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Vitamin C bụ vitamin dị oké mkpa mmiri ga-achọ n ’ụdị nri mmadụ na-eri kwa ụbọchị. Ọ dị mkpa ọ bụghị naanị iji wusie usoro ahụ ike gị ike kamakwa maka ịrụ ọrụ nke ahụ gị [1] . Vitamin bụ antioxidant dị ike ma na-akwalite uto cellular yana ọrụ nke usoro mgbasa ọbara [abụọ] .
Ọ dịkwa mma ijikwa ihe ize ndụ nke kansa, belata ihe ize ndụ nke ọrịa obi, belata usoro ịka nká, nyere aka ịmịkọrọ iron na calcium, na-enyere aka ịkwalite usoro mgbochi gị, yana nwekwara ike inye aka belata ogo nrụgide [3] .
N'adịghị ka nri ndị ọzọ, ahụ anyị enweghị ike ịmịpụta vitamin C. N'ihi ya, nanị isi iyi ya bụ nri anyị na-eri [4] . N'ihi nke a, ụkọ vitamin C bụ ọnọdụ na-adịkarịkarị mma nke nwere ike ibute ntutu isi, mbọ aka, ọnya afọ, chịngọm zara aza, akpọnwụ akpọnwụ, ahụ mgbu, ike ọgwụgwụ, ọrịa obi, mgbanwe ọnọdụ uche, ọrịa na imi ọbara. [5] .
Iji lụso mgbaàmà na mgbaàmà ndị ahụ e kwuru n'elu ụzọ, webata vitamin C zuru ezu n'ihe oriri gị kwa ụbọchị. Isiokwu a ga-elekwasị anya n’ichepụta ụfọdụ mkpụrụ osisi bara ezigbo uru ma nwee ahụike, juputara na vitamin C.
1. Kakadu Plum
A na-akpọkwa plọp billygoat, mkpụrụ osisi a bụ isi iyi kachasị elu nke vitamin C. Kakadu plums nwere vitamin C 100 ugboro karịa oroma. Mkpụrụ osisi ahụ bakwara ọgaranya na potassium na vitamin E [6] [7] .
Mkpụrụ osisi ahụ na-edozi ahụ malitere ịmegharị na ụwa ahụike n'oge ndị na-adịbeghị anya, n'ihi ike ya nwere ike ịkwụsị mmalite nke nrụrụ ụbụrụ, n'ihi ọnụnọ nke antioxidants [8] . Ọ bụ ezie na mkpụrụ osisi adịkarịghị na India, enwere ike ịzụta ya n'ịntanetị.
Vitamin C kwa 100 g = 5,300 mg.
curd na banana maka ntutu isi
Mmetụta dị n'akụkụ : Kakadu plums dị elu ma na oxalates na vitamin C. Ya mere, iri ya n'ọtụtụ buru ibu nwere ike ibute ọrịa akụrụ na ọrịa na-afụ ụfụ.
2. Guava (Amarood)
Dị ka ndị ọkachamara si kwuo, guava bụ otu n'ime ihe ndị kasị baa ọgaranya na-enweta vitamin C. Nanị otu guava nwere ihe karịrị 200 mg nke vitamin C [9] .Usoro ihe omuma abiala ighota ihe nke guava na onodu vitamin C nke mmadu gosiputara na iri nkpuru osisi mgbe nile nwere ike inye aka belata mgbali elu obara na cholesterol zuru oke. [10] .
Vitamin C kwa 100 g = 228.3 mg.
Mmetụta dị n'akụkụ : Onweghi nsogbu ojoo mara site na iri guavas, ma iri oke nri nwere ike bute ikuku na bloating.
3. Kiwi
Ndị ọkachamara na-atụkarị aro ka mkpụrụ osisi a bụrụ ndị na-arịa ụkọ vitamin C. Gụnyere mkpụrụ osisi a na nri gị kwa ụbọchị nwere ike idozi nsogbu a ma mekwaa ka mgbochi gị ma nyere gị aka ịlụso ọrịa ọgụ iri na otu [12] .
Vitamin C kwa 100 g = 92.7 mg.
