1. ?d? mkp?r?

Citrus mkp?r? osisi

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Oranges, pomelos, lemons na mkp?r? osisi citrus nd? ?z? b? isi mmalite nke vitamin C, yana ihe d?ka 30-60 milligrams nke vitamin C kwa gram 100 nke mkp?r? osisi.

?d?naya vitamin C d? na mkp?r? osisi grepu b? nke d? na oroma ma na-ejikar? emeju nri kwa ?b?ch?.

Mkp?r? osisi Berry

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Strawberries: gram 100 ? b?la nwere ihe d? ka milligram 47 nke vitamin C, nke nwere ma mmet?ta antioxidant na mgbochi mkpali.

Mkp?r? kiwi: nke a maara d? ka "eze vitamin C", nke nwere ihe kar?r? 60 milligrams kwa gram 100, nke d? elu kar?a ?t?t? mkp?r? osisi.

Blueberries: bara ?ba na vitamin C na anthocyanins, ha b? nh?r? d? elu maka njik?ta antioxidant.

Mkp?r? osisi oyi na ?p?r?iche

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P??p?: O nwere ihe d? ka miligram 80 nke vitamin C kwa gram 100, ma nweekwa vitamin A na fiber.

Mango na painiapulu: Mkp?r? osisi na-ekpo ?k? nwere nnukwu ?d?naya nke vitamin C ma d? mma maka mgbakwunye okpom?k?.

2. Akw?kw? nri

Akw?kw? nd? akw?kw? nd? na akw?kw? nri cruciferous

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Akw?kw? nd? akw?kw? nd? ose (persimmon ose): O nwere nnukwu ?d?naya nke vitamin C, na-eru 70-144 milligrams kwa gram 100, na-eme ka ? b?r? "onye mmeri" n'etiti akw?kw? nri.

Broccoli na akw?kw? nri: 100g ? b?la nwere ihe d?ka 51mg na 30mg nke vitamin C n'otu n'otu, d? mma maka ighe ma ? b? ngwak?ta oyi.

Mgb?r?gw? na akw?kw? nri Solanaceous

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Tomato: N'etiti mkp?r? osisi na akw?kw? nri, ha nwere ihe d? ka miligram 20 nke vitamin C kwa gram 100, a na-ejikwa ya na salads ma ? b? isi nri.

poteto na ugu: Akw?kw? nri mgb?r?gw? nwere nnukwu ?d?naya nke vitamin C ma nwee eriri nri.

Akw?kw? nri an? ?h?a na ?p?r?iche

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Akw?kw? Dandelion: Otu n'ime akw?kw? nri ?h?a kacha mma n'oge opupu ihe ubi, nwere ihe d? ka miligram 47 nke vitamin C kwa gram 100, nke d? elu kar?a akw?kw? nri a na-ah?kar?.

Chili: Ma chili na-acha uhie uhie na ose na-acha akw?kw? nd? akw?kw? nd? b? nnukwu ihe na-enye vitamin C, nke nwere ike ime ka efere d? ?t?.

3. Ebe nd? ?z?

Nri sitere n'an?man?: Imeju an?man? (d? ka imeju ?k?k?, imeju ezi) na ngwaah?a mmiri ara ehi nwere ntak?r? vitamin C, mana ? b?gh? isi mmalite.

Ihe nd? a na-emep?ta: Ihe ????? mkp?r? osisi (d? ka mmiri oroma), tomato sauce, na nri nd? ?z? a na-edozi nwere ike inye ?f?d? vitamin C, ma ihe ?h?r? ka mma.