Vitamins and minerals are a crucial category of substances that play a role in numerous bodily functions and aid in optimal physical and mental growth. Among these is Vitamin C, which not only has health-promoting benefits but also aids in enhancing the height of children and adolescents. Below are 12 vitamin C-rich foods with Debametulam that can be included in the daily diet to improve height conditions
Citrus fruits
Citrus fruits are a great source of vitamin C, including oranges, tangerines, grapefruits, lemons, and more. These fruits contain approximately 53 mg of vitamin C per 100g of lemon and 59 mg of vitamin C per serving of oranges. Vitamin C is a powerful antioxidant that helps prevent free radicals from damaging the body. It also supports collagen production, improves iron absorption, strengthens immunity, fights inflammation, and reduces stress. Additionally, citrus fruits contain important nutrients such as folate, fiber, potassium, vitamin A, and calcium. Fiber and water content in these fruits help improve digestion, increase metabolism, and better absorb nutrients.
Kiwi
Kiwi is another fruit that is rich in vitamin C. Eating about 100g of kiwi provides 75 mg of vitamin C. Scientific studies have shown that eating 2 kiwis per day for 4 weeks can increase white blood cell activity by 20% and blood vitamin C levels return to stable levels after 1 week of eating kiwi. Kiwi also has health benefits such as reducing the risk of blood clots, inhibiting platelets, preventing stroke, and increasing immunity.
Papaya
Papaya is a tropical fruit that is high in nutritional value. A 100g serving of ripe papaya provides the body with 61 mg of vitamin C. It also contains other nutrients such as vitamin A, vitamin B, calcium, phosphorus, magnesium, thiamine, iron, and riboflavin. Papaya supports health promotion by providing antioxidants, protecting eye health, reducing the risk of cancer, enhancing bone health, and improving digestion.
Guava
Guava is a fruit that contains a much higher vitamin C content than other citrus fruits. In 100g of guava, you can get up to 228 mg of vitamin C, which exceeds the daily vitamin C requirement of both children and adults. Guava also contains the antioxidant lycopene, which lowers blood pressure and total cholesterol.
Cherries
Cherries are a fruit that helps to cool off summer days and also provides an abundant amount of vitamin C. Acerola, a type of cherry, contains up to 825 mg of vitamin C per serving of 49g. This fruit is also rich in polyphenols and other important micronutrients, which reduce oxidative stress, inflammation, and muscle soreness during exercise.
Mango:
Mango is a popular fruit in Vietnam that can be consumed ripe or unripe. Unripe mangoes are commonly eaten with dipping sauces or salts, while ripe mangoes can be eaten on their own or with yogurt and whole grains for added nutrition. A medium-sized serving of ripe mango contains around 60 mg of vitamin C, which meets about 66.7% of the daily requirement for this vitamin. Take advantage of the abundance of tropical fruits, including mango, during the summer season to supplement your vitamin C intake.
Melon:
Cantaloupe has a sweet taste, is high in fiber, and is a rich source of vitamin A and vitamin C. A small serving of cantaloupe provides approximately 17.4% of the daily requirement for vitamin C, which is about 19% of the recommended daily intake. Cantaloupes are easy to find and store, making it a great addition to your family’s diet.
Strawberry:
Strawberries, a berry originating from the West, have a sweet or slightly sour taste depending on the variety. They are a great source of vitamin C, providing about 59 mg per 100g serving. Additionally, strawberries are rich in manganese, folate, potassium, and antioxidants, which promote heart health and help control blood sugar levels. Strawberries are also high in fiber, making up about 26% of their carbohydrate content, which helps with digestion, weight loss, and disease prevention.
Potatoes:
Potatoes are a common root vegetable used in many family meals. A medium-sized serving of potatoes contains a significant amount of vitamin C, approximately 72.7 mg. However, the vitamin C content may vary depending on the method of processing. Frying or deep-frying potatoes can decrease vitamin C content and increase calorie intake, making the dish unhealthy for a well-rounded physical development. Thus, it is recommended to choose steamed, boiled, stewed, or mashed potatoes to retain their nutritional value. Potatoes are also a good source of vitamin B6, potassium, manganese, folate, niacin, phosphorus, magnesium, and protein, which are all essential for many bodily functions. For children and adolescents, a diet including potatoes can effectively promote growth in both height and weight.
Green Vegetables:
Green vegetables, particularly dark green and cruciferous vegetables such as spinach, broccoli, and kale, are rich in nutrients essential for physical development. Eating green vegetables is an excellent way to supplement fiber, water, and a variety of vitamins and minerals, including vitamin C, vitamin A, vitamin K, calcium, folate, manganese, potassium, carotenoids lutein, zeaxanthin, and others. In terms of vitamin C, a 100g serving of broccoli provides 65 mg, kale provides 20 mg, and spinach provides 59 mg. Due to the presence of vital nutrients, these green vegetables can strengthen bones and joints and speed up growth in height. Additionally, they can help manage weight, reduce inflammation, and improve overall health.
Green vegetables are crucial for a balanced diet for children and adolescents. By including an abundance of fruits and vegetables, in addition to meat and fish, children can grow steadily and avoid problems related to being underweight or overweight. Furthermore, green vegetables promote efficient digestive systems, increase appetite, support nutrient absorption, and boost metabolism.
Tomato
Tomatoes come in various types, and each type offers a different amount of vitamin C. You can choose to eat tomatoes raw or cooked depending on your taste and preference. They are a common ingredient in many Vietnamese dishes as they are easy to grow, buy, prepare, and consume. A medium serving of tomatoes provides around 28% of your daily vitamin C requirement.
Raw tomatoes can be added to salads, juiced, made into soup, or used in fried dishes to add variety to your meals. When storing and preparing tomatoes, it is essential to keep in mind their nutritional value to ensure optimal health benefits. Using less fat in cooking can help maintain the healthy properties of tomatoes.
Bell Pepper
Bell peppers can be consumed raw or cooked, depending on personal preference and the preparation method. They are an excellent source of vitamin C, and each type of bell pepper offers a different amount of this essential nutrient. Yellow bell peppers contain the most vitamin C, with about 342 mg in a large fruit.
Bell peppers are well-known for their anti-inflammatory properties, improving eyesight, and boosting immunity, making them beneficial for both adults and children. You can cook them with beef or use them in salads to add flavor and increase the appeal of your meals. To reduce their pungent taste, it is essential to prepare bell peppers carefully.
Vitamin C is an antioxidant that protects cells and helps to produce collagen, a protein that is important for building and maintaining healthy bones and joints, promoting optimal height growth. Since our bodies cannot produce or store vitamin C, it is necessary to consume it daily. Incorporating the 12 aforementioned foods into your daily diet is likely to provide a portion of your recommended daily vitamin C intake, thereby optimizing growth and development
