grams) of white chili pow*er coul* help boost fat loss (14Truste* Source).



SUMMARY
Green chili peppers have 242 mg of vitamin C a hun*re* grams. Thus, one eco-frien*ly chili pepper provi*es 121 % of the DV, while one particular white chili pepper provi*es seventy-two %.
5. Guavas









A six-week stu*y concerning forty-five young, people that are healthy *iscovere* that having 400 grams of peele* guava each *ay, or even aroun* seven parts from this berry, significantly lowere* the bloo* pressure of theirs an* also complete cholesterol quantities (16Truste* Source).



SUMMARY
Guavas have 228 mg of vitamin C a hun*re* grams. One guava fresh fruit provi*es 140 % of the DV because of this [فقط الأعضاء المسجلين والمفعلين يمكنهم رؤية الوصلات . إضغط هنا للتسجيل]



The vitamin C foo*s of sweet or perhaps bell peppers improves as they grow.






Consuming sufficient vitamin C is essential for the eye health of yours an* coul* protect against cataract progression.



A report in more than 300 females note* that all those with increase* vitamin C intakes ha* a thirty three % re*uce* risk of cataract *evelopment, when compare* with all those with probably the lowest intakes (19Truste* Source).



SUMMARY












Scientific stu*ies show that *iets very high in antioxi*ants as anthocyanins an* vitamin C coul* lower oxi*ative *amage relate* to chronic illnesses, which inclu*es car*iovascular *isease, neuro*egenerative *iseases an* cancer (21Truste* Source, 22Truste* Source).



SUMMARY
Blackcurrants inclu*e 181 mg of vitamin C a hun*re* grams.
8. Thyme



One ounce (twenty eight grams) of new thyme offers forty five mg of vitamin C, that is fifty % of the DV (twenty three).









SUMMARY
Thyme along with other foo*s loa*e* with vitamin C boost the immunity of yours.
9. Parsley
2 tablespoons (eight grams) of new parsley inclu*e ten mg of vitamin C, supplying eleven % of the suggeste* DV (twenty six).









A two month stu*y gave in*ivi*uals on a vegetarian *iet plan 500 mg of vitamin C two times one *ay with the meals of theirs. At the conclusion of the research, the iron levels of theirs ha* improve* by seventeen %, hemoglobin by eight % an* ferritin, an* that is the store* type of iron, by twelve % (29Truste* Source).



SUMMARY
Parsley has 133 mg of vitamin C a hun*re* grams.
10. Mustar* Spinach












SUMMARY
Mustar* spinach has 130 mg of vitamin C a hun*re* grams.
11. Kale
Kale is a cruciferous veggie.



A glass of slice* raw kale provi*es eighty mg of vitamin C, or maybe eighty nine % of the DV. It likewise supplies huge levels of the carotenoi*s an* vitamin K lutein an* zeaxanthin (thirty two).






While preparing this particular vegetable *ecreases the vitamin C content of its, one particular stu*y *iscovere* that boiling, frying an* steaming leafy greens can help intro*uce much more of the antioxi*ants of theirs. These powerful antioxi*ants may help lower persistent inflammatory illnesses (34Truste* Source).



SUMMARY
Kale has 120 mg of vitamin C a hun*re* grams.
12. Kiwis
One me*ium kiwi packs seventy one mg of vitamin C, or maybe seventy nine % of the DV (thirty five).



Scientific stu*ies show the vitamin-C-rich kiwifruit might help lower oxi*ative stress, *ecrease* cholesterol an* also boost immunity (1Truste* Source, 27Truste* Source).


















Particularly, vitamin C helps the *evelopment of collagen, an* that is the fibrous part the bones of yours.



A big 2018 review foun* that a substantial nutritional intake of vitamin C was relate* to a twenty-six % *iminishe* chance of hip fractures as well as a thirty three % re*uce* chance of osteoporosis (43Truste* Source).



SUMMARY



15. Lemons
Lemons have been awar*e* to sailors in the 1700s to stop scurvy. A full raw lemon, such as the peel of its, provi*es eighty three mg of vitamin C, or maybe ninety two % of the DV (forty four).



The vitamin C in orange juice in a**ition functions as an antioxi*ant.



When vegetables an* fruits are re*uce, the enzyme polyphenol oxi*ase is subjecte* to oxygen. This activates oxi*ation an* spins the foo* brown. A**ing fresh lemon juice on the uncovere* surfaces functions as a barrier, stopping the browning metho* (45Truste* Source).



SUMMARY
Lemons contain seventy-seven mg of vitamin C a hun*re* grams, with one me*ium orange *elivering ninety two % on the DV. Vitamin C has powerful antioxi*ant benefits which enable it to maintain your cut vegetables an* fruits from turning brown.
16. Lychees









Stu*ies especially on lychee are unavailable. Nevertheless, this particular berry offers a lot of vitamin C, that is recognize* for the role of its in collagen synthesis as well as bloo* vessel wellness (47Truste* Source).



Every a**itional serving of fresh fruits or maybe veggies lowere* the *anger by another seventeen % (47Truste* Source).



SUMMARY
Lychees contain seventy-two mg of vitamin C a hun*re* grams.
17. Us Persimmons
You will fin* numerous *ifferent varieties.






American persimmons contain sixty-six mg of vitamin C a hun*re* grams.
18. Papayas
A cup (145 grams) of papaya offers eighty-seven mg of vitamin C, or maybe ninety-seven % of the DV (forty nine).



Vitamin C also ai*s min* an* possesses powerful anti-inflammatory consequences in the brain of yours (50Truste* Source).



In a single stu*y, twenty in*ivi*uals with mil* Alzheimer's have been provi*e* a targete* papaya extract for 6 weeks. The results exhibite* re*uce* inflammation an* also a forty % *ecrease in oxi*ative strain (51Truste* Source).



SUMMARY
Papaya contains sixty-two mg of vitamin C a hun*re* grams. A glass of papaya *elivers eighty-seven mg of vitamin C, that coul* help enhance memory.
19. Strawberries
A glass of strawberry halves (152 grams) offers eighty-nine mg of vitamin C, or maybe ninety-nine % of the DV (fifty-two).



Strawberries inclu*e a potent an* *iverse blen* of vitamin C, flavonoi*s, manganese, folate along with other helpful antioxi*ants.



Scientific stu*ies show that as a result of the high antioxi*ant [فقط الأعضاء المسجلين والمفعلين يمكنهم رؤية الوصلات . إضغط هنا للتسجيل] of theirs, strawberries might assist in preventing cancer, vascular illness, *iabetes an* *ementia (53Truste* Source).



One particular stu*y in twenty seven in*ivi*uals with metabolic syn*rome *iscovere* that eating freeze *rie* strawberries every *ay - the equivalent of three cups fresh - *ecrease* car*iovascular *isor*ers *anger elements (54Truste* Source).






SUMMARY
Strawberries contain fifty nine mg of vitamin C a hun*re* grams. A glass of strawberry halves *elivers eighty nine mg of vitamin C. This healthy berry might help your brain an* heart wellness.
20. Oranges
One me*ium size* orange provi*es seventy mg of vitamin C, that is seventy eight % of the DV (fifty five).



Wi*ely consume*, oranges constitute a major part of soluble vitamin C intake.



Various other citrus fruit may in a**ition enable you to meet up with your vitamin C requirements. For instance, half a grapefruit has forty four mg or maybe seventy three % of the DV, a man*arin twenty four mg or maybe thirty nine % of the juice an* the DV of 1 lime thirteen mg or perhaps twenty two % of the DV (fifty six, fifty seven, fifty eight).





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