Mmetụta dị n'akụkụ : Kiwi dịkarịrị mma maka ọtụtụ mmadụ mgbe ejiri ọkụ na-achịkwa ya. Na ụfọdụ ndị, ọ nwere ike ịkpata mmeghachi omume nfụkasị dị ka nsogbu ilo (dysphagia), ọgbụgbọ, na hives.
4. Lychee
N'elu inye nnukwu ego nke vitamin C, iri lychee nwere ike inyere aka melite njikọta nke collagen na arịa arịa ọbara [13] . Ọgaranya na potassium na abụba dị mma, lychee nwekwara omega-3 na omega-6 fatty acids [14] .
Vitamin C kwa 100 g = 71.5 mg.
Mmetụta dị n'akụkụ : YouB eatGH eat iri nri lychee na EMPTY STOMACH ma ọ bụ mgbe ị na-eri nri n'ihi na ọ nwere ike ibute nnukwu ọkwa glucose ọbara dị ala ma duga encephalopathy (ọnọdụ nke nwere ike ịgbanwe ọrụ ụbụrụ, na-akpata nkwarụ, coma na n'ọnọdụ ụfọdụ, ọnwụ.)
5. Jujube (Ber)
N’India, jujube di iche-iche di iri-itolu ndi toro n’udi di iche n’udi akwukwo, nkpuru nkpuru osisi, agba, ekpomeekpo, nma na oge. Otu n'ime isi mmalite kacha mma nke vitamin C, jujube nwere uru dị egwu site na ime ka anụ ahụ dị ọhụrụ, na-enyere aka ịbelata ibu ma belata nrụgide iji bulie ọgụ anyị [iri na ise] .
Vitamin C kwa 100 g = 69 mg.
Mmetụta dị n'akụkụ : A duru ndi di ime ka ha gwa dibia tupu ha eri nkpuru osisi a. Na ụfọdụ ndị, mkpụrụ osisi nwere ike belata ọkwa glucose ọbara.
6. Papaya (Papeeta)
Iri otu iko pọọpọ na-enye vitamin C nke dị 87 mg, na-eme ka mkpụrụ osisi bụrụ ezigbo isi iyi nke vitamin [16] . Pọpọ pọpụs na-enyekwa nnukwu vitamin C, yana vitamin A, folate, fiber, dietary, calcium, potassium na omega-3 fatty acids [17] .
Vitamin C kwa 100 g = 62 mg.
Mmetụta dị n'akụkụ : Pọọpọ nwere ike ịkpata ajọ nfụkasị Jeremaya na ndị chọrọ nlezianya. Womenmụ nwanyị dị ime kwesịrị izere pọọpọ. Ọzọkwa, akwa eriri dị elu nwere ike ibute nsogbu nri.
7. Strawberry
A na-ewere ya dị ka mkpụrụ osisi buru ibu maka idozi ụkọ vitamin C, strawberries dị elu na vitamin C na iko 1 nke strawberries nwere 149 pasent nke ihe achọrọ kwa ụbọchị. Nke ahụ bụ, otu iko nke strawberry halves (152 grams) na-enye 89 mg nke vitamin C [18] . Strawberries bụkwa ezigbo isi iyi nke antioxidants na eriri nri [19] .
Vitamin C kwa 100 g = 58.8 mg.
Mmetụta dị n'akụkụ : Oriri n’uzo buru ibu nwere ike ibute igba obara ma gbatịkwuo igba ogwu na igba obara ufodu ndi nwere nsogbu obara.
8. Oroma (Santara)
Isi iyi nke vitamin C, na-eri oroma bụ otu n'ime ụzọ kachasị mfe iji nweta vitamin achọrọ n'ime ahụ gị. Iji otu oroma buru ibu kwa ụbọchị nwere ike inye nri vitamin C chọrọ [iri abụọ] [iri abụọ na otu] .
Vitamin C kwa 100 g = 53.2 mg.
Mmetụta dị n'akụkụ : Iri ọtụtụ oroma nwere ike imetụta mgbaze, na-akpata afọ mgbu, ma nwee ike ibute afọ ọsịsa.
9. Lemọn (Nimbu)
Wayo na lemọn bụ mkpụrụ osisi citrus, juputara na vitamin C [22] . Na 1700s, e riri lemon dị ka ihe mgbochi megide scurvy.
