1 - Vim Li Cas Koj Xav Tau Vitamin C
Vitamin C yog qhov tseem ceeb rau kev loj hlob thiab kev tu ntawm feem ntau ntawm cov nqaij ntawm koj lub cev, nrog rau cov quav, uas yuav tsum tau siv rau kev mob cov nqaij tawv thiab qhov txhab zoo.
Vitamin C kuj pab koj cov pob txha thiab cov hniav nyob ruaj khov. Nws tseem tsim nyog los ua ib cov neurotransmitters thiab rau cov metabolism hauv cov protein thiab koj lub cev tsis zoo rau vitamin C thiab.
Vim nws yog ib qho dej-soluble vitamin, koj lub cev tsis khaws vitamin C ces koj yuav tsum hloov koj cov khoom noj C vitamins txhua hnub. Lub koom haum ntawm cov tshuaj pom zoo kom cov neeg laus tau txais los ntawm 75 mus rau 90 milligrams ntawm vitamin C.
Yog tias koj noj khoom noj khoom haus nplua nuj nyob hauv cov txiv hmab txiv ntoo thiab zaub koj ntshe yuav tau txaus. Tab sis yog tias koj tsis paub meej, nws yuav pab tau ntxiv rau hauv cov khoom noj uas 15 siab uas muaj vitamin C rau koj cov zaub mov txhua hnub. Tig tawm hauv slideshow kom paub ntxiv.
2 - Cov txiv kab ntxwv thiab kua txiv kab ntxwv
Ib yim-ounce khob ntawm txiv kab ntxwv kua txiv muaj 124 milligram vitamin C, yog li nws tsuas yog siv ib qho kev noj qab haus huv kom tau txais ib qho txiaj ntsim ntawm vitamin C.
Cov txiv kab ntxwv thiab cov txiv kab ntxwv kua txiv kuj yog qhov zoo ntawm potassium, folate, lutein thiab vitamin A. Cov txiv kab ntxwv tseem yog ib qhov chaw zoo ntawm fiber , tiam sis feem ntau ntawm cov roj yog ploj thaum koj haus dej kua txiv.
3 - Txiv kab ntxwv qaub
Ib nrab ntawm cov txiv kab ntxwv qaub muaj 45 milligrams of vitamin C, ntxiv fiber ntau, potassium , thiab cov Vitamin A. Cov txiv hmab txiv ntoo ib nrab yog cov calorie ntau ntau hauv cov calorie ntau ntau dhau lawm, nrog tsuas yog 37.
Grapefruits yog qaub qaub, yog li koj xav xav ntxiv lub teeb pom kev zoo qab zib los yog lwm qab zib ua ntej koj noj.
4 - Cov kua txob ntsuab
Ib nrab nti ntsuab tswb ntsuab kua txob muaj 95 milligram vitamin C, uas txaus rau ib hnub nkaus. Ntsuab tswb kua txob yog cov qaug zog hauv cov kua qaub, cov vitamins A thiab K, thiab kuj muaj calorie ntau ntau.
Green bell peppers tuaj yeem muab hlais los yog sib ntxiv thiab ntxiv rau ib qho khoom qab zib los yog siv los ua khoom noj muaj ntau yam hauv cov tais diav. Xaiv cov kua txob uas muaj xim ntsuab nrog cov tawv nqaij uas tsis muaj tawv.
5 - Cov Peppers liab qab zib
Cov dej qab zib liab qab zib yog siab hauv vitamin C, ib yam li ntsuab tswb kua txob, tab sis lawv muaj ib qho tsw qab. Ib qho kua txob liab kua qab zib muaj 150 milligram ntawm vitamin C. Nws tseem muaj cov roj, vitamin A, ntau cov vitamins B, thiab potassium. Cov kua txob tsuas muaj li 37 calorie ntau ntau.
