Vitamin C is a water-soluble nutrient found in a lot of foods and a must for keeping your immunity strong naturally. Also known as ascorbic acid, it works as an antioxidant and keeps your body in top shape. The body uses this vitamin to make an antioxidant called collagen, a tissue that helps heal wounds. It also aids the body in absorption of iron from food. This can help people with iron deficiency anaemia. Daily recommended amount of Vitamin C is 90 mg for adult men and 75 mg for adult women. Here are the top Vitamin C foods to include in your diet to experience all the wonderful health benefits:
Oranges are the standout food for Vitamin C and the largest citrus fruits in the world. They are abundant in this micronutrient even though they don’t have the highest vitamin content. One medium-sized orange packs in 70 mg of this vitamin. When it comes to orange juice, make sure you opt for “100% orange juice”. They are also good for your heart since they contain plenty of fibre, potassium and choline.
Guavas stand out in comparison to other citrus foods. They have exceptionally high vitamin content. A single guava fruit which weighs 100gms has approximately 228 mg of Vitamin C content. That’s more than 4 times the Vitamin C content in an orange. They also contain 4 times more fibre than a pineapple. Interestingly, guavas are used to treat a variety of ailments such as fever, high blood pressure and dysentery.
A ½ cup of cooked broccoli has about 50 milligrams of vitamin C. Steaming broccoli instead of boiling may help it retain more of its vitamin content. The high amount of fibre and antioxidants in this veggie helps lower inflammation. This superfood is also a good source of proteins. It is packed with iron, potassium, calcium, selenium and magnesium as well. Furthermore, a cup of broccoli fulfils your daily requirement of Vitamin K.
The kiwifruit originated from China and was originally called the ‘Chinese Gooseberry’. This exotic fruit tastes sweet but is low in calories. It has tons of fibre and the vitamin C content is slightly more than oranges. Kiwis also have antioxidants like flavonoids and carotenoids which help protect your cells. It is rich in vitamins A, E and K while they contain as much potassium as bananas. Pregnant women are encouraged to eat kiwi because they contain up to 10% of recommended daily folate levels. Furthermore, kiwifruits are a popular ingredient in DIY facemasks. They’re well-suited for exfoliating and nourishing.
This delicious tropical fruit contains a lot more than just high amounts of Vitamin C. Pineapples reduce inflammation, improve digestion and also boost your metabolism. This yellowish fruit also has manganese which promotes healthy bones and lowers the risk of osteoporosis. It is also a great source of other disease fighting antioxidants like phenolics and flavonoids
Well, now you know why Spongebob Squarepants lived in a pineapple under the sea!
Contrary to popular belief, strawberries are actually fruits, not berries. This perennial fruit is sweet scented and even sweeter in taste. They are an underrated nutrient powerhouse. Apart from their antioxidant properties, they contain a lot of Vitamin C as well. This delicious fruit has higher Vitamin C content than an orange. A cup of strawberries has about 85 mg of Vitamin C. They’re also low in calories and high in fibre, and a variety of antioxidants. Ancient Romans held strawberries in high regard. They believed that it had medicinal powers and used it to treat fevers, sore throats etc.
Red Bell Pepper
Contrary to popular belief, red peppers are fruits, not vegetables. They have seeds and they come from flowering plants. A large red bell pepper has 3 times more Vitamin C than an orange. It provides more than 300% of your daily requirement of Vitamin C. Red bell peppers can be enjoyed year-round and they’re sweeter than green bell peppers. They sweeten as they ripen. Traditional Chinese medicine used them for treating indigestion, poor blood circulation, swelling and frostbite.
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