8 Vitamin C Rich Sources For Your Improved Health

 

     8 Vitamin C Rich Sources For Your Improved Health

 

What is vitamin “C”?

Vitamin C was discovered by Albert Szent-Gyorgyi in 1928, and it is also known as ascorbic acid. Vitamin C is a water-soluble vitamin; the body cannot produce this vitamin, so you need to take vitamin C-rich foods for its benefits.  It does not store in our body; if we take it in excess, it doesn’t harm us. Therefore, this vitamin can be easily excreted from the body.

What are its benefits?

Vitamin C boosts the immune system; it is good for your skin, bones, and hair health. Vitamin C improves the growth of tissues and repairs them. Manage the blood pressure, prevent iron deficiency, and lower the risk of heart disease.

Symptoms that occur when to a lack of vitamin C in the body

When your body lacks vitamin C or has scurvy, you see several symptoms like fatigue, weakness, muscle and joint pain, dry skin, and Bleeding gums; when this deficiency becomes worse, more symptoms will occur. To Avoid these; take a proper daily intake of vitamin C.

 

Sources

Many sources of vitamin C have a really good impact on your health. These are fruits, vegetables, Supplements, nutrient–rich juices, and cereals. Let’s have a look at 8 vitamin C-rich sources.

Fruits:

Kakadu Plum

Kakadu plum is the world's richest source of vitamin C. It is an Australian fruit with the highest vitamin C then any food.  Contains 2,907mg of vitamin C per 100 grams. A Kakadu plum has 100 times more than an orange. It has different tastes like sour, tart, and salty. The rich supply of vitamin C in this fruit supports the immune system.

Vitamin C in this fruit decreases as soon as they are picked, so for its nutrients, it need to be frozen or processed quickly. Kakadu plum is also used for colds, flu, and headaches. Kakadu plum nutrients can also help to prevent cancer. This fruit is low in calories but high in fiber, copper, iron, and many other antioxidants.

Orange (Citrus Fruit)

Orange and Orange juice an amazing sources of Vitamin C. It is a nutritious, low-calorie fruit. Orange is also an antioxidant. It is important for the immune system and collagen production. Orange also has minerals like Potassium, which is good for your heart health, and also has calcium, magnesium, phosphorus, and iron.

It is best for skin, hair, and gut health. One or two oranges are enough for one day.  A 140-gram orange can fulfill 92% of vitamin C needs. The best time to consume oranges is with breakfast or as an evening snack.

Guava

Guava is also an excellent source of vitamin C. It has antioxidants and dietary fiber. Guava has more vitamin C than oranges. It prevents constipation. Guava is high in nutrients and regulates blood sugar levels.  We need to eat a maximum of 1-2 guavas a day. It helps in weight management. Guava is an immunity booster. Guava leaves have antioxidants and anti-tumor which help to prevent some types of cancer.

Pineapple

Pineapples also have a large quantity of vitamin C. Vitamin C is important for healthy skin, bones, and blood vessels.  For more vitamin C, eat fresh pineapple rather than any processed juice, jam, or other products. Pineapples are rich in vitamins and minerals. Pineapple may help in healing after injury.

Vegetables

Tomatoes

Tomatoes are rich in vitamin C. Tomatoes support the immune system, and it is important for the production of collagen for skin health. A medium-sized raw tomato gives you about 17 milligrams of vitamin C.

Tomatoes protect you from chronic diseases. When tomatoes are cooked, they produce Lycopene (a cancer-fighting antioxidant). The best way to eat cooked tomatoes is to roast them until they are dried and browned on the edges. Fresh tomatoes are healthier than stored tomatoes.

Potatoes (sweet and white)

Potatoes are a great source of vitamin C. Potatoes help regulate blood sugar levels. It has vitamins, minerals,  and fiber. Raw potato is a better source of vitamin C than cooked ones because cooking can reduce this nutrient. Potatoes are also good for preventing scurvy (a disease that occurs from a lack of vitamin C in the body).

Bell Peppers

Bell peppers are rich in vitamin C. They have antioxidants like beta-carotene. Bell peppers are low in potassium, so if you have kidney disease, they will help you.  They have a naturally high concentration of nutrients.  Red bell pepper provides more vitamin C than orange.

A cup of chopped bell peppers provides more vitamin C than daily intake; as in one cup of red bell pepper, there is 190-200mg of vitamin C depending on its way of eating, because raw bell pepper has the highest amount of This vitamin. For best results, eat bell peppers raw or cooked with minimal oil because cooking can reduce its nutrients.

Broccoli (Cruciferous Vegetables)

Broccoli is a superb source of vitamin C. One cup of broccoli can contain 81.2 g of vitamin C. Broccoli has an antioxidant that supports collagen production and the immune system. For vitamin C, raw and steamed broccoli is best because cooking can degrade this vitamin. Broccoli has many other minerals and vitamins like folate, potassium, manganese, and K1. Broccoli improves iron absorption and use for healing wounds and cuts.

 

 

Conclusion

Vitamin C is very important for the body as it is a water-soluble vitamin, so its daily intake is necessary for its benefits. There are many other sources for vitamin C, but the best and healthiest source is fruit, and vegetables.  This vitamin helps with skin, hair, and bone health. As it cannot be stored in the body, so improper intake of this vitamin can cause scurvy.

The recommended dose for adult women is 75mg and for adult men is 90mg of vitamin C per day. Nutrient-rich juices like tomato juice and orange juice have vitamin C in large quantities.  Most of the vitamin C sources are best consumed raw because heat can reduce this nutrient; some sources have vitamin C nutrients after cooking, but raw sources have more benefits. Must include vitamin C in your diet and see its result.  Therefore, intake of vitamin C in high amounts can also cause diarrhea, nausea, abdominal cramps, and gastrointestinal disturbances.