Vitamin C kwa 100 g = 53 mg.
Mmetụta dị n'akụkụ Lemọn nwere acid citric, nke nwere ike ibibi enamel ezé. Ọzọkwa, acid citric nwere ike ibute nrekasi obi na ụfọdụ ndị mmadụ.
10. Arụ ọ Pụ (ụ (Anaanaas)
Mkpụrụ osisi painiapulu bụ mkpụrụ osisi a na-ekpo ọkụ nke nwere enzymes, antioxidants na vitamin [2. 3] . Pineapple nwere ezigbo vitamin C ma na - enyere aka ịgbari mgbaze na nsogbu ndị ọzọ metụtara afọ [24] . A na-egosikwa na painiapulu na-eri nri na-aba uru na ịhazi usoro ọgbụgba oge n'ihi enzyme a na-akpọ bromelain [25] .
Vitamin C kwa 100 g = 47.8 mg.
Mmetụta dị n'akụkụ : Ihe ọ juiceụ juiceụ si na painia na-achaghị acha nwere ike ibute oke agbọ. Iri buru ibu nwere ike ime ka onu na agba gbara.
11. Blackcurrant
Ọgaranya na antioxidants, blackcurrants bụ ezigbo isi iyi nke vitamin C [26] . Nri na blackcurrants nwere ike inye aka belata mmebi nke oxyidative metụtara ọrịa na-adịghị ala ala [27] .
Vitamin C kwa 100 g = 47.8 mg.
Mmetụta dị n'akụkụ : Iribiga oke nri nwere ike ibute stool dị nro, obere afọ ọsịsa, na eriri afọ.
12. Goozberị (Amla)
Indian goozberị, nke a makwaara dị ka amla, bụ nke a na-erikarị iji gbochie ụkwara na oyi ma kwalite uto ntutu, mana ọ bụghị ihe niile [28] . Na ọgwụ Ayurvedic, ejirila amla mee ihe iji gbochie ọrịa ndị nkịtị na ihe amla mara iji dozie doshas atọ - vata, kapha na pitta [29] .
Vitamin C kwa 100 g = 41.6 mg.
Mmetụta dị n'akụkụ : Goozberị ndị India nwere ike ibute ihe ize ndụ nke ọbara ọgbụgba ma ọ bụ ọnya na ụfọdụ ndị. Na ndị mmadụ na-arịa ọrịa shuga, goozberị nwere ike ibelata ọbara sugar etoju.
13. Cantaloupe (Kharabooja)
Iri kantaloupe bụ otu n'ime ụzọ kachasị mfe ma dị mma iji mee ka ahụ gị dị jụụ. Otu ezigbo ihe na-enye vitamin C, cantaloupe juputara na niacin, potassium na vitamin A [30] .
Vitamin C kwa 100 g = 41.6 mg.
Mmetụta dị n'akụkụ : Consumption consumptionụbiga nri ókè nwere ike ibute nsogbu mgbaze ma ọ bụrụ na ị na-arịa nfụkasị, mkpụrụ osisi ahụ nwere ike ibute ọnụ ọkọ.
14. Mango (Aam)
Mango, nke a makwaara dị ka eze nke mkpụrụ osisi, bụ ezigbo ihe na-enye vitamin C, yana nri ndị ọzọ dịka fiber, vitamin A, B6 na iron [31] . Iri mango mgbe nile ma na-achịkwa ya n'ụzọ pụrụ inye aka baara ahụike gị dum n'ọtụtụ ụzọ.
Vitamin C kwa 100 g = 36.4 mg.
Mmetụta dị n'akụkụ : N'ihi ọdịnaya shuga, ị consumptionụbiga nri ókè nwere ike ibute uru bara ụba ma mee ka ogo shuga dị n'ọbara gị dịkwuo elu.
15. Mulberry (Shahatoot)
Mulberries bụ ọgaranya isi mmalite nke vitamin C na-enwe obi umeala ichekwa ígwè, potassium, vitamin E na K [32] .
Vitamin C kwa 100 g = 36.4 mg.
Mmetụta dị n'akụkụ : Iribiga nri oke nwere ike ibute ọrịa afọ ọsịsa, ịba amị, afọ ntachi, na iku ume.
