We all are familiar that Vitamin C which is very commonly known as ascorbic acid, is a water-soluble vitamin, so this means it gets drained away. This implies that it is water soluble and is transported to body tissues but is not stored well, so it must be replenished daily through food or supplements.
Indeed, before it was revealed in 1932, nutritionists had realised that certain substances found in natural citrus products seemed to prevent scurvy, a disease that killed up to two million aquatic animals from 1500 to 1800. Vitamin C has many health benefits and plays a role in disease control and wound repair, and is an antioxidant capable of neutralising damaging free radicals.
It is necessary for the creation of collagen, a fibrous connective tissue protein that is woven into various body structures such as nerves, bones, cartilage, blood and other things. Other health benefits of Vitamins are they help make certain hormones and transport chemicals used in the brain and nerves. While overdoses of this vitamin are not uncommon, what is the ideal dose needed to maintain excellent health and could take too much of it backfire on you?
Best Sources for Vitamin C
Vitamin C is a daily need for nutrition to support our health. It is important to note that this is often a water-soluble vitamin, which implies it isn't stored within the body and must be routinely gotten through great sources of Vitamin C. Routinely consuming foods with high levels of vitamin C increments the body's in general antioxidant levels by up to 30%.
Expanded levels of cancer prevention agents offer assistance to the body's characteristic resistance against aggravation, great for hair and skin. However, it also increases antioxidant levels in the blood and reduces the risk of chronic diseases. Below we have listed some foods that are the best sources of Vitamin C that you should consider to increase your vitamin C index.
1. Apricots
Apricots are known to be one of the best sources of ascorbic acid, which is important for a good immune system as well as to promote healthy skin and help in the absorption of iron in our body.
Since they have good levels of ascorbic acid, apricots are the most excellent supplements for Vitamin C. One apricot contains around 10% of the everyday prescribed sum of vitamin C. So, counting apricots in your diet can be a tasty and solid way to extend your vitamin C intake as well as help your general well-being. Vitamin C per 100 g: 10mg.
Benefits -
- Promotes eye health
- Improve digestion
2. Amla
Indian gooseberry is another name for amla, one of the best natural sources of vitamin C to include in our daily nutrition.
It is 20 times more rich in vitamin C than an orange of similar weight. It contains a very good concentration of ascorbic acid which makes it one of the members of the vitamin C-rich family. Ascorbic acid makes a difference by being the protective shield of the body against destructive free radicals, which can cause oxidative stress and cell damage.
Amla's rich vitamin C substance is one of the main reasons it is considered a superfood and has been utilised in conventional pharmaceuticals for centuries to advance health and well-being. Vitamin C per 100 g: 300mg.
Benefits:
- Improve immune function
- Improve heart health
3. Lemon
Lemon is a kitchen staple that enhances the flavour of any dish. They are rich in vitamin C because they contain high concentrations of ascorbic acid, a form of vitamin C. Ascorbic acid is an essential nutrient that helps the body produce collagen, which is needed for healthy skin, bones and cartilage. One lemon contains about 30 to 40 milligrams of vitamin C or about 33 percent of the recommended daily intake for adults.
Vitamin C-rich Fruits:
Natural fruits are delightful and nutritious. In expansion, they are a great source of valuable Vitamin C. Let us see a few natural fruits high in vitamin C and their benefits.
1. Kiwifruit
These delightful natural products seem great and are stuffed with vitamin E, proteins, folate, & Vitamin K. So, snatch a speedy cut of kiwi for a sound breakfast. Vitamin C per 100 g 92.7mg.
Benefits:
- The vitamin C present in them can improve immunity.
- It can help prevent iron deficiency.
2. Strawberries
Strawberry is another rich source of Vitamin C under the fruits category, not just nutritious but also very tasty fruit which is mostly used in salads and desserts. It's a superb choice to boost your health. Vitamin C Per 100 g: 58.8mg.
Benefits:
- Vitamin C in them can progress skin and insusceptibility
- Great for heart well-being.
- It can make strides in blood weight issues.
3. Orange
How can we disregard them on our vitamin C natural products list? It is promptly accessible & cherished by numerous! You'll be able to include it in your natural product serving of mixed greens for a healthy supper.
Benefits:
- Vitamin C in it can offer assistance to ensure against gout.
- It can lower the hazard of heart infection.
4. Papaya
This natural product tastes amazingly sweet and is exceptionally popular during the summer seasons. It could be an eminently solid tropical natural product. Eat it for breakfast for a sound to begin your day. Vitamin C Per 100 g: 60.9mg.
Benefits:
- It can make strides in bone well-being.
- Vitamin C in it can diminish the chance of heart infection.
- It might improve absorption.
5. Guava
They are tropical natural products beginning from America. They are among the wealthy sources of vitamin C and are wealthy in potassium, fibre, and cancer prevention agents. Include them in your smoothie for a tasty, sound nibble! Vitamin C Per 100 g: 228.3 mg.
Benefits:
- It may decrease blood sugar levels.
- It can offer assistance in weight loss.
- High vitamin C in guavas can boost your resistance.
Vitamin C Rich Vegetables
Vegetables are a phenomenal source to satisfy your everyday vitamin C necessities. Let us know more about a few vitamin-rich vegetables you'll be able to eat to boost your well-being & live longer!
1. Peas
These dazzling vegetables are broadly accessible & flexible. They are a wealthy source of antioxidants, zinc, fibre, and vitamin C. You'll be able to include them in nearly anything for a top-notch supper.
They can offer assistance to fight diabetes, joint pain, and heart infections and help you make your memorising power strong.
2. Kale
This leafy green vegetable is a super supplement of vitamin C and is delightful. A great kale serving of mixed greens may be a broadly prevalent delicacy among individuals. So include this verdant superfood to urge the foremost supplements out of dinners! It can offer assistance to protect against unremitting illnesses.
3. Bell Peppers
They are broadly utilised as salads and pizza fixings and come in different colours. This one-of-a-kind vegetable is stacked with fundamental supplements. You can eat them crudely or cooked, have your choice! These contain 128 mg of Vitamin C per 100 g. Bell peppers help in advancing blood clotting and bone well-being. They are wealthy in lutein, a carotenoid that makes strides in eye well-being.
4. Potatoes
Potatoes are one of the foremost flexible vegetables on the list of vitamin C-rich vegetables. They are exceptionally nutritious and exceptionally simple to discover. Anybody can effectively consolidate them into their meals every day. They can help with your stomach-related problems and bone problems.
Eating them routinely can boost your digestion system.
5. Tomatoes
Tomatoes are greatly nutritious and taste delightful. They are a portion of numerous important recipes around the world. There are nearly 10,000 assortments! You'll eat them crudely, browned or include them in your servings of mixed greens. Contains a rich amount of Vitamin C. It can be very useful for the heart and can decrease the hazard of emphysema
So in conclusion, vitamin C is one of the foremost effective nutrients that can boost your resistance and make strides in skin and eye health. This water-soluble supplement is found in numerous natural products and vegetables like broccoli, papaya, and more. Enjoy Vitamin C-rich foods and help yourself stay healthy.
