Foods Rich in Vitamin C

              Foods Rich in Vitamin C

• The Scientific name of vitamin 'c' is ascorbic acid.
• Vitamin 'c' is a water soluble. it is found in many fruits and vegetables.
• It has many antioxidants and as well as positive effects on skin health and also immune function.
• It's also important for collagen synthesis, bones, teeth and connective tissues.
• Human body can't store vitamin 'c' foods in their body. So, it's essential to take vitamin 'c' foods in your diet daily.
• Deficiency symptoms include bleeding gums, healing, anemia and scurvings.
• Recommended daily dose of vitamin 'c'.
• 75mg/day for women 19 and older.
• 90mg/day for men and older.
• 85mg/day for pregnant women.
• 120mg/day for lactating women.
• It has low Toxicity.
• High doses of vitamin 'c' may cause.
• Diarrhea.
• Nausea.
• Abdominal cramps.
• Gastrointestinal disturbances.
• Many people think that vitamin 'c' is associated only with citrus fruits. Let us know in detail about this today.

1) Oranges: -  

• One medium sized orange provides 70 mg of vitamin 'c' which is 78% of the daily valid.
• Eating one orange per day provides vitamin 'c' required in your body.
• Other citrus fruits can also help you; grapefruit contains 44 mg of vitamin 'c', lime contains 13 mg of vitamin 'c'.

2) Straw berries: -

• One cup of strawberries contains 89 mg of vitamin 'c'.
• Strawberries contain vitamin 'c' manganese, flavonoids, folic acid and other beneficial antioxidants.
• Studies have shown that strawberries contain high amounts of antioxidants which helps in preventing the heart diseases, cancer and diabetes.

3) Papaya: -

• It contains 87 mg of vitamin 'c'.
• Papaya helps in reducing the inflammation and stress.

4) Lychees: -

• One lychee contains nearly 7 mg of vitamin 'c'.
• Lychee also contains omega-3 and omega-6 fatty acids.
• Which is very good for your heart, brain and blood vessels.
• It provides plenty of vitamin 'c' which also helps in collagen synthesis.

5) Lemons: -

• One lemon contains 31 mg of vitamin 'c'.
• The vitamin 'c' in lemon juice also acts as antioxidants.
• It also helps in preventing scurvy.
• Lemons improves immunity, battles infection, heals and wounds.

6) Brussel sprout: -

• One half cup of Brussel sprouts provides 49 mg of vitamin 'c'.
• Like another vegetables Brussels are also high in fiber, vitamin 'K' folic acid, vitamin 'A' & 'C' are important for your bone health.

7) Broccoli: -

• One half cup of cooked broccoli provides 51 mg of vitamin 'c'.
• Eating broccoli improves the immunity, decrease the risk of cancer, heart diseases.
• It also reduces stress.

8) Amla (or) Indian gooseberry: -

• Amla is a fruit which is popular for its many health benefits.
• Amla is second richest natural source of vitamin 'c' (ascorbic acid) having approximately 600 to 700 mg per fruit.

9) Kiwi: -

• Kiwis are high in vitamin 'c' and dietary fiber and provide a variety of health benefits.
• This fruit helps in supporting hearth health digestive health and immunity.
• This fruit provides immune-boosting nutrients in every bite.
• Kiwis are also rich in vitamins and the antioxidants.
• One kiwi provides 64 mg of vitamin 'c'.

10) Green Apple: -

• One green apple provides 8.37 mg of vitamin 'c'.
• Green apples not only contain dietary fiber.
• They are also rich in vitamin 'C', vitamin 'A', antioxidants and phytonutrients which make them a great food for improving vision.

11) Guava: -

• Ripe guavas are yellow/pink.
• They are good for salads and snacks.
• Guavas contain more vitamin 'c' than oranges.
• Guavas contain 288 mg of vitamin 'c' per 100 gms. They contain lot of fibers and proteins.
• People who consume guava will lower the cholesterol level and blood pressure in their bodies.