Are you on a diet? Or fathoming your thoughts to be in one? Whatever it is, forget the starving part, a proper diet is a pain gone vain if you doesn’t include Vitamin C rich food on to it. So let’s together start a healthy –wealthy – tasty diet by stuffing up few foods which are high in Vitamin C. Yes, why Vitamin C? a certain question that might pop up in your brain. The basic answer is your body doesn’t produce this, rather you have to pave the way for it to step inside you. Because the benefits of Vitamin C rich foods are endless.
Benefits Of Vitamin C Rich Foods
Vitamin C is an anti-oxidant, immune-protective, anti-inflammatory, and anti-viral agent, serving our body. That’s quite a lot!
“With a healthy heart the beat goes on”
Vitamin C work as good anti-oxidant which boost up our immune system. The intake of vitamin C rich foods, increase our defensive mechanism, thereby protecting us from several chronic diseases. This also increases the blood flow through our arteries, boosting the oxygen carrying capacity of our blood. This backs the beats to go vibrantly, preventing heart diseases to a great extent.
Diet, to be curvy not ‘Scurvy’
You are on a healthy diet to be trim and fit, not to have bleeding gums and weak tissues! The deficiency of vitamin c rich foods pushes you into clinical syndrome called Scurvy, which was tested and proven. This results in teeth detaching from your gums, and bleeding nostrils, gradually weakening your tissues. Adding foods high in vitamin c snatch you from such dreadful conditions.
Get a bail from your running noses!
Yes, its scientifically proven that including Vitamin C rich foods in your regular diet unleashes you from the tight grasps of common cold, which may occur regularly. It’s not a medicine, rather a preventive measure for a healthy body. Vitamin C reduces the oxidative stress and inflammation curbing the symptoms of common cold.
Hurry up! You already have a high blood pressure
That’s mundane now, you already know that your mind and body overrides and your curbing its basic desire to choke it off thus paving the way for a high PB. Vitamin C foods, acts as diuretic agent, releasing excess water and sodium from kidney, which gradually releases your blood vessels pressure. It also has abundance of Nitric oxide which suffices the tighten blood vessels to relax and release. The Vitamin C rich foods also allows oxygen circulation in blood, ideally reducing your blood pressure.
Wipe off the night mares of Cancer
Vitamin C foods are erroneously loaded for its ability to fight against cancer. It slows down the growth of the prostrate, liver and other types of cancer cells, easing you from the mere thoughts of cancer.
Spectacles are cool! But it’s so soon
Vitamin C rich foods lower the risk of cataracts. It reduces your age related muscular degeneration improving the health and vision of your eye tissues. Never ignore your vision, just because spectacles suffice, unless and until its way far from your grips, because here adding healthy foods rich in Vitamin C can save you better. Remember to choose wisely!
Sensitive heart, not a sensitive gum
Vitamin C helps fight periodontal diseases by enhancing the strength of your connective tissue. It gives you strong and healthy gums all day long.
List of Vitamin C rich foods
Enough of the benefits, now it’s worth to know what are the major sources of Vitamin C. Here’s a list of foods that are high in Vitamin C. Churn it upon and let’s have a healthy a tasty start
The hot and spicy chili pepper is rich in Capsaicin content and is a purveyor of Vitamin C. it contains almost 109mg of Vitamin C. You can have this combo hot and healthy item blending it in your curry or soup any time of the day. The best time to avail it is in a hot summer season, for the lasting impression. That’s too hot!
Lemons are also a great source of Vitamin C. Most of all citrus fruits serves as cardinal suppliers of Vitamin C. Lemon, which is a major element in most of your diets, now have another reason to be added on to. It prevents Scurvy a Vitamin C deficiency. Lemon contain approx. 83mg Vitamin C adding the peels. You can have it in the form of lemon juices or rice, lemon juice hydrates you anytime a day. It has high content of Alkaline Forming. The best season to get fresh golden lemons are late winter to early summer.
The fresh, green pulpy fruit is an all-time nutrient for our body. It is rich in the anti-oxidant Lycopene, which reduces number of chronic diseases. It almost contain 126 mg of Vitamin C. You can have it either raw or adding it to your morning or evening smoothies or salads. While raw at least 7 pieces should be consumed a day, not a hard nut to crack, as its super tasty! Mostly harvested during rainy season, best to avail it in months except, May and June.
The golden citrus fruit best in its taste and content, has almost 53.2mg of Vitamin C. Add it to your juices, fruit bowl or cake to please your taste buds. Best to have it from November to January and March to May, when they are fresh and juicy.
The greenish leaf cabbage. 1 cup of chopped raw fresh kale has 80 mg of Vitamin C. best to have it raw adding to your salad bowl, or your favorite burger. Or you can boil it with your curry or soup while cooking. It reduces chronic inflammation and cholesterol content. Best available during winter or summer.
Oh! Just the name waters our mouth. A common member of all your healthy smoothies and diet dishes, has 58.8mg of Vitamin C. Grab on your juicy red strawberries during late April to August. On among the best source of Vitamin C.
