{"id":6064,"date":"2023-04-14T16:42:22","date_gmt":"2023-04-14T09:42:22","guid":{"rendered":"https:\/\/shopbiz.vn\/kien-thuc\/dinh-duong-va-suc-khoe\/20-loai-thuc-pham-giau-vitamin-c-nhat.html"},"modified":"2023-04-14T16:42:22","modified_gmt":"2023-04-14T09:42:22","slug":"20-loai-thuc-pham-giau-vitamin-c-nhat","status":"publish","type":"post","link":"https:\/\/elysostore.com\/vi\/20-loai-thuc-pham-giau-vitamin-c-nhat\/","title":{"rendered":"20 lo\u1ea1i th\u1ef1c ph\u1ea9m b\u1ed5 sung nhi\u1ec1u vitamin C nh\u1ea5t"},"content":{"rendered":"
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Vitamin C \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nh\u01b0 m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh, c\u0169ng nh\u01b0 c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe l\u00e0n da v\u00e0 ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch. Ngo\u00e0i ra, vitamin C c\u0169ng r\u1ea5t quan tr\u1ecdng cho s\u1ef1 t\u1ed5ng h\u1ee3p collagen, m\u00f4 li\u00ean k\u1ebft, x\u01b0\u01a1ng, r\u0103ng v\u00e0 c\u00e1c m\u1ea1ch m\u00e1u nh\u1ecf. V\u1eady \u0111\u00e2u l\u00e0 nh\u1eefng th\u1ef1c ph\u1ea9m gi\u00e0u canxi ch\u00fang ta n\u00ean b\u1ed5 sung?<\/b><\/p>\n<\/div>\n

1. T\u00e1c d\u1ee5ng c\u1ee7a vitamin C<\/h2>\n
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C\u01a1 th\u1ec3 con ng\u01b0\u1eddi kh\u00f4ng th\u1ec3 t\u1ef1 s\u1ea3n xu\u1ea5t ho\u1eb7c l\u01b0u tr\u1eef vitamin C<\/b>. Do \u0111\u00f3, ch\u00fang ta c\u1ea7n thi\u1ebft s\u1eed d\u1ee5ng c\u00e1c lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C<\/b> \u0111\u1ec3 b\u1ed5 sung \u0111\u1ee7 h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t n\u00e0y theo nhu c\u1ea7u khuy\u1ebfn ngh\u1ecb.<\/p>\n

Trong tr\u01b0\u1eddng h\u1ee3p thi\u1ebfu vitamin C s\u1ebd g\u00e2y ra m\u1ed9t s\u1ed1 tri\u1ec7u ch\u1ee9ng bao g\u1ed3m: ch\u1ea3y m\u00e1u n\u01b0\u1edbu r\u0103ng, th\u01b0\u1eddng xuy\u00ean b\u1ea7m t\u00edm v\u00e0 nhi\u1ec5m tr\u00f9ng, v\u1ebft th\u01b0\u01a1ng k\u00e9m l\u00e0nh, thi\u1ebfu m\u00e1u v\u00e0 b\u1ec7nh scorbut .<\/p>\n<\/div>\n

2. 20 lo\u1ea1i th\u1ef1c ph\u1ea9m gi\u00e0u vitamin C<\/h2>\n
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2.1. M\u1eadn Kakadu<\/b><\/h3>\n

M\u1eadn Kakadu, m\u1ed9t lo\u1ea1i qu\u1ea3 si\u00eau th\u1ef1c ph\u1ea9m b\u1ea3n \u0111\u1ecba c\u1ee7a \u00dac hay c\u00f2n l\u00e0 th\u1ef1c ph\u1ea9m ch\u1ee9a vitamin C<\/b> g\u1ea5p 100 l\u1ea7n so v\u1edbi cam. H\u00e0m l\u01b0\u1ee3ng vitamin C c\u1ee7a th\u1ef1c ph\u1ea9m n\u00e0y ch\u1ee9a t\u1edbi 5.300 mg\/ 100 gam. Ch\u1ec9 m\u1ed9t qu\u1ea3 m\u1eadn ch\u1ee9a 481 mg vitamin C, t\u1ee9c 530% DV.<\/p>\n

H\u01a1n n\u1eefa, th\u00e0nh ph\u1ea7n c\u1ee7a m\u1eadn kakadu c\u0169ng gi\u00e0u c\u00e1c h\u1ee3p ch\u1ea5t nh\u01b0: kali, vitamin E<\/b> v\u00e0 ch\u1ea5t ch\u1ed1ng oxy h\u00f3a lutein, c\u00f3 th\u1ec3 c\u00f3 l\u1ee3i cho s\u1ee9c kh\u1ecfe c\u1ee7a m\u1eaft.<\/p>\n

