7 fruits and 9 vegetables rich in vitamin C for skin lightening



I. Fruits rich in vitamin C for skin lightening that you should eat every day

Here is a list of the fruits rich in vitamin C for skin lightening that you should eat every day.

1. Kiwi - 70mg

7 fruits and 9 vegetables rich in vitamin C for skin lightening

Kiwi is rich in vitamin C for skin lightening / ph: pexels

 Topping this ranking is the kiwi fruit.  This is the world's most nutritious fruit with a high content of vitamin C for skin lightening that you should eat every day.  It is estimated that in 100g of kiwi there are about 70mg of vitamin C.

2. Guava - 68mg

 Guava is a familiar fruit with low calorie content, but the amount of vitamin C is so 'high'.  In 100g of Guava, there are 68mg of vitamin C for skin lightening that you should eat every day. In addition, vitamin C also helps promote bowel movements to work more effectively, helping to prevent digestive system related diseases.

3. Papaya - 62mg

Papaya is a 'country' thing that is familiar to many people.  In 100g of papaya, there are 62mg of vitamin C for skin lightening that you should eat every day, which is also very good for the immune system, improves resistance to prevent many diseases.  At the same time, papaya is also rich in antioxidants such as carotene, flavonoids and vitamin A and folate content.  This fruit has the ability to reduce colon cancer and neck cancer.  In addition, the papain in papaya also prefers the digestive system to function more efficiently.

4. Red apple - 54mg

According to Oriental medicine, red apple is a food that has the ability to improve the immune system, enhance resistance, fight inflammation, and are extremely antibacterial.  It is estimated that every 100g of red apple contains 54mg of vitamin C for skin lightening that you should eat every day. In addition, red apple also has abundant protein, magnesium, calcium, phosphorus, iron ... content.  That is the reason why experts recommend that we add vitamin C to the daily diet to prevent diseases.

5. Strawberry - 47mg

Every 100g of strawberries contains 47mg of vitamin C for skin lightening that you should eat every day. Besides, strawberries also contain fiber, antioxidants and polyphenols.  These substances help prevent cardiovascular disease, improve digestive system effectively.

 6. Longan - 43mg

 It is a summer fruit that everyone eats a lot will get hot, but longan is rich in vitamin C. For every 100mg of longan, it contains 43mg of vitamin C for skin lightening that you should eat every day, the figure is much higher than oranges and lemons.  In addition, longan is also a fruit rich in iron, very good for people with iron deficiency.

7. Grapefruit - 38mg

 At the end of this list is the grapefruit.  Oriental medicine noted that grapefruit has a laxative effect, tonic blood, and effectively prevent cerebral artery occlusion.  With 38mg vitamin C / 100g grapefruit helps strengthen the immune system, improve health and also lose weight.

II. Vegetables rich in vitamin C for skin lightening that you should eat every day

These are vegetables with a high vitamin C for skin lightening that you should include in your daily menu to improve your immune system and prevent effective seasonal changes.

1. Bell peppers - 104mg

7 fruits and 9 vegetables rich in vitamin C for skin lightening

Bell peppers are rich in vitamin C for skin lightening / ph: pexels 

 Bell peppers are called the 'king' of vitamin C. Because the high content of this substance in bell peppers is the majority.  For every 100g of bell peppers, there are 104mg of vitamin C for skin lightening that you should eat every day. So, in these seasonal weather days, you should add bell peppers to improve the immune system, helping to fight the risk factors.

2. Mustard Greens - 72mg

 Mustard Greenis also a very familiar vegetable to us.  It not only aids in digestion and heat dissipation, it also helps in eliminating efficiency.  In addition, with 72mg vitamin C / 100g mustard greens also have the ability to help the body fight against the invasion of bacteria and viruses.

3. Choy sum - 65mg

 Every 100g of spinach contains up to 65mg of vitamin C for skin lightening that you should eat every day. In addition, it also contains abundant vitamin A and antioxidants.  As a result, it can protect the body from free radical damage.

4. Bok choy - 64mg

Chola is a kind of 'rural vegetable' that is commonly grown in rural areas of Vietnam.  This vegetable is also included in the list of vegetables high in vitamin C.  For every 100g of cruciferous vegetables, it will contain 64mg of vitamin C for skin lightening that you should eat every day. In addition to improving the immune system, preventing flu, headache, cough, fever ... it is also resistant to scurvy.  This is the cause of a vitamin C deficiency.

5. Kale - 63mg

Kale has long been included in the list of healthy, healthy foods thanks to its rich fiber content.  Besides the fiber, 63mg of vitamin C / 100g of kale also creates the 'brand' of healthy food for consumers' health.  In particular, the potassium content in kale is 1.5 times that of a banana, which is very healthy.

6. Green chili - 62mg

In 100g of green peppers, there are 62mg of vitamin C for skin lightening that you should eat every day, which also helps the body improve resistance and prevent seasonal diseases.  In addition, green peppers are also rich in antioxidants and protect healthy blood vessels and prevent heart disease.

7. Cauliflower - 61mg

 Cauliflower is also a familiar vegetable with a high vitamin C content.  Every 100g of cauliflower will contain 61mg of vitamin C for skin lightening that you should eat every day. Not only that, cauliflower also has abundant amounts of vitamin K, folic acid, potassium, fiber ...  As a result, it can slow down the aging process of the body.

8. Broccoli - 56mg

Not only is it rich in vitamin C for skin lightening that you should eat every day, but broccoli is also high in glucosinolates.  This substance has the ability to prevent cardiovascular diseases, even slow down the formation and development of tumor cells.

9. Bitter melon

 In 100g of bitter melon, there are 56mg of vitamin C for skin lightening that you should eat every day. Therefore, bitter melon can be used to prevent and treat many common diseases.  However, those who have a bad digestive system should limit eating bitter melon because it is prone to gas.

7 fruits and 9 vegetables rich in vitamin C for skin lightening

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