40 Makanan yang Mengandung Vitamin C Super Tinggi | DIET SEHAT ALAMI

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40 Makanan yang Mengandung Vitamin C Super Tinggi





Makanan yang Mengandung Vitamin C Tinggi – Asam askorbat atau sering disebut vitamin C, merupakan jenis vitamin yang larut dalam air. Vitamin C sangat dibutuhkan oleh tubuh terutama dalam menjaga kesehatan. Akan tetapi sayangnya, vitamin C tak bisa diproduksi oleh tubuh dan harus didatangkan dari luar. Oleh karena itulah, kamu harus mengonsumsi banyak makanan yang mengandung vitamin C tinggi.

Kebutuhan vitamin C setiap orang berbeda-beda. Semua itu dapat disesuaikan dengan kondisi, aktivitas harian, dan umur. Adapun kebutuhan vitamin C harian antara lain:

- Kebutuhan vitamin C orang dewasa sekitar 60 mg/hari
- Kebutuhan vitamin C anak-anak 45-50 mg/hari
- Kebutuhan vitamin C ibu hamil 70 mg/hari.
- Kebutuhan vitamin C ibu menyusui 95 mg/hari.

Asupan vitamin C harian harus terpenuhi secara optimal. Karena bila tidak, tubuh kamu akan mudah sekali terserang kuman dan virus penyebab munculnya penyakit berbahaya. Berikut ulasan singkat seputar makanan yang mengandung sumber vitamin C super tinggi.

Makanan Mengandung Sumber Vitamin C Tinggi (Sayur)

Makanan yang mengandung vitamin C

1. Kubis (92,6 mg/ 100 gram)

Kubis merupakan jenis sayur sumber vitamin C yang sering digunakan sebagai lalapan dan olahan sayur. Ia memiliki rasa yang cukup khas, tapi tak banyak orang yang suka dengan kubis. Padahal, konsumsi kubis secara rutin bisa memberikan manfaat besar bagi kesehatan.

Mengonsumsi kubis secara rutin setiap harinya akan mampu memberikan serat 5 gram, 50 kalori, dan 3,76 gram protein. Bahkan kandungan glukosinolates dalam kubis bermanfaat untuk mencegah kanker berbahaya.

2. Paprika hijau (56,5 mg/ 50 gram)

Paprika hijau memang tak setenar paprika merah. Mungkin hanya sedikit orang yang suka mengonsumsi paprika hijau. Biasanya paprika hijau digunakan sebagai campuran salad atau bumbu masakan. Ternyata paprika hijau mengandung beragam nutrisi yang diperlukan oleh tubuh.

Selain bertindak sebagai sumber vitamin C, setiap 50 gram paprika hijau juga mengandung senyawa serat sebesar 1,6 gram, 13 kalori, dan 0,52 protein. Kandungan-kandungan inilah yang harus kamu konsumsi secara rutin agar tubuh selalu tetap fit.

3. Kale (53 mg/ 50 gram)

Kale masuk kedalam keluarga kubis-kubisan, tapi kale memiliki ciri khas daun yang hijau dan bergelombang. Kale biasanya dimasak menjadi masakah China dengan penambahan garam. Meski terlihat sama seperti sawi, namun sayuran jenis ini memiliki nutrisi yang lebih lengkap.

Dengan konsumsi 50 gram kale sehari, maka kamu akan mendapatkan asupan protein 2,57 gram, serat 3 gram, dan 39 kalori. Sementara itu, kandungan vitamin C dalam kale bermanfaat untuk mencegah dehidrasi dan kanker. Bahkan kandungan vitamin K bermanfaat untuk melancarkan peredaran darah.

4. Brokoli (49 mg/ 100 gram)

Makanan yang mengandung vitamin C selanjutnya adalah brokoli. Ini sebenarnya juga termasuk jenis tanaman kubis, tapi cenderung memiliki bentuk buah yang dapat dan renyah. Selain itu, warna hijaunya yang khas juga membedakan dengan sayuran kol.

Brokoli mampu mencukupi vitamin C sebsar 49 mg setiap kamu konsumsi 100 gram. Tak hanya itu saja, dalam brokoli juga terkandung serat 3 gram, 23 kalori, dan 1,76 gram protein. Brokoli sangat baik apabila kamu gunakan untuk menjalani program diet sehat.

5. Bok Choy (42 mg/ 100 gram)

Mungkin masih asing mendengar nama ‘Bok Choy’. Sekilas sayuran ini mirip dengan sawi, akan tetapi memiliki batang yang cenderung pendek dan melebar. Kamu bisa memanfaatkan daun dan batangnya sebagai olahan sup atau masakan lain.

Biasanya bok choy banyak diolah menjadi masakan China dengan bumbunya yang khas. Dalam setiap 100 gram bok choy, kamu akan mendapatkan asupan nutrisi serat 1,9 gram, 21 kalori, dan 2,78 protein.

6. Kembang kol (26 mg/ 100 gram)

Kembang kol hampir mirip dengan brokoli, tapi ia memiliki struktur yang lebih padat dan warna putih kekuningan. Rasanya yang manis dan renyah, membuat sayuran ini menjadi idola di hati masyarakat. Kamu pun dapat membuat beragam kuliner lezat dengan kembang kol.

Sumber vitamin C dalam kembang kol bermanfaat untuk meningkatkan sistem kekebalan, bertindak sebagai antioksidan penangkal radikal bebas, dan masih banyak lagi. Dengan konsumsi kembang kol 100 gram rutin, maka kamu akan mendapatkan 2 gram serat, 12 kalori, dan 1,23 gram protein.