2.2. Anh \u0111\u00e0o Acerola<\/b><\/h3>\n

V\u1edbi kho\u1ea3ng 49 gam anh \u0111\u00e0o acerola cung c\u1ea5p 822 mg vitamin C, ho\u1eb7c 913% DV. C\u00e1c nghi\u00ean c\u1ee9u s\u1eed d\u1ee5ng chi\u1ebft xu\u1ea5t t\u1eeb \u200b\u200bqu\u1ea3 s\u01a1 ri \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, lo\u1ea1i qu\u1ea3 n\u00e0y c\u00f3 th\u1ec3 c\u00f3 \u0111\u1eb7c t\u00ednh ch\u1ed1ng ung th\u01b0, gi\u00fap ng\u0103n ng\u1eeba t\u1ed5n th\u01b0\u01a1ng da do tia UVB<\/b> v\u00e0 th\u1eadm ch\u00ed l\u00e0m gi\u1ea3m t\u1ed5n th\u01b0\u01a1ng DNA do ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng kh\u00f4ng t\u1ed1t g\u00e2y ra.<\/p>\n

3. Qu\u1ea3 t\u1ea7m xu\u00e2n<\/b><\/h3>\n

Qu\u1ea3 t\u1ea7m xu\u00e2n<\/b>, m\u1ed9t lo\u1ea1i qu\u1ea3 nh\u1ecf, ng\u1ecdt, th\u01a1m v\u00e0 ch\u1ee9a nhi\u1ec1u vitamin C. Kho\u1ea3ng s\u00e1u qu\u1ea3 t\u1ea7m xu\u00e2n cung c\u1ea5p 119 mg vitamin C, ho\u1eb7c 132% DV.<\/p>\n

Vitamin C th\u00e0nh ph\u1ea7n quan tr\u1ecdng cho s\u1ef1 t\u1ed5ng h\u1ee3p collagen<\/b>, h\u1ed7 tr\u1ee3 s\u1ef1 to\u00e0n v\u1eb9n c\u1ee7a da khi b\u1ea1n gi\u00e0 \u0111i. C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ph\u00e1t hi\u1ec7n ra r\u1eb1ng, vitamin C c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m gi\u1ea3m t\u00e1c h\u1ea1i c\u1ee7a \u00e1nh n\u1eafng m\u1eb7t tr\u1eddi \u0111\u1ed1i v\u1edbi l\u00e0n da, gi\u1ea3m n\u1ebfp nh\u0103n, kh\u00f4 v\u00e0 s\u1ea1m m\u00e0u. Vitamin C c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap ch\u1eefa l\u00e0nh v\u1ebft th\u01b0\u01a1ng v\u00e0 c\u00e1c t\u00ecnh tr\u1ea1ng vi\u00eam da.<\/p>\n

2.4. \u1edat s\u1eebng<\/b><\/h3>\n

H\u00e0m l\u01b0\u1ee3ng vitamin C trong m\u1ed9t qu\u1ea3 \u1edbt xanh ch\u1ee9a 109 mg vitamin C, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 121% DV. Trong khi \u0111\u00f3, h\u00e0m l\u01b0\u1ee3ng vitamin C c\u1ee7a m\u1ed9t qu\u1ea3 \u1edbt \u0111\u1ecf 65 mg vitamin C, hay 72% DV. H\u01a1n n\u1eefa, \u1edbt r\u1ea5t gi\u00e0u capsaicin, h\u1ee3p ch\u1ea5t c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111au v\u00e0 vi\u00eam. Ngo\u00e0i ra, c\u0169ng c\u00f3 b\u1eb1ng ch\u1ee9ng cho th\u1ea5y kho\u1ea3ng m\u1ed9t mu\u1ed7ng canh (10 gam) b\u1ed9t \u1edbt \u0111\u1ecf c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng \u0111\u1ed1t ch\u00e1y ch\u1ea5t b\u00e9o<\/b>.<\/p>\n

2.5. \u1ed4i<\/b><\/h3>\n

H\u00e0m l\u01b0\u1ee3ng vitamin C trong m\u1ed9t qu\u1ea3 \u1ed5i ch\u1ee9a 126 mg vitamin C, ho\u1eb7c 140% DV, \u0111\u1eb7c bi\u1ec7t gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a lycopene. M\u1ed9t nghi\u00ean c\u1ee9u th\u1ef1c hi\u1ec7n v\u1edbi th\u1eddi gian k\u00e9o d\u00e0i s\u00e1u tu\u1ea7n \u1edf 45 ng\u01b0\u1eddi tr\u1ebb tu\u1ed5i v\u00e0 kh\u1ecfe m\u1ea1nh cho th\u1ea5y r\u1eb1ng, \u0103n 400 gram \u1ed5i g\u1ecdt v\u1ecf m\u1ed7i ng\u00e0y, c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 huy\u1ebft \u00e1p v\u00e0 m\u1ee9c cholesterol to\u00e0n ph\u1ea7n<\/b>.<\/p>\n<\/div>\n

