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  • Selain Jeruk, Ini Buah yang Kaya akan Kandungan Vitamin C

Selain Jeruk, Ini Buah yang Kaya akan Kandungan Vitamin C

Selain Jeruk, Ini Buah yang Kaya akan Kandungan Vitamin C

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Jika bicara mengenai vitamin C, banyak orang beranggapan bahwa buah jeruk adalah buah yang kaya akan kandungan vitamin C. Namun jeruk bukanlah satu-satunya buah yang mengandung vitamin C. Selain jeruk, masih banyak lagi buah yang memiliki kandungan vitamin C melimpah. Apa saja?

 

Buah-buahan yang kaya akan kandungan vitamin C

Vitamin C dikenal juga dengan istilah asam askorbat berfungsi untuk menjaga sistem imun tubuh dan membantu tubuh untuk menggunakan zat besi yang didapat dari makanan. Dilansir dari WebMD, vitamin C dalam tubuh juga berfungsi untuk meningkatkan kolagen, jaringan ikat kenyal yang membantu menyembuhkan luka dan memperbaiki sel tubuh yang rusak. Untuk mendapatkan manfaat vitamin C, Anda juga bisa mendapatkan dari beberapa buah berikut ini:

1. Jambu biji

Banyak yang tidak menyangkan bahwa jambu biji memiliki kandungan vitamin C yang lebih tunggi dari jeruk. Dilansir dari Healthline, satu buah jambu mengandung 126 mg vitamin C. Tak hanya mengandung vitamin C, buah jambu juga kaya akan likopen. Sebuah penelitian menyebutkan bahwa orang dewasa muda yang sehat dan mengonsumsi 400 gram jambu setiap harinya memiliki tekanan darah dan kolesterol yang lebih terjaga.

2. Pepaya

Satu cup pepaya atau sekitar 145 gram pepaya mengandung 87 gram vitamin C yang baik untuk mencegah peradangan. Dalam sebuah studi, 20 orang dengan Alzheimer yang diberi ekstrak pepaya selama 6 bulan menunjukkan penurunan peradangan yang signifikan dan tingkat oksidatif stres yang menurun.

3. Kiwi

Buah yang memiliki kandungan vitamin C umumnya memiliki warna kuning atau oranye yang cerah. Namun kriteria tersebut tidak berlaku bagi buah kiwi. Buah yang memiliki daging buah berwarna hijau segar ini mengandung 71 mg vitamin C. Mengonsumsi buah kiwi juga terbukti dapat mengurangi tingkat oksidatif stres, menurunkan kolesterol dan meningkatkan kekebalan tubuh. Selain itu buah kiwi juga kaya serat dan kandungan antioksidan seperti flavonid dan karotenoid k meningkatkan perlindungan pada sel tubuh.

4. Lemon

Dibandingkan dengan buah jeruk, lemon juga memiliki kandungan vitamin C yang cukup tinggi yaitu sekitar 83 miligram. Kandungan vitamin C dalam lemon juga bertindak sebagai antioksidan. Mengonsumsi lemon secara rutin dapat membantu memelihara kesehatan dan menurunkan risiko penyakit jantung.

5. Strawberry

Satu cup strawberry mengandung 89 mg vitamin C. Strawberry juga mengandung vitamin C, mangan, flavonoid, folat dan antioksidan lainnya yang baik bagi sel tubuh. Sebuah studi menyebutkan bahwa strawberry juga baik untuk pencegahan kanker, penyakit vaskular, demensia dan diabetes.

6. Leci

Dalam 100 gram buah leci mengandung 71,5 mg vitamin C. Selain mengandung vitamin C leci juga mengandung berbagai mineral sehat, vitamin dan antioksidan seperti epicatechin. Kandungan vitamin C dan antioksidan dalam leci juga terbukti baik bagi kesehatan dan melindungi tubuh dari berbagai penyakit kronis seperti kanker dan diabetes.

7. Tomat

Sebuah tomat berukuran sedang mengandung 20 miligram vitamin C jika dimakan mentah. Kandungan vitamin C dalam tomat dapat berkurang jika Anda mengolahnya atau memasaknya, namun dapat meningkatkan kandungan likopen di dalamnya. Sebuah tips untuk bisa mendapat manfaat keduanya, Anda bisa mengonsumsi tomat segar dalam sandwich lalu memasak sisanya sebagai saus. Dengan begitu Anda akan mendapatkan khasiat antioksidan dan vitamin C dalam satu makanan secara bersamaan.

 

Selain buah-buah di atas, beberapa buah yang baik sebagai sumber vitamin C di antaranya mangga, blackcurrant, nanas, dan paprika. Vitamin C juga dapat dijumpai pada brokoli, melon dan kentang. Berbagai buah dan sayur di atas bisa menjadi variasi pemilihan sumber vitamin C sehari-hari. Konsumsilah buah dan sayuran tersebut dalam jumlah wajar karena mengonsumsi vitamin C secara berlebihan dapat menyebabkan masalah pencernaan, ketidakseimbangan nutrisi dan kelebihan zat besi.

 

Writer: Ratih

Edited by: dr. Nadya Hambali 

Last updated: 24-August-2021

Tags : nutrisi vitamin c

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