bitamin CYana da mahimmancin bitamin mai narkewa da ruwa wanda dole ne a samo shi daga abinci. Yana da mahimmanci ba kawai don haɓaka tsarin rigakafi ba, har ma don jikinka yayi aiki yadda ya kamata. Vitamin C shine maganin antioxidant mai ƙarfi kuma yana tallafawa haɓakar salon salula da aikin tsarin jijiyoyin jini.
Yana da fa'idodi irin su sarrafa haɗarin ciwon daji, rage haɗarin cututtukan zuciya, rage saurin tsufa, taimakawa cikin ɗaukar ƙarfe da calcium, haɓaka tsarin rigakafi da rage matakan damuwa.
Ba kamar sauran abubuwan gina jiki ba, jikinmu ba zai iya samar da bitamin C ba. Tushensa kawai shine abincin da muke ci. Don haka, rashi bitamin C wani yanayi ne na yau da kullun wanda zai iya haifar da zubar gashi, farce mai karye, rauni, kumbura, bushewar fata, ciwon jiki, gajiya, cututtukan zuciya, canjin yanayi, cututtuka, da zub da jini.
Don magance waɗannan alamun da alamun bayyanar, wajibi ne don samun isasshen bitamin C daga abinci a kowace rana. a cikin labarin 'Ya'yan itãcen marmari masu wadata da bitamin C ve adadin bitamin C da ya kunsa za a jera.
'Ya'yan itãcen marmari masu ɗauke da Vitamin C
Cockatoo Plum
Wannan 'ya'yan itace shine mafi girman tushen bitamin C. Ya ƙunshi bitamin C fiye da lemu sau 100. Hakanan yana da wadata a cikin potassium da bitamin E.
mai gina jiki sosai cockatoo plumya sami karbuwa kwanan nan saboda ikonsa na iyakance farkon lalacewa na kwakwalwa saboda kasancewar antioxidants.
Vitamin C yana dauke da gram 100 = 5.300 MG.
Guava
A cewar masana, guava Yana daya daga cikin mafi yawan tushen bitamin C. Guava ɗaya kawai yana ba da fiye da 200mg na bitamin C.
An gudanar da bincike daban-daban don fahimtar tasirin guava a matakin bitamin C na mutum, kuma an gano cewa cin 'ya'yan itacen a kai a kai na iya taimakawa wajen rage hawan jini da adadin cholesterol gaba daya.
Vitamin C yana dauke da gram 100 = 228.3 MG.
kiwi
kiwi Abinci yana ƙarfafa rigakafi kuma yana taimakawa wajen yaƙar cututtuka.
Vitamin C yana dauke da gram 100 = 92.7 MG.
Jujube
Daya daga cikin mafi kyawun tushen bitamin C, jujube yana da fa'idodi kamar sabunta fata, taimakawa rage nauyi da haɓaka rigakafi da rage damuwa.
Vitamin C yana dauke da gram 100 = 69 MG.
Gwanda
naman alade gwanda Har ila yau, babban tushen bitamin C ne da kuma bitamin A, folate, fiber na abinci, calcium, potassium da omega 3 fatty acid.
strawberriessuna da yawan bitamin C, kuma kofi 1 na strawberries ya ƙunshi kashi 149 na abin da ake ci a kullum. Strawberries kuma sune tushen tushen antioxidants da fiber na abinci.
Vitamin C yana dauke da gram 100 = 58.8 MG.
orange
Daya matsakaici kullum orange cinyewa yana iya samar da abincin da ake buƙata na bitamin C.
abarbaIta ce 'ya'yan itace na wurare masu zafi wanda ke dauke da enzymes, antioxidants da bitamin. Ya ƙunshi adadi mai yawa na bitamin C, yana taimakawa wajen rage narkewar abinci da sauran matsalolin ciki. Shan abarba ya tabbatar da amfani wajen daidaita al’adar al’ada saboda kasancewar sinadarin da ake kira bromelain.