\"qu\u1ea3
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\u1ed4i l\u00e0 m\u1ed9t lo\u1ea1i tr\u00e1i c\u00e2y ch\u1ee9a l\u01b0\u1ee3ng l\u1edbn vitamin C<\/div>\n<\/figcaption><\/figure>\n
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2.6. \u1edat v\u00e0ng ng\u1ecdt<\/b><\/h3>\n

H\u00e0m l\u01b0\u1ee3ng vitamin C c\u1ee7a \u1edbt chu\u00f4ng ho\u1eb7c \u1edbt ng\u1ecdt s\u1ebd thay \u0111\u1ed5i t\u0103ng l\u00ean khi ch\u00fang tr\u01b0\u1edfng th\u00e0nh. Kho\u1ea3ng 75 gam \u1edbt v\u00e0ng cung c\u1ea5p 137 mg vitamin C, hay 152% DV, g\u1ea5p \u0111\u00f4i l\u01b0\u1ee3ng c\u00f3 trong \u1edbt xanh.<\/p>\n

L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c ti\u00eau th\u1ee5 \u0111\u1ee7 vitamin C r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe m\u1eaft c\u1ee7a b\u1ea1n v\u00e0 c\u00f3 th\u1ec3 gi\u00fap b\u1ea3o v\u1ec7 ch\u1ed1ng l\u1ea1i s\u1ef1 ti\u1ebfn tri\u1ec3n c\u1ee7a b\u1ec7nh \u0111\u1ee5c th\u1ee7y tinh th\u1ec3<\/b>.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean 300 ph\u1ee5 n\u1eef cho k\u1ebft qu\u1ea3 nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u01b0\u1ee3ng vitamin C cao h\u01a1n c\u00f3 nguy c\u01a1 ti\u1ebfn tri\u1ec3n \u0111\u1ee5c th\u1ee7y tinh th\u1ec3 th\u1ea5p h\u01a1n 33% so v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 l\u01b0\u1ee3ng ti\u00eau th\u1ee5 \u00edt lo\u1ea1i th\u1ef1c ph\u1ea9m n\u00e0y.<\/p>\n

2.7. Nho \u0111en<\/b><\/h3>\n

Kho\u1ea3ng 56 gam qu\u1ea3 nho \u0111en ch\u1ee9a 101 mg vitamin C, ho\u1eb7c 112% DV. Ngo\u00e0i ra, th\u00e0nh ph\u1ea7n trong nho c\u00f2n ch\u1ee9a c\u00e1c flavonoid ch\u1ed1ng oxy h\u00f3a \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 anthocyanins l\u00e0m cho nho c\u00f3 m\u00e0u \u0111\u1eadm.<\/p>\n

C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, ch\u1ebf \u0111\u1ed9 \u0103n gi\u00e0u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a<\/b> nh\u01b0: vitamin C v\u00e0 anthocyanins gi\u00fap l\u00e0m gi\u1ea3m t\u1ed5n th\u01b0\u01a1ng oxy h\u00f3a li\u00ean quan \u0111\u1ebfn c\u00e1c b\u1ec7nh m\u00e3n t\u00ednh.<\/p>\n

2.8. C\u1ecf x\u1ea1 h\u01b0\u01a1ng<\/b><\/h3>\n

T\u00ednh theo gam, c\u1ecf x\u1ea1 h\u01b0\u01a1ng t\u01b0\u01a1i<\/b> c\u00f3 l\u01b0\u1ee3ng vitamin C g\u1ea5p ba l\u1ea7n cam v\u00e0 \u0111\u01b0\u1ee3c coi nh\u01b0 m\u1ed9t trong nh\u1eefng lo\u1ea1i qu\u1ea3 c\u00f3 n\u1ed3ng \u0111\u1ed9 vitamin C cao nh\u1ea5t trong t\u1ea5t c\u1ea3 c\u00e1c lo\u1ea1i th\u1ea3o m\u1ed9c \u1ea9m th\u1ef1c. V\u1edbi 28 gam c\u1ecf x\u1ea1 h\u01b0\u01a1ng t\u01b0\u01a1i cung c\u1ea5p 45mg vitamin C, chi\u1ebfm 50% DV. Th\u1eadm ch\u00ed ch\u1ec9 r\u1eafc 1\u20132 mu\u1ed7ng canh (3\u20136 gam) c\u1ecf x\u1ea1 h\u01b0\u01a1ng t\u01b0\u01a1i trong b\u1eefa \u0103n c\u0169ng b\u1ed5 sung th\u00eam 3,5\u20137 mg vitamin C v\u00e0o ch\u1ebf \u0111\u1ed9 \u0103n, v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch gi\u00fap ch\u1ed1ng l\u1ea1i nhi\u1ec5m tr\u00f9ng<\/b>.<\/p>\n

