Which vegetable contains a lot of vitamin C? How to consume effectively

July 05, 2023

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SUMMARY

・Functions of vitamin C and recommended intake
・Vegetables rich in vitamin C
・How to get vitamin C from vegetables efficiently
・Let's improve your eating habits by being conscious of the ideal amount of intake

Vitamin C is one of the nutrients necessary to maintain health and beauty. It is widely known that vitamin C is a water-soluble vitamin and is found in large amounts in vegetables and fruits. However, surprisingly few people know the specific amount they should consume.

So, this time we will introduce basic information about vitamin C, which is an important point when reviewing your diet for health and beauty. We will also explain recommended foods and cooking methods, so be sure to check it out.

Function of vitamin C and guideline of intake

Introduces the "function" and "work" of vitamin C, which are essential for maintaining and improving health and beauty, and the recommended intake.

Functions of vitamin C

Vitamin C has multiple functions that help keep the body healthy. Its representative function is that it is essential to support "collagen", which accounts for about 30% of the protein in the whole body such as skin and cells.

When collagen support is lost, tendencies such as anemia, muscle loss, and irritability tend to appear. Collagen is one of the main components of the dermis, the tissue that makes up the majority of the skin, and is deeply involved in the firmness and elasticity of the skin. In addition, since vitamin C has beauty effects, lack of vitamin C is also considered to be a nutrient that leads to skin condition.

Estimated intake of vitamin C

According to the "Dietary Reference Intakes for Japanese 2020 Edition: Water-Soluble Vitamins" published by the Ministry of Health, Labor and Welfare, the intake of vitamin C for healthy adults is "100 mg per day." However, this figure is the amount that can be expected to maintain health, and there are many experts who argue that ``more vitamin C should be ingested'' in consideration of beauty.

For example, in a questionnaire survey of 100 doctors conducted in 2018, ``Questionnaire on the amount of vitamin C taken by doctors and consumers,'' more than half answered that ``more than 2,000 mg per day is necessary.'' It is

What are the effects of too much vitamin C? What is the recommended daily intake?
Physician and Consumer Vitamin C Intake Questionnaire

Vegetables rich in vitamin C

The amount of vitamin C you take depends on your desired health and beauty conditions. However, in any case, it can be said that it is one of the important points that you can improve your diet without unreasonable intake of vitamin C efficiently. The first step is to find out which vegetables are rich in vitamin C.

Main vegetables rich in vitamin C

Typical vegetables rich in vitamin C include paprika, broccoli, rape blossoms, kale, mulukhiyah, cabbage, and potatoes. How about incorporating these vegetables into your diet?

A treasure trove of nutrients that make women happy! Rape blossoms and gizzard spring pasta

●Vitamin C Content List by Vegetables and Fruits

Based on the "Food Composition Database" operated by the Ministry of Education, Culture, Sports, Science and Technology, we have summarized the approximate content of vegetables and fruits rich in vitamin C below. Please refer to the recipe selection from ingredients rich in vitamin C. However, not all vitamin C in food is absorbed by the body. Also remember that there is a difference between the amount absorbed and the amount used in the body.

How to get vitamin C efficiently from vegetables

The amount of vitamin C that can actually be ingested and absorbed varies depending on the cooking process and the method of ingestion. Here are four tips for getting as much vitamin C as possible.

Eat raw vegetables as much as possible

Since vitamin C is water soluble, it is more likely to be lost if it is soaked in water during cooking. Therefore, if you want to take in more vitamin C contained in vegetables, it is recommended to eat them raw, even if they are vegetables. Salads and smoothies are a great way to get more vitamin C without the hassle.

Do not overheat

Vitamin C is not only water soluble, but it is more likely to be decomposed at high temperature. Therefore, it can be said that cooking with plenty of boiling or grilling is incompatible because the vitamin C content of vegetables is low.

Take boiled juice

If you cook without throwing away the boiled juice, you can ingest vitamin C dissolved in water. In addition to expanding your repertoire of recipes, soups such as minestrone, which are relatively easy to prepare, are recommended because they allow you to take in vitamin C more easily and efficiently.

Add fruit to help absorb vitamin C

Citric acid, which is abundant in fruits, helps the absorption of vitamin C. Eating vegetables with fruits that are rich in both vitamin C and citric acid, such as lemons and limes, will help you consume them more efficiently.

Let's improve your eating habits by being conscious of the ideal intake

If you can achieve a diet centered on vegetables and fruits that contain a lot of vitamin C, you will also be able to take in many nutrients that work to improve your physical condition, such as dietary fiber. Pay attention to the cooking method and try to take in vitamin C efficiently.

Chairman of the Board of Medical Corporation Ryokokai W CLINIC General Director
Mayumi Adachi

Graduated from Wakayama Medical University in 2001 and entered the Department of Plastic Surgery at Osaka Medical University in the same year.
Graduated from Osaka Medical University Graduate School of Medicine and obtained Doctor of Medicine.
2003: Worked in plastic surgery at Daiichi Towakai Medical Corporation Towakai Hospital
He was involved in the establishment of the clinic's cosmetic dermatology and cosmetic surgery departments, and was the managing physician.
2010 Appointed director of a certain beauty clinic
2014: Launched "W CLINIC", a beauty clinic with an unprecedented new concept, in Shinsaibashi, Osaka.
2017 Appointed Chairman of the Medical Corporation Ryokokai
2019 Opening of Medical Corporation Ryokokai W CLINIC Umeda Clinic
2021 Medical Corporation Ryokokai W Femina clinic opens
2022 Medical Corporation Ryokokai W Clinic Homme opens

With extensive experience in aesthetic medicine, we go beyond the boundaries of aesthetic medicine and develop holistic medicine such as Oriental medicine and Ayurveda.
With the theme of "Beauty comes from a healthy body," this clinic is attracting attention in Osaka, offering the latest in beauty with a variety of approaches that you wouldn't expect from a beauty clinic.
In September 2019, we opened “W holistic retreat”, a members-only space consisting of three zones: dining x studio x farm, on the 10th floor of the same building. After that, it reopened in April 2023 as “W holistic cafe” ~Intestinal Cafe~. Based on the concept that "Beauty begins with a healthy body," we offer food and drinks that are free of animal products, white sugar, white rice, wheat, and food additives. In addition to medical treatment, we provide comprehensive health care by recommending things that are good for your body, and support women who stay strong, supple, and radiant despite their busy daily lives.

Utilizing his experience as a plastic surgeon, cosmetic dermatologist, and cosmetic surgeon, he established "W CLINIC" in Osaka with the theme of "Beauty begins with a healthy body."
We provide the latest beauty through a variety of approaches that incorporate holistic medicine, advocating not only medical treatment but also the body's original healthy and beautiful state.