According to the American Academy of Ophthalmology, vitamin C may help reduce the risk of cataracts and slow the progression of age-related macular degeneration. The recommended daily allowance (RDA) for vitamin C ranges from 15-75 mg for children, 75 mg for adult women, 90 mg for adult men, and 85-120 mg for pregnant or breastfeeding women.

Papaya provides about 60 mg per 100 g. This fruit also offers fiber, vitamin A, vitamin E, and potent antioxidants like lycopene and lutein, supporting overall health.

Kiwi has a mildly tart and sweet flavor and is rich in vitamin C. It provides about 75 mg of vitamin C per 100 g. Kiwi also contains fiber and potassium, which support immune function and reduce inflammation.

Oranges are one of the most common sources of vitamin C, providing about 59 mg per 100 g. Beyond oranges, lemons and grapefruits are also suitable options for those looking to easily increase their daily vitamin C intake.

Lemons contain numerous essential nutrients beneficial for eye health, particularly vitamin C, which can protect eyes from damage. Drinking lemon water also helps hydrate the body, thereby aiding in the reduction of dry eye symptoms.

Strawberries are not only a rich source of vitamin C but also provide fiber, supporting gut health. Strawberries also have a lower glycemic index than some other fruits, preventing rapid blood sugar spikes.

Bao Bao (According to Healthline, Verywell Health, Medical News Today)

Photos: Bao Bao, Anh Chi