Trong khi c\u1ecf x\u1ea1 h\u01b0\u01a1ng \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng thu\u1ed1c ph\u1ed5 bi\u1ebfn cho b\u1ec7nh vi\u00eam h\u1ecdng v\u00e0 c\u00e1c t\u00ecnh tr\u1ea1ng h\u00f4 h\u1ea5p. C\u1ecf x\u1ea1 h\u01b0\u01a1ng c\u0169ng ch\u1ee9a nhi\u1ec1u vitamin C, gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe mi\u1ec5n d\u1ecbch, t\u1ea1o kh\u00e1ng th\u1ec3, ti\u00eau di\u1ec7t virus, vi khu\u1ea9n v\u00e0 lo\u1ea1i b\u1ecf c\u00e1c t\u1ebf b\u00e0o b\u1ecb nhi\u1ec5m b\u1ec7nh.<\/p>\n<\/div>\n

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2.9. M\u00f9i t\u00e2y<\/b><\/h3>\n

8 gam m\u00f9i t\u00e2y t\u01b0\u01a1i ch\u1ee9a 10 mg vitamin C, cung c\u1ea5p 11% DV v\u00e0 m\u00f9i t\u00e2y ngu\u1ed3n cung c\u1ea5p s\u1eaft kh\u00f4ng heme c\u00f3 ngu\u1ed3n g\u1ed1c th\u1ef1c v\u1eadt \u0111\u00e1ng k\u1ec3. Th\u00eam v\u00e0o \u0111\u00f3, Vitamin C trong m\u00f9i t\u00e2y c\u00f2n gi\u00fap l\u00e0m t\u0103ng h\u1ea5p thu s\u1eaft kh\u00f4ng heme. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 ng\u0103n ng\u1eeba v\u00e0 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n b\u1ec7nh thi\u1ebfu m\u00e1u do thi\u1ebfu s\u1eaft<\/b>.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n trong kho\u1ea3ng th\u1eddi gian k\u00e9o d\u00e0i hai th\u00e1ng \u0111\u00e3 cung c\u1ea5p cho nh\u1eefng ng\u01b0\u1eddi \u0103n chay 500 mg vitamin C hai l\u1ea7n m\u1ed9t ng\u00e0y trong b\u1eefa \u0103n c\u1ee7a h\u1ecd. V\u00e0o th\u1eddi gian nghi\u00ean c\u1ee9u, n\u1ed3ng \u0111\u1ed9 s\u1eaft c\u1ee7a h\u1ecd \u0111\u00e3 t\u0103ng 17%, hemoglobin t\u0103ng 8% v\u00e0 ferritin-d\u1ea1ng d\u1ef1 tr\u1eef c\u1ee7a s\u1eaft, t\u0103ng 12%<\/p>\n

2.10. C\u1ea3i b\u00f3 x\u00f4i<\/b><\/h3>\n

M\u1ed9t ch\u00e9n rau bina s\u1ed1ng cung c\u1ea5p 195 mg vitamin C, hay 217% DV. M\u1eb7c d\u00f9 nhi\u1ec7t n\u1ea5u ch\u00edn l\u00e0m gi\u1ea3m h\u00e0m l\u01b0\u1ee3ng vitamin C trong th\u1ef1c ph\u1ea9m, m\u1ed9t ch\u00e9n c\u1ea3i n\u1ea5u ch\u00edn v\u1eabn cung c\u1ea5p 117 mg vitamin C, hay 130% DV. H\u01a1n n\u1eefa, c\u1ea3i b\u00f3 x\u00f4i c\u0169ng ch\u1ee9a nhi\u1ec1u vitamin A<\/b>, kali, canxi, mangan, ch\u1ea5t x\u01a1 v\u00e0 folate.<\/p>\n

2.11. C\u1ea3i xo\u0103n<\/b><\/h3>\n

C\u1ea3i xo\u0103n, th\u1ef1c ph\u1ea9m b\u1ed5 sung vitamin C<\/b>. C\u1ea3i xo\u0103n s\u1ed1ng c\u1eaft nh\u1ecf cung c\u1ea5p 80 mg vitamin C, ho\u1eb7c 89% DV \u0111\u1ed3ng th\u1eddi c\u0169ng cung c\u1ea5p m\u1ed9t l\u01b0\u1ee3ng l\u1edbn vitamin K<\/b> v\u00e0 c\u00e1c carotenoid lutein v\u00e0 zeaxanthin .<\/p>\n

