VITAMIN C RICH SOURCES

Vitamin C, also called as ascorbic acid is a water-soluble vitamin which is well known for its antioxidant properties.
If taken in a good amount, vitamin C can have a huge positive impact on your body. Vitamin C helps to improve everything from skin health to immune function and just about everything in between.
Eating Vitamin C rich foods may help in reducing the length of the common cold in adults by 8 percent.
The human body cannot produce or store Vitamin C. Therefore, it’s essential to consume Vitamin C rich sources in sufficient amount.
This article gives you detailed information on vitamin c rich sources and the daily requirement of vitamin C.

VITAMIN C RICH SOURCES

There are various Vitamin C rich sources available. The list of top 14 vitamin C rich sources are given below:-

1. ORANGES

Oranges are one of the most common citrus fruit, rich in vitamin C. Along with vitamin C, it also contains antioxidants, potassium, folate, Vitamin A and fiber.
Do you know why using orange peel on your skin, gives you an instant glow. This is because of the vitamin C present in them, which helps in collagen synthesis which makes your skin structure and keeps it healthy.
One medium-sized orange can provide 70mg of vitamin C which is 78% of the daily value ( DV).

How to include in your diet
You can eat the fruit as it is or make its juice. You can add orange slices to salads or wraps or can make jam, jellys and syrup from it.

2. VITAMIN C IN LEMON

Lemons are one of the top-notch fruits that have the right amount of vitamin C, that you are looking for. One whole raw lemon, including its peel can provide 83mg of vitamin C or 92% of the daily value (DV).
Lemon juice also contains antioxidative properties which protects the fruits and vegetables ( cut part) from turning brown , when applied to their exposed parts.

How to include in your diet
You can add lemon juice in your fruit smoothie or you can make lemon zest to cakes. You can also make homemade electrolyte using lemon/lime.

3. GREEN LEAFY VEGETABLES

Dark, leafy vegetables are not only rich in vitamin C but also a good source of other nutrients like vitamin A, potassium, calcium, magnesium and folate. This includes kale, mustard greens, cauliflower and broccoli. One stalk of broccoli can provide 134 mg ov vitamin C or 138% of the daily value (DV).
According to a study, boiling, light frying and steaming the green vegetables helps in releasing more of its antioxidants, which helps in reducing chronic inflammatory diseases.

How to include in your diet
Add some sauteed broccoli to your wheat pasta for the breakfast recipe.You can prepare a super healthy green smoothie for the breakfast. You can also make detox drink with kiwi, cucumber and mint.

4. VITAMIN C IN GUAVAS

Guavas are not only the best source of vitamin c, but also a good source of antioxidants. It’s antioxidative properties can do wonders to your skin.
One guava fruit can provide 125 mg of vitamin C or 139% of daily value (DV).This makes guava a tasty treat as well as a healthy option for the body.

How to include in your diet
You can add guava in your breakfast, by just spreading the guava jelly on your toast or you can add ripe guava slices in your fruit salad with a pinch of Himalayan salt.

5. VITAMIN C IN TOMATOES

Do you know that tomatoes are not vegetables,they are fruits and these bright red tomatoes are a common and rich source of vitamin C.
Tomatoes are also great for the skin because of its anti-inflammatory properties which gives a cooling effect to the skin.
One cup of tomato can provide 55 mg of vitamin C and 61% of daily value (DV).

How to include in your diet
Apart from its typical use for curry preparation, tomato can be added to the sandwiches and salads. Also you can add it in your morning breakfast by having tomato juice.

6. STRAWBERRIES

Strawberries are favourite among every child.
These red, sweet, juicy fruits are loaded with good amount of vitamin C. One cup of strawberries half (152gm) can provide 89mg of vitamin C or 99% of the daily value (DV).
Strawberries are also a good source of protein and fiber.

How to include in your diet
You can add strawberries in your breakfast cereals, yoghurt and cream. Also you can make smoothie, jam, jelly or you can have it in cake decoration.

7. PINEAPPLE

This sweet and juicy fruit is packed with a high level of vitamin C, along with strong anti-inflammatory properties that can help in fighting free radicals. This property of pineapple also helps in boosting immunity and keeps the eyes and heart-healthy.
One cup of pineapple can provide 78.9 mg of vitamin C and 80% of its daily value ( DV).
It is also a good source of vitamin A, potassium, calcium and dietary fibre.
Here is how you can include in your diet.

How to include in your diet
Cut the fruit into small cubes and add a pinch of Himalayan salt and lemon juice to enjoy a citrus pineapple salad.

8. LYCHEES

These sweet and succulent lychees are not only delicious but also they are a healthy treat to your diet.
One lychee contains 6.8mg of Vitamin C, and 100 g of lychees contains 71.5 mg of Vitamin C, that is 119% of the daily value(DV).
This fruit not only provides plenty of Vitamin C but also rich in omega -3 and omega -6 fatty acids which benefit your blood vessels, brain and heart health.