16. Kustard apụl (Shareepha)
Custard apụl bara ọgaranya na vitamin B6, C na ọtụtụ nri ndị ọzọ, nke mere ka ọ bụrụ mgbakwunye kwesịrị ekwesị na nri gị. Mkpụrụ osisi a nwekwara ike inye aka mee ka ahụike obi gị ka mma ma kwalite uru ahụike dị mma [33] .
Vitamin C kwa 100 g = 36.3 mg.
Mmetụta dị n'akụkụ : Iri ọtụtụ apụl custard nwere ike ibute oke ibu ibu, nsogbu metụtara mgbaze ma nwee ike ibute iron na potassium overdose.
17. Elderberry
Mkpụrụ nke osisi elderberry jupụtara na antioxidants na vitamin nke nwere ike inyere aka melite usoro ahụ ji alụso ọrịa ọgụ [3. 4] . Ezigbo isi iyi nke vitamin C, elderberries nwere ike ịgụnye na nri gị kwa ụbọchị.
Vitamin C kwa 100 g = 35 mg.
Mmetụta dị n'akụkụ : Iri oke okenyeberries nwere ike ibute ahụ mgbu n’ahụ gị. Iribiga ihe ókè nwekwara ike ibute ọgbụgbọ, agbọ agbọ na afọ ọsịsa.
18. Starfruit (Kamrakh)
A na-akpọ Starfruit ọtụtụ aha dịka 'kamrakh' na Hindi, 'karambal' na Marathi, 'Karanga' na Bengali na 'carambola' n'akụkụ ndị ọzọ nke ụwa. Ejiri ọtụtụ nri, mkpụrụ osisi ahụ bara uru maka ọnwụ ọnwụ ma nyere aka melite mgbaze [35] .
Vitamin C kwa 100 g = 34.4 mg.
Mmetụta dị n'akụkụ : Maka ndị nwere nsogbu akụrụ, iri mkpụrụ osisi kpakpando mgbe niile nwere ike ibute mmebi akụrụ yana nsị mkpụrụ osisi nke kpakpando nwere ike ibute nsogbu nhụjuanya dị ka mgbagwoju anya na ọnya.
19. Mkpụrụ osisi grepu (Chakotara)
Juru na vitamin C, ị graụ mkpụrụ osisi grepu nwere ike inye aka mee ka ọkwa shuga dị n’ọbara gị dị mma [36] . Mkpụrụ osisi grepu dị mma mgbe a na-ere ya na okpomọkụ, n'ihi ya, ọ ka mma iji zere ịchekwa ya na ngwa nju oyi [37] .
Vitamin C kwa 100 g = 31.2 mg.
Mmetụta dị n'akụkụ : D Dụ mkpụrụ osisi mkpụrụ osisi grape mgbe ị na-a someụ ọgwụ ụfọdụ na-akụda mmụọ nwere ike ime ka mmetụta na mmetụta ụfọdụ nke ụfọdụ ọgwụ na-eme ka mmadụ daa mbà.
20. Mkpụrụ osisi grepu (Chakotara)
Onye kacha nwee ezinụlọ citrus, pomelo bụ onye ikwu kachasị dị na mkpụrụ osisi grape. Uru ndị dị ịrịba ama nke mkpụrụ pulpy na-enye na-enyere aka mee ka usoro ahụ ji alụso ọrịa ọgụ dị ka nri nri nri [38] . N'ịbụ nke nwere vitamin C, mkpụrụ citrus nwere ike ịbara ahụ gị uru n'ọtụtụ ụzọ.
Vitamin C kwa 100 g = 31.2 mg.
Mmetụta dị n'akụkụ : Iribiga oke pomelo nwere ike ibute afọ ntachi, afọ ime na afọ ụfọdụ, akụrụ okwute.
21. Mkpụrụ osisi Passion (Khaas Phal / Krishna Phal)
Mkpụrụ osisi ọmịiko bụ mkpụrụ osisi na-esi ísì ụtọ nke nwere ọtụtụ nri dị mkpa yana ọ bụ nri ụtụtụ a ma ama. Enwere ike iri mkpụrụ osisi a dị ka nri, n'ụdị salsa, ma ọ bụ tinye ya na desserts, salads na juices. Ezigbo ihe na-enye vitamin C, mkpụrụ osisi na-enye aka na-enyere aka ọgụ ma na-akwalite mgbaze ka mma [39] .