M\u1ed9t ch\u00e9n c\u1ea3i xo\u0103n n\u1ea5u ch\u00edn cung c\u1ea5p 53 mg, hay 59% DV cho vitamin C. Trong khi n\u1ea5u ch\u00edn lo\u1ea1i rau n\u00e0y l\u00e0m gi\u1ea3m h\u00e0m l\u01b0\u1ee3ng vitamin C, v\u00e0 m\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng lu\u1ed9c, chi\u00ean ho\u1eb7c h\u1ea5p c\u00e1c lo\u1ea1i rau xanh gi\u00fap gi\u1ea3i ph\u00f3ng nhi\u1ec1u ch\u1ea5t ch\u1ed1ng oxy h\u00f3a h\u01a1n.<\/p>\n<\/div>\n

\"C\u1ea3i
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Ng\u01b0\u1eddi d\u00f9ng c\u00f3 th\u1ec3 b\u1ed5 sung vitamin C b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng rau c\u1ea3i xo\u0103n trong c\u00e1c b\u1eefa \u0103n<\/div>\n<\/figcaption><\/figure>\n
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2.12. Kiwi<\/b><\/h3>\n

M\u1ed9t qu\u1ea3 kiwi v\u1eeba ch\u1ee9a 71 mg vitamin C, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 79% DV (35). Vitamin C trong kiwi c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng oxy h\u00f3a, gi\u1ea3m cholesterol v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch. M\u1ed9t nghi\u00ean c\u1ee9u th\u1ef1c hi\u1ec7n \u1edf 30 ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh trong \u0111\u1ed9 tu\u1ed5i 20\u201351 cho th\u1ea5y, \u0103n 2-3 qu\u1ea3 kiwi m\u1ed7i ng\u00e0y v\u00e0 duy tr\u00ec trong 28 ng\u00e0y l\u00e0m gi\u1ea3m \u0111\u1ed9 d\u00ednh c\u1ee7a ti\u1ec3u c\u1ea7u trong m\u00e1u xu\u1ed1ng 18% v\u00e0 gi\u1ea3m ch\u1ea5t b\u00e9o trung t\u00ednh xu\u1ed1ng 15%, c\u00f3 ngh\u0129a c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nguy c\u01a1 \u0111\u00f4ng m\u00e1u<\/b> v\u00e0 \u0111\u1ed9t qu\u1ef5<\/p>\n

2.13. B\u00f4ng c\u1ea3i xanh<\/b><\/h3>\n

H\u00e0m l\u01b0\u1ee3ng vitamin C c\u00f3 b\u00f4ng c\u1ea3i xanh<\/b> n\u1ea5u ch\u00edn cung c\u1ea5p 51 mg vitamin C. Nhi\u1ec1u nghi\u00ean c\u1ee9u quan s\u00e1t \u0111\u00e3 ch\u1ec9 ra m\u1ed1i li\u00ean quan c\u00f3 th\u1ec3 c\u00f3 gi\u1eefa vi\u1ec7c \u0103n nhi\u1ec1u rau h\u1ecd c\u1ea3i, \u0111\u1eb7c bi\u1ec7t b\u00f4ng c\u1ea3i xanh gi\u00e0u vitamin C v\u00e0 gi\u1ea3m stress oxy h\u00f3a, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng mi\u1ec5n d\u1ecbch, gi\u1ea3m nguy c\u01a1 ung th\u01b0 v\u00e0 b\u1ec7nh tim<\/b>.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u ng\u1eabu nhi\u00ean th\u1ef1c hi\u1ec7n \u1edf 27 thanh ni\u00ean nghi\u1ec7n thu\u1ed1c l\u00e1 \u0103n 250 gam b\u00f4ng c\u1ea3i xanh h\u1ea5p ch\u1ee9a 146 mg vitamin C m\u1ed7i ng\u00e0y. Sau m\u01b0\u1eddi ng\u00e0y, m\u1ee9c \u0111\u1ed9 protein ph\u1ea3n \u1ee9ng g\u00e2y vi\u00eam gi\u1ea3m 48%<\/p>\n

2.14. C\u1ea3i Brussels<\/b><\/h3>\n

M\u1ed9t n\u1eeda ch\u00e9n b\u1eafp c\u1ea3i Brussels n\u1ea5u ch\u00edn cung c\u1ea5p 49 mg vitamin C, ho\u1eb7c 54% DV. T\u01b0\u01a1ng t\u1ef1 nh\u01b0 h\u1ea7u h\u1ebft c\u00e1c lo\u1ea1i rau h\u1ecd c\u1ea3i, c\u1ea3i bruxen c\u0169ng ch\u1ee9a nhi\u1ec1u ch\u1ea5t x\u01a1, vitamin K, folate, vitamin A, mangan v\u00e0 kali. C\u1ea3 vitamin C v\u00e0 K \u0111\u1ec1u c\u00f3 vai tr\u00f2 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe x\u01b0\u01a1ng.<\/p>\n