Vitamin C yana dauke da gram 100 = 47.8 MG.
Currant
Mai arziki a cikin antioxidants, black currant shine kyakkyawan tushen bitamin C. Cin blackcurrant yana taimakawa rage lalacewar oxidative da ke hade da cututtuka na kullum.
Vitamin C yana dauke da gram 100 = 47.8 MG.
Guzberi
Kuma aka sani da amla guzberi indiya Ana ci ne akasari don hana tari da mura da kuma kara kuzari ga gashi.
Vitamin C yana dauke da gram 100 = 41.6 MG.
kankana
Cin guna yana ɗaya daga cikin mafi sauƙi kuma mafi kyawun hanyoyin kwantar da jiki. Kyakkyawan tushen bitamin C, cantaloupe kuma yana cike da niacin, potassium, da bitamin A.
Vitamin C yana dauke da gram 100 = 41.6 MG.
Mango
MangoYana da kyakkyawan tushen bitamin C, tare da sauran abubuwan gina jiki kamar fiber, bitamin A, B6 da baƙin ƙarfe. Yin amfani da mangwaro akai-akai kuma a cikin tsari yana da matukar amfani ga lafiyar jiki gaba daya.
Vitamin C yana dauke da gram 100 = 36.4 MG.
Mulberry
MulberryYana da wadataccen tushen bitamin C kuma ya ƙunshi ƙananan ƙarfe, potassium, bitamin E da K.
Vitamin C yana dauke da gram 100 = 36.4 MG.
Dattijo-Berry
Dattijo-Berry 'Ya'yan itãcen shuka suna cike da antioxidants da bitamin waɗanda zasu iya taimakawa wajen bunkasa tsarin rigakafi.
Vitamin C yana dauke da gram 100 = 35 MG.
'Ya'yan Star
Starfruit ya ƙunshi muhimman abubuwan gina jiki. Wadannan suna da amfani ga asarar nauyi kuma suna taimakawa wajen inganta narkewa.
cin 'ya'yan inabiYana taimakawa wajen kiyaye matakin sukari a cikin ma'auni. Yana da kyau a lokacin cinyewa a dakin da zafin jiki, don haka ya kamata a kauce masa don adanawa a cikin firiji.
Vitamin C yana dauke da gram 100 = 31.2 MG.
Garehul
Mafi girman memba na dangin citrus pomelodangi ne na kurkusa ga 'ya'yan inabi. Load da bitamin C, pomelo yana amfanar jiki ta hanyoyi da yawa, kamar haɓaka tsarin rigakafi.
Vitamin C yana dauke da gram 100 = 31.2 MG.
'Ya'yan itãcen marmari
Wannan 'ya'yan itace mai ban sha'awa shine kyakkyawan tushen bitamin C, yana taimakawa wajen bunkasa rigakafi da tallafawa mafi kyawun narkewa.
Vitamin C yana dauke da gram 100 = 30 MG.
Prickly Pear
Shi ne ya fi kowa a cikin manyan nau'ikan tsiron cactus. Yana da fa'idodi kamar rage yawan ƙwayar cholesterol, inganta tsarin narkewar abinci da rage haɗarin ciwon sukari.
Vitamin C yana dauke da gram 100 = 30 MG.
mandarin
Kyakkyawan tushen bitamin C, wannan 'ya'yan itace na dangin orange ne. Tangerines na da kyau ga lafiya ta hanyoyi da yawa, daga kiyaye lafiyar kasusuwa zuwa taimakawa shakar baƙin ƙarfe, 'ya'yan itacen kuma suna da wadata a cikin folate da beta-carotene.
Vitamin C yana dauke da gram 100 = 26.7 MG.
rasberi
rasberi Yana da ƙananan adadin kuzari amma mai arziki a cikin fiber, bitamin, ma'adanai da antioxidants. 'Ya'yan itace tushen tushen bitamin C ne mai kyau.