7. Labu (23 mg/ 100 gram)

Labu termasuk jenis tanaman yang merambat. Berbeda dengan tanaman lain, labu lebih mudah tumbuh dimana pun, bahkan tempat sampah sekalipun. Labu kuning cenderung lebih disukai karena memiliki tekstur lembut dan rasa manis.

Konsumsi minimal 100 gram labu sehari, maka akan mencukupi serat 2,1 gram, 23 kalori, dan 1,23 gram protein. Sedangkan sumber vitamin C pada labu bermanfaat untuk mencegah radikal bebas, meningkatkan imun, mencegah penuaan dini, dan masih banyak lagi.

8. Ubi jalar (21,3 mg/ 100 gram)

Ubi jalar merupakan salah satu jenis makanan yang mengandung vitamin C dengan rasa manis dan lembut. Aroma ubi jalar yang khas membuatnya banyak diolah menjadi beranekaragam kuliner.

Selain lezat dikonsumsi, ubi jalar juga memiliki banyak manfaat bagi kesehatan tubuh. Dengan konsumsi minimal 100 gram sehari, maka tubuh kamu akan mendapatkan 100 kalori, 3,7 serat, dan 2,17 protein. Kandungan vitamin C pada ubi jalar bermanfaat untuk cegah kanker dan serangan virus.

9. Lobak (22,1 mg/ 100 gram)

Sekilas lobak ini mirip dengan mentimun, tapi warna dagingnya yang putih membuat lobak terlihat lebih menyegarkan. Pigmen putih inilah yang menandakan kandungan mineral alami dalam lobak cukup tinggi.

Dengan kamu konsumsi lobak minimal 100 gram sehari, maka tubuh akan mendapatkan 2,6 gram serat, 23 kalori, dan 0,78 protein. Selain itu, kandungan mineral alami seperti kalsium, fosfor, dan megnesium di dalamnya juga bermanfaat untuk meningkatkan kepadatan tulang.

10. Kentang (15,2 mg/ 100 gram)

Kentang cukup terkenal dengan kandungan kalium tinggi yang bisa menurunkan hipertensi dan cegah penyakit ginjal. Meskipun masih jarang yang mengonsumsi kentang, tapi di luar negeri sudah banyak yang menjadikannya sebagai pengganti karbohidrat.

Setiap konsumsi kentang seberat 100 gram, maka kamu akan mendapatkan asupan serat sebesar 3,2 gram, 178 kalori, dan 4,2 gram protein. Kandungan-kandungan tersebut semakin lengkap dengan adanya sumber vitamin C sebesar 15,2 mg yang baik untuk kekebalan tubuh.

Buah Mengandung Vitamin C Tinggi

Sebenarnya sumber vitamin C paling tinggi itu berada di buah-buahan. Apa sajakah itu? berikut buah yang mengandung vitamin C tinggi:

11. Jambu Biji (378 mg / 60 gram)

12. Blackcurrant (200mg/68 gram)

13. Buah Leci (132 mg/100 gram)

14. Pepaya (85mg/100 gram) selengkapnya: Manfaat pepaya

15. Stroberri (83 mg/ 100 gram)

16. Jeruk Bali (79 mg/ 100 gram)

17. Nanas (77 mg/100 gram)

18. Markisa (72 mg/100 gram)

19. Jeruk (69 mg/100 gram) selengkapnya: Manfaat jeruk

20. Kiwi (62 mg/ 100 gram) selengkapnya: Manfaat kiwi

21. Sukun (62 mg/ 100 gram)

22. Mangga (58.2 mg / 100 gram)

23. Belimbing (46 mg/100gram) selengkapnya: Manfaat belimbing

24. Lemon (45 mg/ 1 lemon uk. sedang)

25. Melon (26,3 mg / 1 potong kecil lemon)

26. Alpukat (21 mg/ 1 alpukat kecil) selengkapnya: Manfaat alpukat

27. Jeruk Nipis (18,7 mg/ 1 jeruk nipis kecil)

28. Anggur Hijau (15 mg / 100 gram)

29. Tomat (14,5 mg/ 50 gram) baca: Manfaat buah tomat

30. Pir (9,4 mg / 50 gram)

31. Pisang (9,3 mg / 1 buah pisang sedang) 

*selebihnya akan ditambah lain kesempatan

Manfaat Vitamin C Bagi Kesehatan Tubuh

- Vitamin C termasuk jenis antioksidan alami yang dapat menangkal radikal bebas penyebab penyakit berbahaya. Sehingga bisa meningkatkan sistem kekebalan tubuh kamu.

- Tubuh sangat memerlukan asupan sumber vitamin C. Karena nantinya jenis vitamin ini akan diolah bersama kolagen dan protein untuk sel-sel tubuh. Inilah alasan kenapa vitamin C baik untuk menyegarkan kulit dan memperkuat tulang.

- Vitamin C berperan penting untuk menjaga kinerja organ-organ tubuh agar tetap bekerja optimal.

Itulah beberapa makanan yang mengandung vitamin C tinggi. Akibat dari kekurangan vitamin jenis ini akan sangat fatal bagi kesehatan. Maka dari itu, sebaiknya kamu konsumsi secara rutin makanan sumber vitamin C diatas rutin mulai dari detik ini juga. Selamat mencoba.

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