The Chinese Gooseberry with 92.7 mg Vitamin C in it, is a tropical fruit available throughout the winter. The best taste to your detox drink with abundant nutritious qualities. Also an add on to your morning smoothie. So “Winter is Coming” go grab on your bunch of healthy fresh kiwi’s.
May be the word synonym for healthy food, because it’s out there in every healthy list without exception. It contains approx. 89.2mg of Vitamin C adding scores to its scores. Broccoli’s are best to have in smoothies, or salads when they are green and fresh, starting from October till April.
Might not please your taste buds, but for sure your health, because it contains almost 80.8mg of Vitamin C in it. Clove is a common spice all over India, which spice up your curry, rice and immunity.it is available throughout the month.
The mundane fruit around you and your surrounding is the best supplier of Vitamin C. 1 cup of Papaya contains approx. 87mg Vitamin C in it. Never ignore it when you see the golden balls up there because they do worth gold for your health. There is no specific season to have it, but its sweet when its dry. (for those candy sugar lovers!)
Top Vitamin C Rich Fruits to Add to Your Diet
Vitamin C is an essential nutrient required to maintain skin, blood vessels, bones, cartilage, and wound healing. Fruits are a great source of vitamin C that helps to protect cells against oxidative stress, which in turn protects against certain diseases, including cancer. Below is a list of fruits which have high vitamin C volumes.
1. Kakadu Plums
The Kakadu plum is a natural Australian superfood that has 100 times the vitamin C content of oranges. Kakadu plums have the highest concentration of vitamin C globally, with up to 5,300 milligrams per 100 grams. One plum provides about 530 percent of the daily requirement.
2. Acerola Cherries
A half-cup of red acerola cherries (49 grams) contains 822 milligrams of vitamin C or 913 percent of the daily value. Although human-based research is insufficient, the fruit may have cancer-fighting effects.
3. Rose Hips
Rosehips are tiny, sweet, tart fruits that grow on rose plants. It's high in vitamin C. Six rose hips give 119 mg of vitamin C or 132 percent of the daily value. Six slices of this fruit provide 132 percent of the daily value and promote younger-looking skin.
The vitamin C content in half a cup (56 grams) of blackcurrants (Ribes nigrum) is 101 mg or 112 percent of the daily value. Antioxidant-rich diets, such as those high in vitamin C and anthocyanins, have been found to lower oxidative damage linked to chronic diseases like heart disease, cancer, and neurological diseases.
One medium kiwi has 71 mg of vitamin C or 79% of the daily value. High in vitamin C, Kiwifruit has been found in studies to help reduce oxidative stress, lower cholesterol, and boost immunity.
Single lychee has about 7 mg of vitamin C, or 7.5 percent of the daily value, while a one-cup dose contains 151 percent. Lychees are also high in omega-3 and omega-6 fatty acids, beneficial to the brain, heart, and blood vessels. There are no studies on lychee specifically. Despite this, this fruit is high in vitamin C, essential for collagen formation and blood vessel health.
Vitamin C Rich Vegetables
Vegetables are the best example of vitamin C. Eating various healthful foods will help people meet their daily requirements. This portion will provide details about how vegetables are a rich source of vitamin C and include them in the diet.
1. Chili Peppers
One green chilli pepper has 109 mg of vitamin C, 121 percent of the daily value. On the other hand, one red chilli pepper provides 65 mg or 72 percent daily. Chilli peppers are also high in capsaicin, the ingredient that gives them their spiciness. Capsaicin may also help with inflammation and pain.
2. Sweet Yellow Peppers
As sweet or bell peppers mature, their vitamin C level rises. Yellow peppers contain 137 milligrams of vitamin C per half-cup (75 grams), or 152 percent of the daily value (DV), more than twice as green peppers. Vitamin C is crucial for eye health and may help prevent cataract progression if consumed in sufficient amounts.
With 160 mg of vitamin C per 100 grams, thyme has more vitamin C than most culinary herbs. One ounce of fresh thyme has 50% of the daily value for vitamin C. Thyme and other vitamin C-rich foods can help you stay healthy.
Fresh parsley contains 10 milligrams of vitamin C per two tablespoons (8 grams), or 11 percent of the daily value. Parsley, like other leafy greens, is a good source of non-heme iron from plants. Non-heme iron absorption is aided by vitamin C. This aids in the prevention and treatment of iron-deficient anaemia.
5. Mustard Spinach
One cup of raw chopped mustard spinach has 195 milligrams of vitamin C, equivalent to 217 percent of the daily value. Even though heating reduces vitamin C content, one cup of cooked mustard greens contains 117 milligrams of vitamin C or 130 percent of the daily value.
Kale is a vegetable that belongs to the cruciferous family. 80 mg of vitamin C, or 89 percent of the daily value, is found in one cup of chopped raw kale. It also contains a lot of vitamin K as well as the carotenoids lutein and zeaxanthin. One cup of cooked kale contains 53 milligrams of vitamin C or 59 percent of the daily value.