Vitamin C yana dauke da gram 100 = 26.2 MG.
Binne
'ya'yan durian Ya ƙunshi adadi mai yawa na sinadirai waɗanda za su samar wa jiki isasshen adadin bitamin da ma'adanai. Yana taimakawa wajen kiyaye matakin hawan jini da kuma abubuwan da ke cikin bitamin C.
Vitamin C yana dauke da gram 100 = 19.7 MG.
ayaba
Kyakkyawan tushen fiber, bitamin, ma'adanai da sitaci mai jurewa Ayabayana da kyau tushen bitamin C.
Vitamin C yana dauke da gram 100 = 18.4 MG.
tumatur
Kayan lambu a matsayin dafuwa amfani, Botanically dauke 'ya'yan itace tumatur Yana da kyau tushen bitamin C, wanda yake da yawan abun ciki na ruwa kuma yana cike da abubuwa daban-daban.
Vitamin C yana dauke da gram 100 = 15 MG.
Cranberry
An yi la'akari da abinci mai yawa saboda ƙimar sinadirai masu yawa da abun ciki na antioxidant. amfanin lafiyar cranberriesWadannan sun hada da rage hadarin kamuwa da cutar yoyon fitsari zuwa yaki da cututtuka daban-daban.
Vitamin C yana dauke da gram 100 = 13.3 MG.
rumman
rumman Yana daya daga cikin 'ya'yan itatuwa masu lafiya. Yana da fa'idodin kiwon lafiya da yawa, tun daga rigakafi ko magance cututtuka daban-daban zuwa rage kumburi. Kasancewa mai kyau da lafiya tushen bitamin C, 'ya'yan itacen kuma yana taimakawa inganta wasan motsa jiki.
Wani nau'in 'ya'yan itace ne na musamman wanda ke da yawan kitsen lafiya. Yana ba da kusan bitamin 20 da ma'adanai, ciki har da potassium, lutein, da folate.
Vitamin C yana dauke da gram 100 = 10 MG.
ceri
Kyakkyawan tushen bitamin C ceriHar ila yau, yana cike da potassium, fiber, da sauran abubuwan gina jiki da jiki ke buƙatar yin aiki da kyau.
Vitamin C yana dauke da gram 100 = 10 MG.
apricots
apricotsYana cike da jerin ma'adanai da bitamin masu ban sha'awa, gami da bitamin A, bitamin C, bitamin K, bitamin E, potassium, jan karfe, manganese, magnesium, phosphorus da niacin.
Vitamin C yana dauke da gram 100 = 10 MG.
Blueberries
Blueberries Ya ƙunshi fiber, potassium, folate, bitamin B6 da phytonutrients. Yana taimakawa wajen rage yawan adadin cholesterol a cikin jini da haɗarin cututtukan zuciya.
Vitamin C yana dauke da gram 100 = 9.7 MG.
kankana
kankana Yana dauke da kashi 92 cikin dari na ruwa. Ya ƙunshi bitamin A, bitamin C, antioxidants da amino acid.
Vitamin C yana dauke da gram 100 = 8.1 MG.
Tamarind
Tamarind yana cike da bitamin daban-daban, musamman bitamin B da C, antioxidants, ma'adanai irin su carotene, magnesium da potassium.
Vitamin C yana dauke da gram 100 = 4.79 MG.
Elma
Elma Yana da wadata a cikin fiber kuma ƙarancin ƙarfin kuzari, yana mai da shi 'ya'yan itace masu asarar nauyi.
Vitamin C yana dauke da gram 100 = 4.6 MG.
Baƙar inabi
Black inabi an san su da launi mai laushi da kuma dandano mai dadi kuma suna cike da abubuwan gina jiki da antioxidants. Black inabi suna da wadata a cikin bitamin C, K, da A, tare da flavonoids da ma'adanai, kuma suna taimakawa wajen bunkasa rigakafi.
