Vitamin C is one of the most important nutrients. Because of its anti-oxidant effect, it has been considered as a "powerful weapon" for anti-aging, anti-cancer, cold prevention and even fighting haze. In the cold winter, fruits and vegetables rich in vitamin C are even more sought after. However, for vitamin C, your previous understanding is correct?
30% of consumers believe that "King of Victoria C" is a kiwi
Who is the king of fruits and vegetables? Recently, the reporter conducted surveys and surveys of more than 100 consumers and found that kiwi fruit had the highest referral rate. More than 30% of consumers believed that the king of fruits and vegetables was the only non-kiwi fruit. In addition, the referral rates of oranges, cherries, and lemons in fruits are closely followed, and they are also considered to be fruits with high vitamin C content. Interestingly, in vegetables, the “King of Vitamin Câ€, which is generally recognized by the people, is very consistent and points to peppers and green peppers.
In response, the reporter consulted the "Chinese food composition table 2012 revision" and found that the highest vitamin C content in vegetables is indeed a small red pepper, vitamin C content per gram of food up to 144 mg, in addition to kale, sweet pepper , pea sprouts, cauliflower, etc. belong to the "second tier", the content of vitamin C per 100 grams of food is up and down 70 mg. In fruits, although the vitamin C content of kiwifruit is not low, it is not able to rank "the king of Vitamin C". The reporters found that the content of vitamin C per hectogram of such foods, including guava, Chinese kiwifruit, and red fruits, is about 60 milligrams, which is higher than the content of jujube and jujube, and contains hundreds of grams per hundred grams of vitamin C. Hundred milligrams and Robinia Pride are the top ones with 2585 mg/100 g vitamin C content.
Vitamin C does regulate metabolism
Enhances the effect of immunity
According to a researcher from the Fruits and Vegetables Nutrition and Processing Engineering Team of the Institute of Agricultural Products Processing of the Chinese Academy of Agricultural Sciences, Professor Zheng Jinmin told reporters that vitamin C is a water-soluble vitamin and plays an important role in maintaining normal human life. However, due to the small amount of vitamin C in the human body, it is basically necessary to take it from food.
Zheng Jinmin said that after entering the human body, vitamin C generally does not produce calories, and it is mainly used to regulate metabolism and enhance immunity. In addition, it also has certain detoxification effects on heavy metals such as lead and mercury. At the same time, vitamin C has a preventive effect on certain types of cancer.
The lack of vitamin C in the human body usually results in decreased resistance, fatigue, and susceptibility to colds. However, vitamin C supplementation should not be excessive, although water-soluble vitamins are generally not easy to accumulate in the body, but one-time intake can cause polyuria, red blood cell rupture, and may even weaken the body's immune system.
Vitamin C content of fruits
Higher than vegetables
The reporter learned that similar test data such as the "Chinese Food Composition Table" can serve as a general reference, but the specific data is affected by the origin of the food and the specific varieties, and the data of different "background" samples will also have a big difference. .
Li Ning, a nutritionist at the Peking Union Medical College Hospital Nutrition Department, proposed that vitamin C levels in vegetables and fruits can only be referenced. Jujube and fresh dates are indeed common fruits with high vitamin C content, but the rankings are not absolutely related to the role of human health care. "Like a child's study, the top 10 students are good students. You can't say first place. Tenth place isn't good. The order of consideration may change again."
Researcher Zheng Jinzhao also stated that green peppers, wolfberries, kale, coriander, wild jujube, kiwi, pomegranate, strawberry, hawthorn, and citrus are all common fruits and vegetables with high vitamin C content. Although the spiny pear is a veritable "king of C", in fact, the daily intake of vitamin C does not need so much. “The daily human vitamin C reserve is best between 200 and 300 milligrams and the minimum is 60 milligrams. The general maximum tolerable amount of vitamin C for the human body is 1000 milligrams per day; the recommended amount for adults in the Chinese Nutrition Society is 100 milligrams per day. ."
Although the dimension C is good
Still need a balanced diet
Whether it is business guidance or daily science, many people will have the impression that “one orange a day or one kiwi a day, to meet the needs of the human body for a dayâ€. Although this theory has no problem in theory, vitamin C is only one of the nutrients the human body needs. Eat more different types of fruits and vegetables, with a reasonable diet, can effectively supplement the body needs of water, carbohydrates, vitamins, minerals and other nutrients. At the same time, consumers need to be reminded that the fruit should be properly supplemented. This is because, even with ordinary sweet fruits, the sugar content must be around 10%. A daily intake of 500 grams of fruit would be equivalent to eating 50 grams of fructose. According to the guidelines for sugar intake of adults and children released by the World Health Organization, the daily sugar intake of normal adults should not exceed 45 grams. (Reporter Wang Yi)
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