Broccoli is a vegetable that belongs to the cruciferous family. A half-cup of cooked broccoli has 51 milligrams of vitamin C or 57% of the daily value. Several observational studies have found a link between consuming many vitamin-C-rich cruciferous vegetables and lower oxidative stress, better immunity, and a lower risk of cancer and heart disease.
Vitamin C Tablets
Apart from all the natural sources of Vitamin C, artificial tablets are available in the market, which genuinely acts as a great inclusion in your daily diet. Moreover, they have almost zero or negligible side effects. Some of theexamples of Vitamin C tablets are:-
1. Carbamide Forte Natural Vitamin C
This is a 100 percent natural and pure source of immunity that helps you improve your immunity while also improving the appearance of your skin. It's made of Zinc Gluconate, which is three times more potent than zinc sulfate and functions as a collagen builder for hair, nail, and joint health when combined with Vitamin C. It also serves to protect cells from germs and oxidative damage.
2. Naturyz Immuno Support Triple Action Immunity Booster
This triple-action immunity booster includes a traditional herbal mix of elderberry extract and echinacea to enhance the immune system and protect healthy cells from dangerous free radicals.
Antioxidants abound in natural plant-based vitamin C.
A multivitamin and mineral blend to help your body's defense mechanisms.
It is a highly recommended immune booster that has received all necessary certifications and has a sizable market share in India.
3. Boldfit Vitamin C Complex
Boldfit Vitamin C Complex is great for anyone wishing to regularly supplement their diet to meet their vitamin C nutrient needs. It may be consumed by both adults and children and helps to nourish your hair, skin, and nails daily while also improving your immunity.
4. Amway Vitamin C Cherry Plus Tablets
This antioxidant nutrient, which is made with Vitamin C obtained from acerola cherry extract, aids in the prevention of colds and flu. Furthermore, when paired with pure ascorbic acid, your immunity is greatly enhanced. Amway employs acerola cherries that are grown organically at their Brazil farms. As a result, the Vitamin C in the tablet is equivalent to 9 oranges and eight lemons. We discovered that the presence of Vitamin C resulted in enough lung function during our investigation. It also assisted the body in fighting numerous illnesses, keeping it healthy and fit.
5. Healthvit Natural Vitamin C Tablets
Natural Vitamin C Tablets from Healthvit are both vegan and keto-friendly. Vitamin C, zinc, and amla are all present in one tablet. Your body will be able to establish a stronger immune system with this combo. It acts to reduce the risk of catching the flu, the common cold, and other infections. It also boosts collagen production, resulting in smoother skin with fewer blemishes and hyperpigmentation. Furthermore, the antioxidants it contains aid the body in fighting free radicals.
Tips To Add Vitamin C Rich Foods In Your Diet
Preparing a diet chart adding to it, food which are high in Vitamin C is vitally important. Because high dose, or extra intake can lead to a Vitamin toxify, which is again unhealthy for your body. As you know high heels are not always cool! It’s necessary to cut it down and split it according to preferences and changes.
There is a structured level of dose with which Vitamin C should be consumed by your body mandated by RDA levels. Caution! this again is according to RDA general level, for a therapeutic level, it’s always best to lend an ear of advice from your dietician.
Accordingly, for men above the age of 18 who are adolescents, the daily intake can be 90mg per day. Add on to your meals some cloves or a kiwi bowl, to boost yourself up.
But same for the women is 75mg per day depending upon their hormonal difference. Women can add upon few Broccolis and strawberries to their smoothies along with lemon juice for hydrating yourself.
In the case of pregnant or breast feeding women, the intake should be more to suffice their blood circulation and maintain blood pressure. They should intake around 85 to 120mg of Vitamin C content per day. It is best for them to add on a detox drink with Kiwi along with a mixture of fruit bowl to keep them fresh and energetic. Having chili pepper might not be a good option as it might be a bit spicy and hot. Its best to have Broccolis and Kale in salads as they act an agent of reducing cholesterol thereby helping you to maintain the balance.
So churn up the ingredients to your diet chart now and kick it off for a healthy and fresh start. Being healthy! Mark it as a lifestyle.
Frequently Asked Questions
1. How much Vitamin C should you have per day?
The nutrient C measurements for ladies are 75 mg each day (120 mg each day for pregnant or breastfeeding). The average upper admission level (UL) for grown-ups — the everyday consumption liable to represent no dangers — is 2,000 mg each day. Nutrient C is water-solvent, so any abundance is usually discharged in the pee instead of in the body. It is preserved in practically any amount from food sources.
2. What are the sources of Vitamin C?
Nutrient C is a water-dissolvable nutrient found in numerous food varieties, especially soil products. It's notable for being a strong cancer prevention agent, affecting skin wellbeing and resistant capacity. A portion of the hotspots for Vitamin C was mentioned above in this article. All those fruits, vegetables, and tablets have different levels of Vitamin C to offer to your body.
Immunity or Immune system is that innate defense mechanism which shields your body from a majority of infections and illnesses. This mechanism can be nourished and maintained with healthy food and good exercise.