What has vitamin C? Top 10 high-content foods ranking list
Vitamin C is one of the essential nutrients for the human body. It has many functions such as antioxidant, immunity enhancement, and promotion of collagen synthesis. In the past 10 days, discussions about vitamin C have continued to rise across the Internet, with topics such as "high vitamin C foods" and "misunderstandings about vitamin C supplements" becoming the focus. This article will combine the latest hot topics to compile a list of foods with the highest vitamin C content and provide scientific intake recommendations.
1. Hot topics related to vitamin C in the past 10 days on the Internet
| Ranking | Hot search topics | Search volume (10,000) | platform |
|---|---|---|---|
| 1 | Can vitamin C prevent colds? | 28.5 | Weibo/Douyin |
| 2 | Which fruit has the highest vitamin C? | 22.1 | Baidu/Xiaohongshu |
| 3 | How to choose vitamin C supplements | 18.7 | Zhihu/Taobao |
| 4 | Vitamin C whitening principle | 15.3 | Station B/Kuaishou |
2. List of TOP10 foods with vitamin C content
| Ranking | food name | Content per 100g (mg) | Daily demand ratio |
|---|---|---|---|
| 1 | prickly pear | 2585 | 4308% |
| 2 | Sour dates | 900 | 1500% |
| 3 | Dongzao | 243 | 405% |
| 4 | Guava | 228 | 380% |
| 5 | kiwi | 62 | 103% |
| 6 | strawberry | 47 | 78% |
| 7 | orange | 33 | 55% |
| 8 | Broccoli | 89 | 148% |
| 9 | Colorful pepper | 128 | 213% |
| 10 | kale | 120 | 200% |
3. Three latest research conclusions about vitamin C
1.Dosage controversy: The latest guidelines from the Chinese Nutrition Society point out that the recommended daily intake for adults is 100 mg, with a maximum of no more than 2,000 mg. Excessive supplementation may increase the risk of kidney stones.
2.cooking loss: Blanching vegetables in boiling water will result in the loss of 40-50% of vitamin C. It is recommended to use quick frying or steaming.
3.synergy: Eating vitamin C and iron together can increase the iron absorption rate by 3-6 times. People with anemia are advised to drink orange juice when taking iron supplements.
4. Common misunderstandings about vitamin C supplementation
| Misunderstanding | facts |
|---|---|
| Effervescent tablets work best | The actual absorption rate is not significantly different from ordinary tablets |
| The more acidic, the higher the content | The sour taste mainly comes from organic acids and is not necessarily related to VC. |
| Can be taken in large quantities for a long time | Continuous daily consumption >1000mg may cause diarrhea |
5. Supplementary Suggestions for Special Populations
1.smoker: Need to increase intake by 35mg/day
2.pregnant woman: It should be increased to 130mg/day from the second trimester onwards
3.postoperative patients: Helps wound healing, recommended 200-400mg/day
The latest nutrition research shows that taking vitamin C through natural food is far more effective than supplements, because bioflavonoids and other ingredients in food can promote the absorption and utilization of vitamin C. It is recommended to consume 300-400g of different types of fresh fruits and vegetables every day to meet your needs.
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