Jakarta –
During the Covid-19 pandemic, such as today, taking vitamins is needed to maintain the body’s power to stay healthy. One of the vitamins needed is Vitamin C. Where can we get Vitamin C for endurance?
The human body cannot produce or store vitamin C. Therefore, it is important to consume it regularly in sufficient quantities. In addition to taking supplements, you can get vitamin C naturally by eating fruits.
Vitamin C is known as a powerful antioxidant, and has positive effects on skin health and immune function. In addition, vitamin C is also important for the synthesis of collagen, connective tissue, bones, teeth and your small blood vessels.
Here are 12 fruits that contain vitamin C for endurance:
1. Guava
Guava is a tropical fruit with pink flesh that is native to Mexico and South America. In one guava contains 126 mg of vitamin C, or 140% of the daily requirement. Guava is also very rich in the antioxidant lycopene
A study conducted for six weeks and involving 45 healthy young people revealed the benefits of guava. They ate 400 grams of peeled guava per day, or about 7 pieces and the results significantly lowered blood pressure and total cholesterol levels.
2. Kiwi
One medium-sized kiwifruit contains 71 mg of vitamin C, or 79% of the daily requirement. According to research, the rich vitamin C contained in kiwi can help reduce oxidative stress, lower cholesterol, and boost immunity. Vitamin C can also reduce the risk of blood clots and stroke.
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Kiwi, fruit contains vitamin c for immunity Photo: iStock– |
Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C returned to normal after just one week, increased by 304%
3. Lemon
Lemon contains 77 mg of vitamin C per 100 grams. And one lemon provides 92% of the daily requirement for vitamin C. The vitamin C in lemons has powerful antioxidant benefits. Lemons can also keep cut fruit and vegetables from turning brown.
4. It flies
One lychee provides nearly 7 mg of vitamin C, or 7.5% of the daily requirement. And when eating one cup of lychees can meet 151% of the daily requirement of vitamin C. Lychees also contain omega-3 and omega-6 fatty acids, which are beneficial for your brain, heart, and blood vessels.
5. Papaya
Get natural vitamin C for your immune system, you can eat papaya. One cup (145 grams) of papaya provides 87 mg of vitamin C, or 97% of the daily requirement. The vitamin C in papaya aids memory and has a strong anti-inflammatory effect on your brain.
 Papaya contains vitamin C for endurance. Photo: iStock– |
In one study, 20 people with mild Alzheimer’s were given a concentrated papaya extract for six months. The results showed a reduction in inflammation and a 40% reduction in oxidative stress.
6. Strawberries
You can get vitamin C for endurance from this red fruit. Strawberries contain 59 mg of vitamin C per 100 grams. One cup of strawberries contains 89 mg of vitamin C. This nutritious fruit can help your heart and brain health.
7. Orange
Oranges contain 53 mg of vitamin C per 100 grams. One medium orange contains 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarin and lime, are also good sources of vitamin C.
8. Tomato
 Tomatoes contain vitamin C for endurance. Photo: Agung Pambudhy– |
In one cup of tomato juice or 170 mg contains 188.9 percent of the percentage daily value of 90 mg of vitamin C needs.
9. Mango
One cup of raw mango or about 60.1 mg contains vitamin C as much as 66.7% of the percentage daily value of 90 mg.
10. Pineapple
For pineapple in one cup or about 78.9 mg contains vitamin C as much as 87.7% of the percentage of the daily value of 90 mg.
 Pineapple contains vitamin C for endurance. Photo: Getty Images/iStockphoto– |
11. Cantaloupe
One cup of cantaloupe or 57.3 mg contains vitamin C as much as 63.7% of the percentage daily value of 90 mg.
12. Call
In every 100 grams contains 5 mg of vitamin C. In addition to having the benefits of vitamin C, apples are also rich in antioxidants that can reduce the risk of cancer, stroke and heart disease.
Those are the fruits that can meet the needs of vitamin C for endurance.
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