1, ?ano hua?ai

?O nā hua citrus

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?O nā ?alani, nā pomelo, nā lemona a me nā hua citrus ?ē a?e he kumu ma?amau o ka huaora C, me kahi o 30-60 milligrams o ka huaora C no 100 grams o ka pulp hua.

Ua like ka huaora C i loko o ka hua waina me ka mea i loko o ka ?alani a ho?ohana mau ?ia no ka ho?onui ?ana i ka mea?ai i kēlā me kēia lā.

Nā hua hua

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Strawberries: Loa?a i kēlā me kēia 100 grams ma kahi o 47 milligrams o ka huaora C, nona nā hopena antioxidant a me nā hopena anti-inflammatory.

?O ka hua Kiwi: ?ike ?ia ?o "ke ali?i o ka huaora C", me ka ?ike ma luna o 60 milligrams no 100 grams, ?oi aku ka ki?eki?e ma mua o ka hapa nui o nā hua.

Blueberries: Nui i ka huaora C a me nā anthocyanins, he koho ki?eki?e lākou no nā hui antioxidant.

Nā Hua?ai Tropical a me nā Hua?ai Kūikawā

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Papaya: Loa?a iā ia ma kahi o 80 milligrams o ka huaora C no 100 grams, a he waiwai ho?i i ka huaora A a me ka fiber.

Mango a me ka pineapple: He ki?eki?e ka nui o nā hua?ai Tropical i ka huaora C a kūpono ia no ka ho?ohui ?ana i ke kauwela.

2. Nā mea?ai

?O nā lau ?ōma?oma?o a me nā lau cruciferous

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?O ka pepa ?ōma?oma?o (pepa persimmon): He ki?eki?e ki?eki?e o ka huaora C, hiki i ka 70-144 milligrams no 100 grams, e lilo ia i "champion" ma waena o nā mea kanu.

?O Broccoli a me ka spinach: Loa?a i kēlā me kēia 100g ma kahi o 51mg a me 30mg o ka huaora C, kūpono no ka ho?oulu ?ana a i ?ole ka hui ?ana i ke anu.

Nā A?a a me nā Hua?ai Solanaceous

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Tomato: Ma waena o nā hua?ai a me nā mea kanu, aia lākou ma kahi o 20 milligrams o ka huaora C no 100 grams a ho?ohana nui ?ia i ka saladi a i ?ole ka kuke ?ana.

?O ka ?uala a me ka ?ukena: He ki?eki?e ka nui o nā hua?ai a?a i ka huaora C a loa?a pū kekahi fiber mea?ai.

Nā mea kanu hihiu a me nā mea kanu kūikawā

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?O nā lau Dandelion: ?O kekahi o nā mea kanu ?āhiu maika?i loa i ka pūnāwai, aia ma kahi o 47 milligrams o ka huaora C no 100 grams, ?oi aku ka ki?eki?e ma mua o nā mea kanu ma?amau.

?O Chili: ?O ka chili ?ula?ula a me ka pepa ?ōma?oma?o nā kumu ki?eki?e o ka huaora C, hiki ke ho?onui i ka ?ono o nā kī?aha.

3、 Nā kumuwaiwai ?ē a?e

Nā mea?ai holoholona: Aia i loko o ka ate holoholona (e like me ke ake moa, ka ate pua?a) a me nā huahana waiu ka li?ili?i o ka huaora C, akā ?a?ole ia ke kumu nui.

Nā huahana i hana ?ia: Hiki i nā wai hua?ai maoli (e like me ka wai ?alani), ka ?uala tōmato, a me nā mea?ai ?ē a?e i hana ?ia e hā?awi i kekahi mau huaora C, akā ?oi aku ka maika?i o nā mea?ai hou.