Ntxiv tws qab zib kua txob rau cov zaub nyoos los yog siv lawv mus rau lub caij zaub mov tais diav. Ntxiv tws liab peppers rau cov kua ntsw thiab stews - lawv tswj tau ntau ntau cov vitamin C tom qab ua noj.
6 - Txiv pos nphuab
Strawberries yog qab zib, muaj kua thiab loaded nrog vitamin C. Ib khob ntawm strawberry slices muaj 98 milligrams. Strawberries tseem muaj nyob rau hauv cov poov tshuaj, magnesium, folate, thiab fiber.
Ib tug puv tes ntawm strawberries ua rau ib tug zoo heev khoom noj txom ncauj. Los yog ntxiv strawberry slices rau oatmeal, txias cereal los yog yogurt rau noj tshais noj qab nyob zoo.
7 - Zaub pob
Ib khob khob zaub qhwv nqaij muaj 81 mg ntawm vitamin C. Tsis ntau ntau npaum li kua txiv kab ntxwv, tab sis ib qho kev pabcuam ntawm cov nqaij nyoos loj muab vitamin C feem ntau koj yuav xav tau ib hnub. Kev ua noj ua rau cov vitamin C me ntsis-ib khob ncuav qaub ncaug broccoli muaj txog 50 milligrams ntawm vitamin C-tseem impressive.
Ib lub khob ntawm zaub qhwv (txawm ham lossis siav) muaj li 30 calorie ntau ntau. Broccoli kuj yog ib qho zoo heev ntawm calcium, potassium, fiber, vitamins A thiab K thiab ntau antioxidants.
8 - Kiwifruit
Luscious ntsuab kiwifruit yog ib qho zoo heev ntawm cov vitamin C-ib me ntsis txiv hmab txiv ntoo muaj ntau tshaj 60 milligrams. Kiwifruit tseem yog ib tug nplua nuj nyob rau hauv poov tshuaj thiab fiber, tab sis qis hauv calorie ntau ntau. Ib cov txiv hmab txiv ntoo muaj txog 40 calorie ntau ntau.
Kiwifruit yog cua txhua yam ntawm nws tus kheej los yog tov nrog lwm cov txiv hmab txiv ntoo tshiab thiab ceev kom muaj kev noj qab haus huv txiv hmab txiv ntoo.
9 - Zaub pob Sprouts
Zaub pob qoob no yog nplua nuj nyob rau hauv vitamin C - txawm tias tom qab lawv ua siav. Ib khob muaj 96 milligrams. Lawv kuj muaj cov vitamin ntau thiab minerals, fiber, thiab antioxidants.
Zaub pob txhuam zaub yog feem ntau siav thiab ua zaub mov noj, tab sis koj tseem tuaj yeem los hlais nqaij nyoos pob txha thiab siv cov zaub mov hauv qab thiab zaub mov.
10 - Siav Cabbage
Raw cabbage ntxiv tau me ntsis ntawm vitamin C rau koj txhua hnub kom tsawg, tab sis siav cabbage muaj txawm ntau. Txawm hais tias ua noj ua rau tus nqi ntawm cov vitamin C nyob rau hauv tej khoom noj, nws tseem txo qhov ntim, koj yuav tau txais ntau vitamin C ib khob ntawm cov zaub ua siav.
Ib lub khob ntawm cov nqaij nyoos muaj txog 30 milligram vitamin C thaum ib khob ntawm cov kua zaub siav ze rau 60 milligram. Cabbage kuj muaj antioxidants, minerals, vitamin K thiab fiber.
11 - Cov kua txiv lws suav
Ib cov kua txiv lws suav tsis yog ib qho teeb meem ntawm cov vitamin C-nyob rau hauv qhov tseeb, nws muaj txog 20 milligrams. Tab sis koj yuav tau txais ntau npaum li vitamin C thaum txiv lws suav muaj concentrated rau hauv kua txiv. Qhov tseeb, muaj 8-ounce khob txiv lws suav muaj ntau tshaj 120 milligrams ntawm vitamin C. Nws tseem muaj vitamin A thiab lycopene, antioxidant uas zoo rau koj lub plawv.
