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新研究發現,維生素C不僅能抗壞血酸,還能消除疲勞,增強抵抗力,預防感冒,對防癌治癌也有好處。因此,在國外曾掀起過“維生素C熱”。
提到維生素C,許多女性就不由自主地想到水果,甚至有人認為隻要經常吃水果,就不會缺乏維生素C,其實這種看法是片麵的。據有關資料表明,獼猴桃、鮮棗、草莓、枇杷、橙、橘、柿子等含有豐富的維生素C。
據測定,成人一天需要60毫克維生素C,假如要從維生素C含量很少的水果中攝取,則無花果需要25個,梨子需要14個,葡萄需要1.5公斤左右。因此,隻吃一兩個維生素C含量少的水果,實際上並沒有什麽幫助。可是,如果是含維生素C較高的獼猴桃、柑橘或柿子,一天一兩個就夠了。如果是鮮棗或草莓,隻要五六粒,即可攝取到一天所需的維生素C。所以,要想補充足夠的維生素C,吃水果時應有所選擇。
另外,還有一些因素影響著水果中維生素C的含量。比如,一些水果為了預防蟲害及日曬,在生長過程中,常用紙袋包裹起來,結果造成維生素C含量減少;此外,水果存放的時間越長,維生素C的損失就越多。
Fruit | mg vitamin C / 100 grams | mg vitamin C per average size fruit/slice* | Ranking | **Acerola | 1,677 | 80 | exceptional* | Apple | 6 | 8 | fairly good | Apricot | 10 | 4 | - | Apricot, canned | 3 | 2 | - | Asian pear | 4 | 5 | - | Avocado | 8 | 16 | fairly good | Banana | 9 | 11 | good | Babaco | 21 to 32 | 21 to 32 | very good | Barbados Cherry | 1,678 | 112 | exceptional | Bilberry | 1 | 0.01*(estim) | - | **Baobab | 150 to 499 | 100 | exceptional | Breadfruit | 29 | 28* | very good | Blackberry | 6 | 0.6(estim) | - | Blackcurrant | 155 to 215 | 1.5 to 2*(estim.) | excellent | Blueberry | 1.3 to 16.4 | no data* | - | **Camu Camu | 2,700 | no data | astounding | Carambola | 21 | 19 | very good | Casimiroa | 30 | 15* | very good | Crabapple | 8 | 2 (estim.) | - | Cherimoya | 9 | 10* | fairly good | Custard apple | 19 | no data | very good | Feijoa | 25 | 13 | good | Feijoa | 31 | 16 | very good | Feijoa | 27 | 14 | good | Fig | 2 | 1 | - | Grape, slip skin | 4 | . 01 | - | Grape, european | 11 | . 60 | good* | Grapefruit | 34 | 44* | excellent | **Guava, Cattley | 37 | 2 | very good* | Guava, tropical | 183 | 165 | exceptional | **Java plum | 14 | . 42 | - | Jujube | 500 | no data | exceptional* | **Kei apple | 117 | 17 | excellent* | Kiwano ™ | 0.5 | 0.5 | - | Kiwifruit, green | 98 | 74 | exceptional | Kiwifruit, yellow | 120 to 180 | 108 to 162 | exceptional | Lemon juice | 46 | 3* | - | Lime juice | 29 | 1* | - | Longan | 84 | 3* | good | Loquat | 1 | .5 | - | Lychee | 72 | 7* | very good | Mango | 28 | 57 | excellent | **Marula | 68 | 60(estim) | excellent | Medlar | 0.3 | 0.15(estim) | - | Melon, cantaloupe | 42 | 29* | very good | Melon, honeydew | 25 | 20* | very good | **Muntingia | 80 | 4*(estim) | excellent | **Natal plum | 38 | 8 | good | Orange | 53 | 70 | excellent | Opuntia cactus | 23 | no data | very good? | Papaya | 62 | 47* | excellent | **Pawpaw/Asimina | 14 | 28(estim) | good † | Passionfruit, purple | 30 | 5 | - | Peach | 7 | 6 | - | Peach, canned | 3 | 3 | - | Pear | 4 | 7 | - | **Persimmon, American | 66 | 13*(estim.) | excellent | Persimmon, Oriental | 40 | 40*(estim.) | excellent | Pineapple | 15 | 13 | good | Plum | 10 | 6 | fairly good | Raspberry | 25 | . 5 | - | Raspberry | 23 to 32 | 0.7 to 1* | very good | Redcurrant | 58 to 81 | 0.58 to 0.81*(estim) | good | Rosehip | 1,500 | 45(estim.) | excellent | Rosehip | 1,150 | 34(estim.) | very good | Rosehip | 2,000 to 2,500 | 60 to 75(estim.) | excellent | ** Surinam cherry | 26 | 2 | - | Sapodilla | 15 | 25 | very good | Strawberry | 57 | 7* | very good | Tangerine/Mandarin | 31 | 26 | very good | Tamarillo, red | 40 | 40 | excellent | Tamarillo, red | 31 | 22 | very good | Tamarillo, yellow | 33 | 30 | very good | Tamarillo, yellow | 31 | 22 | very good | Tomato | 19 | 23 | very good | Watermelon | 10 | 27 | very good |
值得一提的是,盡管一些人吃了許多富含維生素C的水果,但是有嗜煙的惡習,由於吸煙可阻礙人體對維生素C的吸收,煙草中的尼古丁對維生素C還有破壞作用。因此,也容易缺乏維生素C。 所以,水果不能作為人體維生素C的唯一來源,必需時應加服維生素C藥片才行。
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