1、 Fruit sources

Citrus fruits

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Oranges, pomelos, lemons, and other fruits are rich in vitamin C, with approximately 30-60 milligrams per 100 grams of fruit flesh.

Grapefruits and oranges can be consumed directly or juiced to retain their nutritional value.

Berry fruits

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Strawberries (about 47 milligrams per 100 grams) and kiwis (over 60 milligrams per 100 grams) are highly effective sources, suitable for direct consumption or making salads.

Blueberries, cherries, and other fruits contain vitamin C and antioxidants, and can be paired with yogurt or oats.

Tropical fruits

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Papaya (about 80 milligrams per 100 grams), mango, pineapple, etc. are suitable for summer supplementation and can be cut into pieces or made into puree.

2、 Vegetable sources

Green leaves and cruciferous vegetables

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Green peppers (bell peppers) have the highest content (70-144 milligrams per 100 grams) and can be cold mixed or stir fried.

Broccoli (about 51mg/100g) and spinach (about 30mg/100g) are recommended to be steamed or stir fried to reduce nutrient loss.

Roots and Solanaceous Vegetables

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Tomatoes (about 20mg/100g), sweet potatoes, pumpkins, etc. can be consumed through salads, grilling, and other methods.

Bitter gourd, carrots and other dark vegetables are also rich in vitamin C.

3、 Other food sources

Animal based foods: Chicken liver, pig liver, and dairy products contain a small amount of vitamin C and can be consumed with vegetables.

Processed products: Natural orange juice, tomato sauce, etc. can be used as auxiliary sources, but attention should be paid to sugar and additives.

4、 Cooking and intake advice

Reduce nutrient loss

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Avoid prolonged high-temperature cooking and prioritize cold dishes, quick stir fry, or steaming.

Cut and cook ingredients freshly to reduce exposure time to air.

Diversified combinations

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Pair high vitamin C fruits (such as kiwifruit) with nuts to enhance antioxidant effects.

Add green peppers, broccoli, and lemon juice to vegetable salad to enhance absorption.

5、 Precautions

Avoid overdose: The recommended daily intake is no more than 2000 milligrams, as overdose may lead to diarrhea or kidney stones.

Special populations: Pregnant women and elderly people need to adjust their intake under the guidance of a doctor and prioritize supplementing with natural foods.

By balanced intake of fruits and vegetables and proper cooking, vitamin C can be efficiently obtained to meet daily health needs