Koj yuav tau txais cov vitamin C kom ntau thaum koj siv kua txiv lws suav thiab lwm yam khoom qab zib rau koj cov zaub mov.
12 - Cauliflower
Cauliflower yog ib qho ua tau zoo heev ntawm cov vitamin C. Ib khob ntawm cov zaub mov uas muaj nqaij npua muaj 50 milligram vitamin C. Cauliflower tseem muaj nplua nuj nyob rau hauv fiber, calcium, potassium, folate thiab vitamin K, ntxiv rau nws yog ib qhov zoo ntawm cov tshuaj antioxidants .
Ua zaub nyoos nrog zaub nyoos los nrog ib lub veggie dip. Siav cauliflower yog zoo heev-ib khob tau ze rau 30 milligrams ntawm vitamin C.
13 - Cantaloupe
Kev noj haus cantaloupe yog ib txoj kev ua kom muaj kev sov so rau lub caij ntuj sov, thiab ntxiv rau nws yog ib qhov chaw zoo ntawm vitamin C. Ib khob ntawm cubant cantaloupe muaj li 60 milligrams, ntxiv rau cov potassium, niacin, thiab vitamin A, thiab nws muaj calorie ntau ntau , nrog rau 40 khob ib khob.
Noj nqaij cantaloupe ua khoom noj qab zib los yog ua ke nrog cov txiv hmab txiv ntoo thiab lwm yam qab zib kom qab qab thiab noj qab haus huv txiv hmab txiv ntoo.
14 - Honeydew Melons
Honeydew melons kuj muaj vitamin C-ib lub khob ntawm honeydew melon npab muaj txog 30 milligram vitamin C. Nws tseem muaj nyob rau hauv potassium thiab yog ib qhov zoo ntawm ntau cov vitamins B vitamins thiab vitamin K. Cov khob ntawm cov pob zeb qhwv tsuas muaj txog 60 calorie ntau ntau.
Pab honeydew melon slices rau dessert los yog raws li ib tug khoom noj txom ncauj los yog siv lawv cov txiv hmab txiv ntoo zaub xam lav.
15 - Cov pineapples
Cov pineapples yog super-qab thiab delicious, thiab lawv kuj muaj loaded nrog vitamin C-ib lub khob ntawm pineapple chunks muaj li 80 milligrams. Nws tseem yog qhov zoo ntawm cov poov tshuaj, magnesium, folate, thiab fiber. Ib khob ntawm cov chunks pineapple muaj li 80 calorie ntau ntau.
Pab tshiab cov kua txiv hmab txiv ntoo tshiab ua cov khoom noj txom ncauj los yog ua khoom noj qab zib. Pineapple kuj ua rau ib lub cua ntxiv rau cov txiv hmab txiv ntoo sov so.
16 - Qos yaj ywm
Qos yaj ywm muaj npe zoo rau lawv cov zaub mov potassium, tab sis lawv kuj muaj cov vitamin C. Cov qos yaj ywm kuj yog ib qho chaw zoo ntawm niacin thiab magnesium. Ntxiv rau, noj cov qos yaj ywm yog ib txoj hauv kev zoo ntxiv rau cov khoom noj kom ntau li ntau tau yog tias koj noj lub tsho loj.
Pab zaub qos yaj ywm nrog kev noj qab haus huv toppings xws li zaub cob pob, salsa los yog ib tug dab ntawm qaub cream. Qos yaj ywm muaj peev xwm tau roasted los sauteed-los yog mashed.
Source:
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Liaj Ua Teb Kev Tshawb Fawb Tebchaws Lub Tebchaws Database for Standard Reference Release 28. Tau Txais Lub Peb Hlis 9, 2016. https://ndb.nal.usda.gov/ndb/search.