Vitamin C kwa 100 g = 30 mg.
Mmetụta dị n'akụkụ : Ndị mmadụ na-egbu egbu na-egbu egbu nwere ihe ize ndụ dị ukwuu nke nfụkasị mkpụrụ osisi.
22. Prickly ube (India fig)
N'ime ọtụtụ ụdị osisi cactus ahụ, nke kachasị dị na India Fig Opuntia. Juru na uru ahụike dị iche iche, opuntia nwere ike inye aka belata ọkwa cholesterol dị elu, melite usoro nri, ma belata ihe ize ndụ nke ọrịa shuga [40] [41] .
Vitamin C kwa 100 g = 30 mg.
Mmetụta dị n'akụkụ : Ọ nwere ike ibute afọ mgbu, afọ ọsịsa, bloating, na isi ọwụwa mgbe a na-a consumedụ ya n'ọtụtụ buru ibu. Na ụfọdụ ndị mmadụ, ọ nwere ike ibute nfụkasị na-akpata mbufụt ma ọ bụ ụkwara ume ọkụ.
23. Tangerine (Santara)
Ezigbo isi iyi nke vitamin C, mkpụrụ osisi a bụ nke ezinụlọ oroma [42] . Tangerine dị mma maka ahụike gị n'ọtụtụ ụzọ dịka ịhapụ idebe ọkpụkpụ gị ka ọ dị mma iji nyere aka na iron absorption, mkpụrụ osisi ahụ nwekwara ọgaranya na folate na beta-carotene [43] .
Vitamin C kwa 100 g = 26.7 mg.
Mmetụta dị n'akụkụ : Ndị mmadụ na ọrịa reflux nke afọ na-akpọ gastroesophageal (GERD, nke a na-akpọkwa ọrịa reflux acid) nwere ike nwute.
24. Ugba
Raspberries dị obere kalori mana nnukwu eriri, vitamin, mineral na antioxidants [44] . Mkpụrụ osisi ahụ bụ ezigbo ihe na-enye vitamin C ọfụma ma nwekwaa ụfọdụ uru mara mma.
Vitamin C kwa 100 g = 26.2 mg.
Mmetụta dị n'akụkụ : N’ebe ụfọdụ nọ, mkpụrụ osisi ahụ nwere ike ibute mmeghachi ahụ nfụkasị dịka hives, ike iku ume, ọzịza nke ihu gị, egbugbere ọnụ, ire, ma ọ bụ akpịrị.
25. Sapota (Chikoo)
Ọgaranya na vitamin C, yana vitamin A, sapota bụ ezigbo ike ume [Anọ. Ise] . Iri ya nwere ike inye aka ijikwa ogo mgbali elu ma bụrụ mkpụrụ zuru oke maka ịtụ anya nne.
Vitamin C kwa 100 g = 23 mg.
Mmetụta dị n'akụkụ : Iribiga ihe ókè nwere ike ibute uru bara uru, afọ mgbu na afọ mgbu.
26. Durian
Mkpụrụ osisi Durian nwere ọtụtụ uru ahụike. O nwere otutu ihe oriri nke gha enye gi aru zuru oke nke vitamin na mineral [46] . E wezụga vitamin C ọdịnaya, mkpụrụ nwere ike inyere aka ịnọgide na-enwe ọbara mgbali gị etoju [47] .
Vitamin C kwa 100 g = 19.7 mg.
Mmetụta dị n'akụkụ : Mkpụrụ osisi ahụ nwere ike ibute ahụ erughị afọ, gas, afọ ọsịsa, agbọ agbọ, ma ọ bụ mmeghachi omume nfụkasị ụfọdụ ndị mmadụ. Mkpụrụ ahụ, mgbe ha riri ya, nwere ike ime ka iku ume.
27. Plantain (Kela)
A ezigbo isi iyi nke eriri, vitamin, mineral na-eguzogide ọgwụ starch, plantain bụ ezigbo isi iyi nke vitamin C dị ka nke ọma [48] . Unere unere na-adịchaghị ụtọ, nwere uto ilu ma dịkwa elu na starches ma e jiri ya tụnyere unere chara acha [49] .