M\u1ed9t \u0111\u00e1nh gi\u00e1 cho th\u1ea5y r\u1eb1ng, ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng nhi\u1ec1u vitamin C c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c gi\u1ea3m 26% nguy c\u01a1 g\u00e3y x\u01b0\u01a1ng h\u00f4ng v\u00e0 gi\u1ea3m 33% nguy c\u01a1 lo\u00e3ng x\u01b0\u01a1ng<\/b>.<\/p>\n

2.15. Chanh<\/b><\/h3>\n

Chanh \u0111\u01b0\u1ee3c trao cho c\u00e1c th\u1ee7y th\u1ee7 trong nh\u1eefng n\u0103m 1700 \u0111\u1ec3 ng\u0103n ng\u1eeba b\u1ec7nh scorbut. M\u1ed9t qu\u1ea3 chanh cung c\u1ea5p 83 mg vitamin C, ho\u1eb7c 92% DV.<\/p>\n

Khi c\u1eaft tr\u00e1i c\u00e2y v\u00e0 rau qu\u1ea3, enzyme polyphenol oxidase s\u1ebd b\u1ecb t\u00e1c \u0111\u1ed9ng b\u1edfi oxy, k\u00edch ho\u1ea1t qu\u00e1 tr\u00ecnh oxy h\u00f3a v\u00e0 bi\u1ebfn th\u1ef1c ph\u1ea9m th\u00e0nh m\u00e0u n\u00e2u. B\u00f4i n\u01b0\u1edbc c\u1ed1t chanh l\u00ean b\u1ec1 m\u1eb7t ti\u1ebfp x\u00fac c\u00f3 t\u00e1c d\u1ee5ng nh\u01b0 m\u1ed9t r\u00e0o c\u1ea3n, ng\u0103n ch\u1eb7n qu\u00e1 tr\u00ecnh h\u00f3a n\u00e2u.<\/p>\n

2.16. V\u1ea3i thi\u1ec1u<\/b><\/h3>\n

H\u00e0m l\u01b0\u1ee3ng vitamin C trong m\u1ed9t qu\u1ea3 v\u1ea3i cung c\u1ea5p g\u1ea7n 7 mg vitamin C, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 7,5% DV. V\u1ea3i c\u0169ng ch\u1ee9a axit b\u00e9o omega-3<\/b> v\u00e0 omega-6, nh\u1eefng th\u00e0nh ph\u1ea7n ch\u1ea5t b\u00e9o c\u00f3 l\u1ee3i cho n\u00e3o, tim v\u00e0 m\u1ea1ch m\u00e1u.<\/p>\n

Ch\u01b0a c\u00f3 nghi\u00ean c\u1ee9u c\u1ee5 th\u1ec3 v\u1ec1 v\u1ea3i thi\u1ec1u. Tuy nhi\u00ean, v\u1ea3i thi\u1ec1u cung c\u1ea5p nhi\u1ec1u vitamin C v\u1edbi vai tr\u00f2 t\u1ed5ng h\u1ee3p collagen v\u00e0 s\u1ee9c kh\u1ecfe m\u1ea1ch m\u00e1u<\/p>\n

2.17. H\u1ed3ng gi\u00f2n<\/b><\/h3>\n

Qu\u1ea3 h\u1ed3ng c\u00f3 m\u00e0u cam gi\u1ed1ng qu\u1ea3 c\u00e0 chua. M\u1eb7c d\u00f9 h\u1ed3ng Nh\u1eadt B\u1ea3n l\u00e0 ph\u1ed5 bi\u1ebfn nh\u1ea5t nh\u01b0ng lo\u1ea1i h\u1ed3ng M\u1ef9 m\u1edbi th\u1ef1c s\u1ef1 ch\u1ee9a nhi\u1ec1u vitamin C (h\u01a1n g\u1ea7n 9 l\u1ea7n). M\u1ed9t qu\u1ea3 h\u1ed3ng M\u1ef9 ch\u1ee9a 16,5 mg vitamin C, hay 18% DV.<\/p>\n

2.18. Qu\u1ea3 \u0111u \u0111\u1ee7<\/b><\/h3>\n

Kho\u1ea3ng 145 gram \u0111u \u0111\u1ee7 cung c\u1ea5p 87 mg vitamin C, ho\u1eb7c 97% DV. Vitamin C c\u0169ng c\u00f3 vai tr\u00f2 trong vi\u1ec7c h\u1ed7 tr\u1ee3 tr\u00ed nh\u1edb. Nghi\u00ean c\u1ee9u \u1edf 20 ng\u01b0\u1eddi m\u1eafc b\u1ec7nh Alzheimer nh\u1eb9 \u0111\u01b0\u1ee3c cho u\u1ed1ng chi\u1ebft xu\u1ea5t \u0111u \u0111\u1ee7 c\u00f4 \u0111\u1eb7c trong s\u00e1u th\u00e1ng. K\u1ebft qu\u1ea3 cho th\u1ea5y gi\u1ea3m vi\u00eam v\u00e0 gi\u1ea3m 40% stress oxy h\u00f3a.<\/p>\n<\/div>\n

