7 Best Foods High In Vitamin C
Vitamin C is essential for the growth and alimony of tissues in our body, including the maintenance of collagen which is considered responsible for healthy conjunctive cells and wound recovery. Vitamin C assists in strengthening our bones and teeth. The absorption of minerals like non-heme iron is improved by vitamin C, this iron is considered essential for protein metabolism and for generating particular neurotransmitters. Our immune system is also dependent on vitamin C. As it is water-soluble, it is not stored in our body and we have to replace it regularly. It is claimed by the National Institutes of health that males should consume 90 mg and females should consume 75 mg of vitamin C daily.
Foods high in vitamin C
Several health institutes and dietary supplement offices have stated that the ingestion of vitamin C is necessary to receive the limitless advantages from it. Fortunately, there are dozens of foods to select from that are rich in vitamin c. For example, the red bell pepper offers over 100% of a person’s vitamin C intake for one day. The nutrient content of foods can be affected by cooking. As vitamin C is water-soluble and heat-sensitive, the longer a food is cooked containing vitamin C, the more it will lose vitamin C. Dieticians and nutritionists recommend eating fruits and vegetables raw to get maximum benefits of vitamin c.
So in today’s video, we will share top 10 foods which are high in vitamin c.
1) Orange
Orange is an outstanding source of multiple nutrients like lutein, folate, vitamin A and potassium. 1 glass of orange-juice offers 120 mg of vitamin C, thus you only need one serving to fulfill your body’s per day requirements. Oranges when eaten raw contain more fiber than that of what you get from 1 glass of orange juice.
2) Green bell peppers
Green bell pepers provide almost 8 percent of the daily intake of vitamin k and A and 16% of vitamin B6. 1 medium-sized green bell pepper offers 95 mg of vitamin C which is sufficient for 1 whole day. One green bell pepper comprises of 24 calories. It can be chopped or sliced and added in several dishes. Buy peppers with no stains or spots and look bright green.
3) Grapefruit
Grapefruits are associated with oranges and undoubtedly they are enriched with vitamin C. ½ portion of a grapefruit offers 45 mg of vitamin C, potassium, fiber and a high proportion of vitamin A. 1 grapefruit delivers 41 calories so it can be an excellent choice for people who want to stay healthy and lose weight at the same time. Grapefruits are sour so you can add sweeteners before eating them. You can also add slices of grapefruits in your salad.
4) Strawberries
Strawberries are juicy, sweet, and chock-full of vitamin c. One small bowl serving of strawberry slices offers almost 98 mg. They are also believed as a source of potassium, fiber, folate, and magnesium. A fistful of strawberries makes a tasty snack. Strawberries can be eaten with yogurt, cold cereal, or oatmeal as a healthy breakfast.
5) Kiwi
Kiwifruit or green kiwi is a luscious fruit loaded with vitamin C. This small fruit offers almost 60 mg of vitamin c with fiber and potassium. One fruit serves 40 calories. It can be eaten raw or can be mixed with nuts and other fruits for a delicious fruit salad.
6) Tomato
One raw tomato serves 20 mg of vitamin c and when taken in the form of juice, 1 glass offers 120 mg. It also contains lycopene and vitamin A, which serves for our heart health as antioxidants. Tomato juice serves a sufficient proportion of vitamin C and you can get enough proportion of vitamin c from concentrated tomato products as well.
7) Potatoes
Potatoes are famous for being loaded with potassium; one major nutrient they contain is vitamin C. Potato is an excellent source of magnesium and niacin. Also, you can improve your fiber intake by eating potatoes with their cover. You can add potatoes in salad after baking or boiling. They can be sautéed, roasted, and mashed as well.
Final Words:
Cauliflower, cabbage, broccoli, pineapple, and honeydew melon are other options you can use as foods high in vitamin C. Don’t forget that our body cannot store or produce it, so it’s important to intake an adequate proportion of vitamin C regularly. The deficiency of vitamin C can cause scurvy, anemia, poor wound recovery, frequent infections, and bruising and bleeding gums.
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