Vitamin C kwa 100 g = 18.4 mg.
Mmetụta dị n'akụkụ : Iri oke banana buru oke ibu nwere ike ibute bloating, gas na constipip. Ọ bụrụkwa na ị na-arịa ọrịa latex, ọ dị mkpa ka ị zere iri nri unere.
28. Honeydew Melon (Meetha tarabooj)
Ejiri mineral, vitamin na vitamin jikọtara ọnụ, a na-amata mmanụ a honeyụ maka anụ ahụ na-acha uhie uhie na-acha odo odo. [iri ise] . A na - etinyekarị ya na salads, mkpụrụ osisi dị nro bụ ezigbo ike nke uru ahụike [51] .
Vitamin C kwa 100 g = 18 mg.
Mmetụta dị n'akụkụ : Iribiga nri oke nwere ike ibute afọ ọsịsa na afọ iri.
29. Tomato (Tamaatar)
Ewere mkpụrụ osisi na akwukwo nri, amaara ahụike nke tomato ebe niile. Jupụta na mmiri ma jupụta n'ọtụtụ nri, tomato bụ ezigbo isi iyi nke vitamin C [52] .
Vitamin C kwa 100 g = 15 mg.
Mmetụta dị n'akụkụ : Mgbe a na-eri ya n'ọtụtụ buru ibu, tomato nwere ike ibute afọ ọsịsa, nsogbu akụrụ na ahụ mgbu.
30. Kranberị
Weere a superfood n'ihi na ha elu ekwukwa n'akwụkwọ uru na antioxidant ọdịnaya, ahụ ike uru nke cranberries mbido ẹsụhọde ihe ize ndụ nke urinary tract nje na-alụ ọgụ dị iche iche ọrịa [53] .
Vitamin C kwa 100 g = 13.3 mg.
Mmetụta dị n'akụkụ : Iribiga oke nri nwere ike ibute afọ ọsịsa, afọ ma ọ bụ afọ iwe na akụrụ.
hapụ abụba ogwe aka n'ụlọ
31. pọmigranet (Anaar)
A na-ahụta mkpụrụ pọmigranet dịka mkpụrụ osisi kachasị mma. Site na igbochi ma ọ bụ ịgwọ ọrịa dị iche iche na iweda nsị, pọmigranet nwere ọtụtụ uru ahụike [54] [55] . Ezigbo ihe na-enye vitamin C, mkpụrụ osisi ahụ nwere ike inye aka mee ka egwuregwu dị mma [56] .
Vitamin C kwa 100 g = 10.2 mg.
Mmetụta dị n'akụkụ : Mgbaàmà nke uche gụnyere itching, ọzịza, imi na-agba ọsọ, na ike iku ume.
32. Ube oyibo
Ube oyibo a na-mara dị ka butter mkpụrụ ma ọ bụ agu iyi ube. A na-ahụta ya ụdị mkpụrụ osisi pụrụ iche nke nwere abụba dị mma [57] . Mkpụrụ ahụ na-enyekwa ihe fọrọ nke nta ka ọ bụrụ vitamin 20 na mineral na ọrụ ọ bụla gụnyere potassium, lutein, na folate [58] . A agafeghị oke, ma ike isi iyi nke vitamin C, mkpụrụ osisi ga-iwesa imeru ihe n'ókè.
Vitamin C kwa 100 g = 10 mg.
Mmetụta dị n'akụkụ : Ccụbiga mmanya ókè nwere ike ibute uru bara uru, ya mere na-a itụ ya na oke oke.
33. Udara
Ezigbo isi iyi nke vitamin C, cherị juputara na potassium, eriri, na nri ndị ọzọ ahụ gị chọrọ iji rụọ ọrụ nke ọma [59] .
Vitamin C kwa 100 g = 10 mg.
Mmetụta dị n'akụkụ : Iri nnukwu mmiri cherry nwere ike ibute nri afọ na afọ ọsịsa.
34. Aprịkọt (Khubaanee)
Obere mkpụrụ osisi juputara na ndepụta nke mineral na vitamin dị ka vitamin A, vitamin C, vitamin K, vitamin E, potassium, ọla kọpa, manganese, magnesium, phosphorous na niacin. [60] . a ezigbo isi iyi nke vitamin C, aprịkọt nwere ike Fikiere ma rie ma ọ bụ nwere ike iri raw dị ka mma.
