6 fruits containing vitamin C help lose weight
People planning to lose weight should include some fruits rich in vitamin C in their diet due to their low calorie and high fiber content.
According to MSc in Nutrition Dang Thi Hoang Khue - Head of the Department of Nutrition, Quang Nam Central General Hospital, adding fruits and vegetables daily is essential for overall health.
Eating fresh fruits and vegetables can help provide beneficial vitamins, minerals, antioxidants and fiber for the body, improve digestion, reduce the risk of disease, and enhance cardiovascular health...
Vitamin C is an essential nutrient that plays a vital role in various body functions, including maintaining skin, blood vessels, bones, and cartilage. While vitamin C-rich fruits do not directly promote weight loss, incorporating these fruits into a balanced diet is good for overall health, weight loss, and well-being.
1. Oranges aid weight loss
Every 100g of orange contains: 47 calories, 11.75g carbs, 9.35g sugar, 0.94g protein, 0.12g fat, 2.4g fiber, 53.2mg vitamin C.
Not only are oranges high in vitamin C, they're also low in calories and high in fiber, making them a great filling and nutritious snack choice for weight loss.
Oranges help keep daily calorie intake low, with 2.4g of fiber per 100g serving. An orange is an excellent source of daily fiber. Additionally, the fiber content can help you feel full if you eat an orange before a meal, helping you consume less overall food.
Increasing your fiber intake will also help maintain regular bowel movements, reducing bloating and digestive problems. Healthy digestion is essential for weight loss and overall good health.
Since oranges are about 86% water, they help increase hydration levels and help you feel full. Eating fruits with a high water content is an easy way to reduce sugar and calories.
Vitamin C is essential for healthy body function and can help with successful weight loss. People who are deficient in vitamin C may have a harder time losing fat mass. Fresh fruits that are high in fiber and vitamin C, such as oranges, help keep your metabolism running at a healthy rate. Additionally, the flavonoids in oranges can increase calorie burn and ward off obesity symptoms.
Oranges are low in calories but high in minerals, flavonoids, and fiber, which can increase feelings of fullness. In addition, one orange contains more than 90% of the recommended daily intake of vitamin C and more than 11% of the recommended daily intake of fiber. So, consider adding an orange or two to your daily diet.
2. Grapefruit
One medium grapefruit contains 52 calories, 13g carbs, 7g sugar, 1g protein, 0.2g fat, 2g fiber, 31.2mg vitamin C.
Additionally, grapefruit is a rich source of several powerful antioxidant plant compounds, which may provide numerous health benefits.
Some studies have shown that grapefruit may have properties that aid weight loss. Grapefruit is low in calories, more than 90% water, and high in fiber, making it a popular choice for people looking to lose weight. Grapefruit is a weight loss-friendly food, especially because of its fiber content. This helps promote feelings of fullness and reduce calorie intake. Grapefruit contains a moderate amount of fiber, 2g in half a medium grapefruit.
Studies have found that a compound called naringin in grapefruit may lower blood sugar levels and promote weight loss.
3. Strawberries
1 cup of fresh, sliced strawberries, or 166 g, contains 53 calories, 12.7 g carbs, 7 g sugar, 1.11 g protein, 0.2 g fat, 3.30 g fiber, 97.60 mg vitamin C.
Strawberries are rich in vitamin C and antioxidants. They are also low in calories and can be a sweet and satisfying addition to a weight loss diet. One cup of strawberries contains only about 50 calories. This means you can eat a relatively large portion of strawberries without consuming many calories, which can be helpful for weight control.
Strawberries are a great source of fiber, providing about 3 grams per cup. Fiber can help you feel fuller for longer after eating, reduce the desire to snack between meals, and help control overall calorie intake.
Strawberries have a high water content. Foods with a high water content can help control hunger because they add volume to a meal without adding extra calories.
Strawberries are high in vitamins and minerals like vitamin C and potassium, but low in sugar, making them a nutritious choice for those looking to lose weight. Strawberries are a good alternative to sugary desserts when you have a sweet tooth.
4. Guava is the choice of people who want to lose weight.
A 165g guava contains 112 calories, 23.6g carbs, 14.7g sugar, 4.2g protein, 1.6g fat, 8.9g fiber, 376mg vitamin C.
Guava is extremely rich in vitamin C and fiber. Low-calorie fruits like guava are a good choice for those trying to lose weight and are suitable for diabetics.
Guavas are a great choice for weight loss because they are low in calories but rich in nutrients. Guavas are high in fiber, which helps people feel full for a long time. Guavas contain a lot of vitamin C, which helps improve the immune system.
It is best to eat only one or two medium-sized guavas per day. Eating too many guavas can lead to bloating and diarrhea.
5. Papaya
One medium papaya (about 275g) contains: 119 calories, 30g carbs, 21.58g sugar, 1.3g protein, 1g fat, 4.7g fiber, 210mg vitamin C.
Papaya does not have a clear effect on weight loss, but it does contain compounds that may help promote a healthy weight loss diet. Papaya is not only rich in vitamin C, but also contains an enzyme called papain, which helps aid digestion.
This fruit is low in calories and a great source of fiber – two properties that have been shown to improve feelings of fullness and reduce the risk of weight gain. It is also rich in antioxidants that can help protect your body from free radical damage.
Papaya is a great food to add to your diet, providing nutrients and fiber that can help support weight loss goals.
6. Kiwi is good for people who want to lose weight
100g of kiwi contains: 61 calories, 15g carbs, 9g sugar, 1.1g protein, 0.5g fat, 3g fiber, 92.7mg vitamin C.
Kiwi is a fruit that is high in water content, low in calories, and high in fiber. Eating kiwi will help you feel fuller for longer. The high amount of vitamin C in kiwi is key to weight loss. Vitamin C helps control blood pressure, manage cholesterol levels, support gut health, and support immune function. It also plays an important role in fat metabolism. These are all important factors when embarking on a weight loss journey.
Kiwis contain both insoluble and soluble fiber. Insoluble fiber (found in the seeds) provides bulk and encourages the movement of stool through the digestive system. Soluble fiber is a gel-like substance that binds bile acids and also reduces blood cholesterol levels. Both types of fiber help keep the digestive system healthy and prevent overeating when dieting.
Kiwis contain actinidin, an antioxidant that helps break down proteins in the body. This antioxidant is a great ally when it comes to dieting because it can help keep your digestive system running smoothly.
Kiwis also contain bromelain, a special enzyme that can fight inflammation and improve digestion in the body. Kiwis are low in calories, high in fiber, and contain protein-digesting enzymes and vitamin C, which means they can effectively promote weight loss.
While fruits rich in vitamin C are nutritious and can be part of a balanced diet, overall weight loss is achieved through a combination of factors, including a calorie deficit, regular physical activity, and a balanced diet that includes a variety of nutrients. Always consult a dietitian before making significant changes to your diet, especially if you have underlying health conditions.