How to include in your diet
You can add chopped lychees to your detox drinks, fruit salad or in cakes. You may also add it to your breakfast smoothie.

9. BELL PEPPERS

You know what , bell peppers is the only vegetable which contain highest amount of vitamin C, than any citrus fruits. This not stops here, when these bell peppers get mature the Vitamin content in them gets doubled.
A 100gm bell pepper contains 183 mg of Vitamin C, that is 306% of the daily value (DV).
Consuming enough amount of vitamin C is important for your eye health and for boosting immunity.


How to include in your diet
You can add chopped bell pepper cubes to pizza. You can also add slices of bell pepper to your sandwiches and wraps .You can have it with any vegetable of your choice and bake it to make a super healthy and tasty meal.

10. INDIAN GOOSEBERRY ( AMLA)

Do you know that gooseberries have numerous health benefits. And most of the benefits are due to their Vitamin C content.
A 100 gm gooseberry contains 27.7mg of Vitamin C, that is 46% of its daily value (DV).
Gooseberries are also rich in Vitamin A, potassium, omega-3 fatty acids and dietary fiber.
Here are the ways to add it in your diet.


How to include in your diet
Eat the fruit as it is or you can make a juice out of it. You can also sun-dry it and make a powder out of it. Also, You can prepare gooseberry pickle.

11. PAPAYA

These soft and fleshy fruit is an excellent source of vitamin C. Papaya is also rich in many other nutrients like B Vitamins, folate, copper and magnesium. Vitamin C in papaya helps in building and maintaining collagen, which provides structure to skin.
Now you may know why papaya peel is used as a scrub.
You know what the benefits of vitamin C in papaya don’t stops here. There are number of advantage it has that you don’t even know. The vitamin C in papaya helps in protecting against arthritis, reduces stress and also prevents signs of ageing.
One large papaya can provide 475 mg of Vitamin C which is 527% of the daily value( DV).

12. CANTALOUPE

This humble Cantaloupe may not get as much respect as other fruits, but it should and you know why because this tasty, odd-looking, melon gives lots of benefits to your body. The richness of vitamin C in cantaloupe helps in protecting against diseases like asthma, cancer and diabetes.
One cup of cantaloupe contains over 100% of the daily value.
You can have this fruit on a hot summer day and make yourself refresh.
How to include in your diet
Eat the fruit as it is (do not forget to peel it) or blend it into a smoothie for your morning drink. You can also toss it in a bowl with other fruits.

13. MANGO

Mangoes are super delicious and love of every child in the summer season, but many of us avoid it because of the higher calorie content. Do you know what we forget because of this that they are rich in fiber, minerals and of course, Vitamin C.
A 100g mango contains 27.2mg ofVitamin C.
Due to the vitamin C content in mangoes, they are beneficial for the skin and hair health.
How to include in your diet
Add a few slices of frozen mangoes to your breakfast smoothie and combine them with frozen strawberries and Greek yoghurt.
You can also make a tropical fruit salad with grey mangoes, papaya and pineapple and have a punch of vitamin C in your diet.

14. KIWI FRUIT

You might not believe it, but this juicy and yummy fruit has more Vitamin C than oranges.
100 gms of kiwi can provide 92-93mg of Vitamin C , making it a choice you can consider blindly to have in your vitamin C rich diet.
Getting enough Vitamin c is important in keeping your skin healthy and improving collagen formation and this fruit will definitely   be considered.
How to include in your diet
You can make a detox drink with kiwi, cucumber and mint. Also, You can also add it in your morning smoothie. You can also have it in your weight loss diet by adding it into your fruit salad.

DAILY REQUIREMENT OF VITAMIN C

The daily requirement for Vitamin C depends on the age of the Individual. Average daily intake amount of Vitamin C according to different ages are listed below in milligrams (mg).

  • Birth to six months –  40 mg.
  • Infants 7-12 months – 50 mg
  • • Children 1-3 years -15 mg.
  • • Children 4-8 years – 25 mg
  • •Children 9-13 years – 45mg.
  • Teens 14-18years (boys)-75 mg
  • Teens 14-18 years (girls) – 65 mg
  • Adults (men) – 90 mg.
  • Adults (women) -75 mg
  • Pregnant women ( aged 19 and older) – 85 mg.
  • Breastfeeding women (aged 19and older )- 120 mg

NOTE:  If you smoke, add 35 mg to the above value to calculate your daily requirement of vitamin C.

SUMMARY

Vitamin C is a water- soluble vitamin, and rich in antioxidants. It is essential to your body as it supports collagen synthesis, wound healing and boosts immunity.
It taken in a good amount it can boost your heart health.
Now you know after reading about the important vitamin c rich sources and how to consume them. Try to get your daily dose of this Vitamin and see the difference in just few days. You will start to feel better, your skin will look flawless and you will become proactive. So start consuming these food for better health.
There are various Vitamin C rich foods in India. The top 14 vegetarian vitamin C foods are mentioned above.

For more information like Vitamin c rich sources and daily requirement of Vitamin C , keep visiting the website.

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