Vitamin C kwa 100 g = 10 mg.
Mmetụta dị n'akụkụ : Womenmụ nwanyị dị ime na ndị na-enye ara ara kwesịrị izere iri aprịkọt, na ụfọdụ ndị, aprịkọt nwere ike ibute ọrịa nke afọ.
35. Bulọọlụ
Blueberries nwere ike inye aka nye ezigbo vitamin C n’ime nri gị kwa ụbọchị. Ejiri fiber, potassium, folate, vitamin B6, na phytonutrients, mkpụrụ osisi ahụ na-enyere aka belata ọnụ ọgụgụ cholesterol dị n'ọbara ma belata ihe ize ndụ nke ọrịa obi. [61] [62] .
Vitamin C kwa 100 g = 9.7 mg.
Mmetụta dị n'akụkụ : Iribiga oke nri nwere ike ibute nsogbu nke eriri afọ, hypoglycaemia yana ọnụọgụ ọbara ọgbụgba ma ọ bụrụ na ị na-a certainụ ụfọdụ ọgwụ ọgwụ.
36. Anyụ (Tarabooj)
Anyụ nwere pasent 92 nke mmiri. Ihe ọ juụ Eachụ mmiri ọ bụla nke mmiri mmiri nwere ezigbo vitamin A, vitamin C, antioxidants na amino acid [63] . Ọ bụ kwuru na riper anyụ, ndị dị elu lycopene na beta-carotene etoju [64] .
Vitamin C kwa 100 g = 8.1 mg.
Mmetụta dị n'akụkụ : Iribiga oke mmiri anyụ nwere ike ibute afọ ọsịsa ma ọ bụ nsogbu afọ ọzọ. Consumri ihe karịrị 30 mg nke lycopene nwere ike ibute nri mgbu, afọzụ, na ọgbụgbọ.
Ọzọkwa, ndị mmadụ nwere hyperkalemia (ọkwa dị elu nke potassium) ekwesịghị iri ihe karịrị 1 iko nke anyụ kwa ụbọchị [65] .
37. Tamarind (Imli)
Tamarind juputara na vitamin di iche, karia vitamin B na C, antioxidants, carotene na mineral dika magnesium na potassium. N'ihi ya, a na-ewere mkpụrụ osisi a mushy dị ka ụlọ nkwakọba ihe nke nri [66] [67] .
Vitamin C kwa 100 g = 4,79 mg.
Mmetụta dị n'akụkụ Tamarind nwere ike belata ogo shuga dị n'ọbara ndị nwere ọrịa shuga. Consumption consumptionụbiga mmanya ókè nwekwara ike ịkpata nsogbu afọ.
38. apụl (Seb)
Ọ nwere ike iyi ihe ijuanya mana, apụl nwere ezigbo vitamin C [68] . Apụl dị elu na eriri na obere ike ume nke na-eme ka ha bụrụ mkpụrụ osisi na-efu ọnwụ-enyi [69] . Iri apụl kwa ụbọchị (n'ọtụtụ a na-achịkwa ya) nwere ike inye aka mee ka ahụike gị dum [70] .
Vitamin C kwa 100 g = 4,6 mg.
Mmetụta dị n'akụkụ : Iri apụl gabiga oke nwere ike ibute uru ibu ma mebie enamel ezé.
39. Black Grape (Angoor)
A maara mkpụrụ vaịn ojii maka ụcha dị ụtọ na ụtọ ụtọ ma jupụta na nri na antioxidants [71] . Mkpụrụ vaịn ojii bara ọgaranya na vitamin C, K na A yana flavonoids na mineral, ma nwee ike inye aka mee ka ọgụ gị ka mma [72] [73] .
Vitamin C kwa 100 g = 4 mg.
Mmetụta dị n'akụkụ : Peoplefọdụ ndị mmadụ nwere ike ịnwe ihe nfụkasị ahụ na iwe afọ, afọ mgbu, ọgbụgbọ, ọgbụgbọ, ụkwara, akọrọ, akpịrị akpịrị, ọrịa, isi ọwụwa, na nsogbu mọzụlụ.
