Vitamin C is one of the nutrients that has received much attention. Because of its antioxidant effect, it has always been considered a "powerful weapon" for anti-aging, preventing cancer, preventing colds, and even fighting smog. In 2016, reporters conducted a survey of more than 100 consumers and found that kiwi fruit received the highest recommendation rate. More than 30% of consumers believed that kiwi fruit was the king of vitamin C in fruits and vegetables.
In addition, oranges, cherries, and lemons among fruits are closely followed in the recommendation rate and are also considered to be fruits with high vitamin C content. Interestingly, among vegetables, the "King of Vitamin C" recognized by the people is very consistent, pointing directly to peppers and green peppers.
In this regard, the reporter checked the "2012 Revised Edition of the Chinese Food Composition Table" and found that the food with the highest vitamin C content among vegetables is indeed small red pepper, with a vitamin C content of up to 144 mg per 100 grams of food. In addition, kale, bell peppers, pea sprouts, cauliflower, etc. belong to the "second echelon", with a vitamin C content of about 70 mg per 100 grams of food.
Among fruits, although the vitamin C content of kiwi fruit is not low, it is not ranked as the "King of Vitamin C". The reporter found that the vitamin C content in these foods, including guava, Chinese kiwi, and red fruits, is around 60 mg per 100 grams. Fresh dates and wild jujubes have higher levels of vitamin C per 100 grams. 100 mg, prickly pear ranks first with a vitamin C content of 2585 mg/100 g.
Extended information
Li Ning, a nutritionist at the Department of Nutrition of Peking Union Medical College Hospital, proposed that the vitamin C content in fruits and vegetables can only be used for comparison and reference. The ranking is not absolutely related to the role of human health care. Researcher Zheng Jinkai also said that green peppers, alfalfa, kale, coriander, jujubes, kiwis, pomegranates, strawberries, hawthorns, citrus, etc. are all common vegetables and fruits with high vitamin C content.
Although prickly pear is the veritable “King of Vitamin C”, in fact, the daily intake of vitamin C required by the human body does not require that much. “The optimal daily vitamin C reserve of the human body is 200 to 300 mg, and the minimum is 60 mg. The human body’s general maximum tolerance for vitamin C is 1,000 mg per day; the Chinese Nutrition Society’s recommended amount for adults is 100 mg per day. .