\"\u0111u
\n
\u0110u \u0111\u1ee7 ch\u1ee9a vitamin C gi\u00fap \u00edch trong h\u1ed7 tr\u1ee3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd<\/div>\n<\/figcaption><\/figure>\n
\n

2.19. D\u00e2u t\u00e2y<\/b><\/h3>\n

Kho\u1ea3ng 152 gam cung c\u1ea5p 89 mg vitamin C, ho\u1eb7c 99% DV. D\u00e2u t\u00e2y cung c\u1ea5p c\u00e1c th\u00e0nh ph\u1ea7n: vitamin C, mangan, flavonoid, folate v\u00e0 c\u00e1c ch\u1ea5t ch\u1ed1ng oxy h\u00f3a c\u00f3 l\u1ee3i kh\u00e1c. C\u00e1c nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng, do h\u00e0m l\u01b0\u1ee3ng ch\u1ea5t ch\u1ed1ng oxy h\u00f3a cao, d\u00e2u t\u00e2y c\u00f3 th\u1ec3 gi\u00fap ng\u0103n ng\u1eeba ung th\u01b0, b\u1ec7nh m\u1ea1ch m\u00e1u, sa s\u00fat tr\u00ed tu\u1ec7<\/b> v\u00e0 b\u1ec7nh ti\u1ec3u \u0111\u01b0\u1eddng<\/b>.<\/p>\n

M\u1ed9t nghi\u00ean c\u1ee9u \u1edf 27 ng\u01b0\u1eddi b\u1ecb h\u1ed9i ch\u1ee9ng chuy\u1ec3n h\u00f3a<\/b> cho th\u1ea5y \u0103n d\u00e2u t\u00e2y \u0111\u00f4ng l\u1ea1nh h\u00e0ng ng\u00e0y l\u00e0m gi\u1ea3m c\u00e1c y\u1ebfu t\u1ed1 nguy c\u01a1 b\u1ec7nh tim. V\u00e0o cu\u1ed1i cu\u1ed9c nghi\u00ean c\u1ee9u k\u00e9o d\u00e0i 8 tu\u1ea7n, m\u1ee9c cholesterol LDL<\/b> \u0111\u00e3 gi\u1ea3m 11%, trong khi m\u1ee9c \u0111\u1ed9 c\u1ee7a d\u1ea5u hi\u1ec7u vi\u00eam m\u1ea1ch m\u00e1u VCAM gi\u1ea3m 18% .<\/p>\n

2.20. Cam<\/b><\/h3>\n

H\u00e0m l\u01b0\u1ee3ng vitamin C c\u1ee7a m\u1ed9t qu\u1ea3 cam trung b\u00ecnh ch\u1ee9a 70 mg vitamin C, chi\u1ebfm 78% DV.<\/p>\n

C\u00e1c lo\u1ea1i tr\u00e1i c\u00e2y h\u1ecd cam qu\u00fdt kh\u00e1c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n \u0111\u00e1p \u1ee9ng nhu c\u1ea7u vitamin C. V\u00ed d\u1ee5, n\u1eeda qu\u1ea3 b\u01b0\u1edfi ch\u1ee9a 44 mg ho\u1eb7c 73% DV, m\u1ed9t qu\u1ea3 qu\u00fdt 24 mg ho\u1eb7c 39% DV v\u00e0 n\u01b0\u1edbc \u00e9p c\u1ee7a m\u1ed9t qu\u1ea3 chanh 13 mg ho\u1eb7c 22% DV.<\/p>\n

Vitamin C c\u00f3 vai tr\u00f2 r\u1ea5t quan tr\u1ecdng \u0111\u1ed1i v\u1edbi h\u1ec7 th\u1ed1ng mi\u1ec5n d\u1ecbch, m\u00f4 li\u00ean k\u1ebft, s\u1ee9c kh\u1ecfe c\u1ee7a tim v\u00e0 m\u1ea1ch m\u00e1u. Khi c\u01a1 th\u1ec3 thi\u1ebfu nh\u1eefng lo\u1ea1i vitamin n\u00e0y c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c t\u1edbi s\u1ee9c kh\u1ecfe.<\/p>\n