40. Achịcha achịcha
Ejiri ọtụtụ uru ahụ ike, bredruit bụ isi iyi vitamin C [74] . Iri mkpụrụ osisi n’ọ̀tụ̀tụ̀ a na-achịkwa achịkwa pụrụ inye aka ịkwalite ọnwụ ịdị arọ, mezie ọbara mgbali na ihe ndị ọzọ.
Vitamin C kwa 100 g = 1,07 g.
Ajụjụ Ndị A Na-ajụkarị
Q. Olee mkpụrụ osisi kachasị elu na vitamin C?
.B.. Kakadu Plum.
Q. Kedu nri kachasị elu na vitamin C?
.B.. Nri bara ọgaranya na vitamin C gụnyere broccoli, cantaloupe, kọlịflawa, kale, kiwi, mmanya oroma, pọọpọ, ọbara ọbara, akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ odo odo, poteto ụtọ, strawberries, na tomato.
Q. Olee mkpụrụ osisi nwere vitamin C karịa oroma?
.B.. Fọdụ mkpụrụ osisi nwere vitamin c dị elu karịa oroma bụ kiwi, guava, lychee, pọọpọ wdg.
Q. Kedu ka m ga - esi bulie vitamin C?
.B.. Rie nkpuru osisi na akwukwo nri gi mgbe obula enwere ike, rie nri nkpuru vitamin C ma rie akwukwo nri ndi ozo.
Q. Ndi karọt di elu na vitamin C?
.B.. Karọt bụ isi iyi nke vitamin C ma na-enye aka na mmepụta nke collagen.
Q. Kedu vitamin dị mma maka anụ ahụ?
.B.. Vitamin C, E, D na K.
Q. Kedu ihe ga - eme ma ọ bụrụ na vitamin C dị obere?
.B.. Can nwere ike ibute scurvy ma mepụta mgbaàmà dịka adịghị ike, ụkọ ọbara, ọrịa chịngọm, na nsogbu akpụkpọ.
Q. Kedu ihe ọ drinksụ drinksụ dị na vitamin C?
.B.. Oranges na ihe ọ orangeụ orangeụ oroma bụ ụfọdụ n'ime ebe kachasị mma.
Q. Mkpụrụ ọgwụ vitamin C ọ na-arụ ọrụ?
.B.. N'ihe banyere ahụ ọkụ na oyi, ịgbakwunye vitamin C agaghị eme ka ọnya gị ghara ịda oyi, mana ọ nwere ike mee ka mgbake gị dị ngwa ma belata ogo nke mgbaàmà gị. Ọzọkwa, mgbe ị na-a supụ ihe mgbakwunye ọ nwere ike ịdị mkpa iji nweta nri vitamin C dị elu achọrọ iji melite oyi, jide n'aka na ị ga-ejedebe oriri okike ma were ihe mgbakwunye dịka ndụmọdụ ahụike.
Q. Oroma ole ka ị chọrọ maka vitamin C?
.B.. Naanị otu oroma nwere ihe dị ka 100 mg nke vitamin C, nke bụ pasent 130 nke oriri a na-atụ aro kwa ụbọchị.
Q. Nwere poteto karịa vitamin C karịa oroma?
.B.. Ọ bụghị.
Q. Ego ole ka vitamin C dị m mkpa kwa ụbọchị?
.B.. Maka ndị okenye, ego a na-atụ aro kwa ụbọchị maka vitamin C bụ 65 ka 90 mg (mg) kwa ụbọchị, na njedebe dị elu bụ 2,000 mg kwa ụbọchị. N’agbanyeghi na otutu vitamin C adighi ka ihe ojoo, ihe nnabata vitamin C nwere ike ibute ọgbụgbọ na afọ ọsịsa.
Q. lemons nwere vitamin C karịa oroma?
.B.. Eeh.
Q. Kedu ka vitamin C si enyere akpụkpọ gị aka?
.B.. N'ihe gbasara akpụkpọ ahụ gị, vitamin C, ịbụ antioxidant dị ike nwere ike inyere aka belata radicals free.
Karthika ThirugnanamNlekọta Ahụike na DietitianMS, RDN (USA) Mara ihe
