For starters, Vitamin C is a water-soluble vitamin that may be found in a variety of foods, including fruits and vegetables. Guavas, bell peppers, kiwifruit, strawberries, oranges, cherries, sweet lime, lemon, papayas, broccoli, tomatoes, and kale are all high in vitamin C.
What are the health benefits of Vitamin C?
- It is necessary for the growth and maintenance of a huge majority of your body's tissues.
- Vitamin C aids in the formation of collagen, which is necessary for firm connective tissue and wound clotting.
- The benefits of nutrient C include a more effective and robust immune system, in addition to vitamin A and zinc. It reduces the amount of harmful free radicals in your body, making antioxidants important for disease prevention.
- It aids in the retention of nonheme iron, which is found in plant-based foods and is also required for the formation of particular synapses and protein digestion.
- It may, in fact, play a critical role in lowering your risk of coronary artery disease—and even improve the lifestyle and health of cancer patients.
Vitamin C is neither produced nor stored by the human body. As a result, it's essential to consume it on a regular basis in the recommended amounts. The following symptoms are associated with insufficiency:
- Gum bleeding is a common occurrence.
- Wounds do not clot as quickly as they should.
- Bruises and contaminations are more likely to affect you.
- Ineffective injury recovery
- Anemia is caused by an iron shortage.
- Scurvy
What is the recommended daily dose of vitamin C?
Vitamin C has a daily value of 85-90 mg for men and 75 mg for women, according to numerous research and medical practitioners. However, the need increases to 85 mg for pregnant women and 120 mg for nursing moms. If you don't like lemons or oranges, there are a variety of other vitamin C-rich foods on the market. Join the bandwagon to learn more about
The top ten vitamin C-fortified foods
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1. Oranges and Sweet Lime
Oranges have been well known as an important source of vitamin C since the dawn of time. They are also high in potassium, folate, lutein, and vitamin A. A single 8-ounce glass of squeezed orange has 120 milligrams of vitamin C, so you can obtain your daily dosage of vitamin C with just one serving. In India, sweet lime is known as Mausami. It contains a lot of ascorbic acids. It contains around 50 milligrams of vitamin C per 100 grams. Sweet lime's antibacterial characteristics make it an ideal natural product for a variety of spectacular hair and skincare treatments.
2. Kakadu Plums
The Kakadu plum is an Australian superfood that has three times the amount of vitamin C found in oranges. It possesses the highest known concentration of vitamin C, with up to 5,300-5,400 mg per 100 grammes. It's also high in potassium, vitamin E, and the cancer-fighting compound lutein, which may help with vision in the long term.
3. Grapefruit
Grapefruits have a somewhat sour flavour characteristic, while ruby red grapefruits are often sweeter. One half of a grapefruit has 45 milligrammes of vitamin C, as well as fibre, potassium, and an abundance of vitamin A. Grapefruit has just 41 calories, making it an excellent choice for anyone who is trying to eat more healthily or get in shape.
4. Green Peppers
With 120 milligrammes of vitamin C per serving, green bell pepper is another resistance-boosting bet. They also include 8% of the daily value of vitamins A and K, as well as 15% of the daily value of vitamin B6. A single green ringer pepper has just 24 calories in it. Pick peppers that are a gorgeous green colour and have excellent skin with no blemishes or flaws.
5. Acerola Cherries
If you like red and ripe cherries, you'll like the flavour of acerola cherries as well. Only half a cup of red acerola cherries provides 822 mg of vitamin C, which is a great deal. Various research on individual animals including the use of acerola extract have shown the following:
- It may have anti-malignant growth effects.
- It protects the skin from UVB damage.
- It's even been discovered to reduce DNA damage caused by a bad diet.
6. Strawberries
Strawberries are delicious, juicy, and high in vitamin C. 98 milligrammes were found in one cup of strawberry slices. Strawberries are also a great source of fibre and folate, and they're high in potassium and magnesium. Snack time is made much better with a bunch of strawberries. Strawberries have been shown in studies to help prevent cancer, vascular disease, dementia, and diabetes because of their high cell reinforcement content.
7. Sweet Red Peppers
Red sweet peppers, like green bell peppers, are abundant in vitamin C, although they have a milder flavour. These vegetables are vibrant and snappy, and one cup of sliced, raw red sweet pepper contains just 28 calories and 117 milligrammes of nutrition. It also contains fibre, vitamin A, and a number of B-complex minerals.
8. Broccoli
Various studies have shown that consuming a lot of vitamin C-rich cruciferous vegetables has a number of benefits, including:
- Reduced the oxidative pressure
- Insusceptibility has improved.
- It lowers the chance of malignant development and coronary artery disease.
Broccoli is an excellent example of this kind of vegetable. Broccoli's nutritional content is approximately 81 milligrams per cup of finely chopped Broccoli, and it's also a good source of protein, with roughly 3-4 gm per cup dose.
9. Tomato Juice
If you eat a raw tomato with salt sprinkled on top, you'll receive roughly 20 mg of ascorbic acid in your daily intake. When tomatoes are made into juice, though, you'll receive a lot more vitamin C. The amount of vitamin C in an 8-ounce glass of authentic tomato juice is between 120 and 127 milligrams. It's also high in vitamin A and lycopene, a cancer-fighting antioxidant that's also good for your heart. When you employ tomato juice and other accumulated tomato goods in the bulk of your meal plans and food dishes, you'll also obtain a lot of vitamin C.
10. Guavas
Summer is the season of exquisite tropical fruits, and one of them is guava. It has a whopping 377 milligrams of vitamin C per cup. That's a lot more than your recommended daily entrance! It's particularly high in lycopene, a cancer-fighting antioxidant. Adults who consume roughly 7-8 sliced pieces of guava each day had lower circulatory strain and LDL cholesterol levels, according to studies.