Do \u0111\u00f3, khi \u0111\u00e3 n\u1eafm r\u00f5 h\u00e0m l\u01b0\u1ee3ng vitamin C c\u00f3 trong t\u1eebng lo\u1ea1i th\u1ef1c ph\u1ea9m, b\u1ea1n c\u00f3 th\u1ec3 l\u00ean cho m\u00ecnh m\u1ed9t ch\u1ebf \u0111\u1ed9 \u0103n khoa h\u1ecdc b\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 l\u01b0\u1ee3ng vitamin C c\u1ea7n thi\u1ebft cho c\u01a1 th\u1ec3.<\/p>\n<\/div>\n

\n

Tr\u1ebb c\u1ea7n cung c\u1ea5p \u0111\u1ee7 l\u01b0\u1ee3ng k\u1ebdm nguy\u00ean t\u1ed1\/ng\u00e0y \u0111\u1ec3 tr\u1ebb \u0103n ngon, \u0111\u1ea1t chi\u1ec1u cao v\u00e0 c\u00e2n n\u1eb7ng \u0111\u00fang chu\u1ea9n v\u00e0 v\u01b0\u1ee3t chu\u1ea9n. K\u1ebdm \u0111\u00f3ng vai tr\u00f2 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn h\u1ea7u h\u1ebft c\u00e1c qu\u00e1 tr\u00ecnh sinh h\u1ecdc di\u1ec5n ra trong c\u01a1 th\u1ec3, \u0111\u1eb7c bi\u1ec7t l\u00e0 qu\u00e1 tr\u00ecnh ph\u00e2n gi\u1ea3i t\u1ed5ng h\u1ee3p axit nucleic, protein… C\u00e1c c\u01a1 quan trong c\u01a1 th\u1ec3 khi thi\u1ebfu k\u1ebdm c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn m\u1ed9t s\u1ed1 b\u1ec7nh l\u00fd nh\u01b0 r\u1ed1i lo\u1ea1n th\u1ea7n kinh, d\u1ec5 sinh c\u00e1u g\u1eaft,… V\u00ec v\u1eady cha m\u1eb9 c\u1ea7n t\u00ecm hi\u1ec3u v\u1ec1 Vai tr\u00f2 c\u1ee7a k\u1ebdm v\u00e0 h\u01b0\u1edbng d\u1eabn b\u1ed5 sung k\u1ebdm h\u1ee3p l\u00fd cho b\u00e9<\/b>.<\/p>\n

Ngo\u00e0i k\u1ebdm, cha m\u1eb9 c\u0169ng c\u1ea7n b\u1ed5 sung cho tr\u1ebb c\u00e1c vitamin v\u00e0 kho\u00e1ng ch\u1ea5t quan tr\u1ecdng kh\u00e1c nh\u01b0 lysine, crom, vitamin nh\u00f3m B,… gi\u00fap con \u0103n ngon, c\u00f3 h\u1ec7 mi\u1ec5n d\u1ecbch t\u1ed1t, t\u0103ng c\u01b0\u1eddng \u0111\u1ec1 kh\u00e1ng \u0111\u1ec3 \u00edt \u1ed1m v\u1eb7t.<\/p>\n<\/div>\n

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Ngu\u1ed3n tham kh\u1ea3o: healthline.com<\/b><\/p>\n<\/div>\n<\/div>\n

Block \"cuoi-bai-vinmec\"<\/b> not found<\/mark><\/p>\n

Block \"chu-ki-droppii-shops\"<\/b> not found<\/mark><\/p><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Vitamin C \u0111\u01b0\u1ee3c bi\u1ebft \u0111\u1ebfn nh\u01b0 m\u1ed9t ch\u1ea5t ch\u1ed1ng oxy h\u00f3a m\u1ea1nh, c\u0169ng nh\u01b0 c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn s\u1ee9c kh\u1ecfe l\u00e0n da v\u00e0 ch\u1ee9c n\u0103ng mi\u1ec5n d\u1ecbch. Ngo\u00e0i ra, vitamin C c\u0169ng r\u1ea5t quan tr\u1ecdng cho s\u1ef1 t\u1ed5ng h\u1ee3p collagen, m\u00f4 li\u00ean k\u1ebft, x\u01b0\u01a1ng, r\u0103ng v\u00e0 c\u00e1c m\u1ea1ch m\u00e1u nh\u1ecf. V\u1eady \u0111\u00e2u l\u00e0…<\/p>\n","protected":false},"author":13,"featured_media":6067,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5562,5591],"tags":[],"class_list":["post-6064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tin-tuc-su-kien","category-kien-thuc-suc-khoe"],"acf":[],"_links":{"self":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/posts\/6064","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/comments?post=6064"}],"version-history":[{"count":0,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/posts\/6064\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/media\/6067"}],"wp:attachment":[{"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/media?parent=6064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/categories?post=6064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elysostore.com\/vi\/wp-json\/wp\/v2\/tags?post=6064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}