To stay healthy, all the nutrients are necessary. But vitamin C is considered to be one of the essential nutrients among them.Vitamin C helps in fighting many diseases. From colds to heart diseases,vitamin C benefits in many ways.
Important information about Vitamin C
Vitamin C is also called ascorbic acid, which is an essential vitamin to keep the body healthy. Vitamin C is an essential anti-oxidant to keep the body healthy. The primary function of anti-oxidants is to boost the immune system, i.e., increase immunity. Anti-oxidants are also useful to protect the body from free radicals. In this article, we are going to tell you about the usefulness of vitamin c and the foods needed to overcome vitamin c deficiency. Let’s know in which Vitamin C is found.
Why Vitamin C is essential?
Vitamin C is useful for strengthening bones, building collagen, protecting against cancer, and synthesis of iron. Women require 75 mg, and men need 90 mg of vitamin c daily.Due to vitamin c deficiency, a person can suffers from bleeding in the teeth,scurvy diseases, so vitamin C deficiency is fatal. Some foods can be consumed to overcome vitamin C deficiency.
The key functions of Vitamin C
Foods rich in vitamin C are essential to us because vitamin C is a powerful antioxidant. It is necessary for our tissues, teeth, and bones. The primary function of vitamin C is to develop and heal tissues in the body. Vitamin C foods provide the necessary amounts of vitamins that help in collagen formation, as well as help the bloodcells absorb iron and strengthen the immune system.
Which products contain a lot of vitamin C?
Broccoli
Broccoli contains less calories, either raw or cooked Broccoli contains about 30 calories (one cup). Broccoli also contains many beneficial nutrients in it, for example, calcium, potassium,fiber, vitamins A and K, and lots of antioxidants in a good amount.
Kiwi
If we are talking about sources of Vitamin C, Kiwi is a fruit that contains a significant amount of vitamin C. More than 60 milligrams Vitamin C is present in one small Kiwi.Surprised! But it is true. This fruit is also a good source of potassium and fiber. Kiwi contains a low amount of calories as One kiwi fruit contains approx 40 calories. Make its smoothie or mix it with salad; it will give you a bundle of tastes.
Pummelo
Many people think that Oranges are the biggest provider of vitamin C. If you are also thinking so then I suppose you might be wrong. Guys,let me tell you that this honor goes to pummelo fruit as it contains the highest amount of Vitamin C. This fruit is very similar to grapefruit in appearance, but it is much larger and has a sweeter taste. Per 100 gram serving of Pummelo contains 61 mg of Vitamin C
Karamsag
It is a kind of cabbage vegetable. This vegetable contains vitamin C in high amounts. 120 mg of vitaminC is present in this vegetable. Due to the source of vitamin C, you can consume it without any hesitation.
Mango
Mango is a fruit that isliked by all. Mango is also called the king of fruits. Do you know that thereis a huge source of Vitamin C common to you? 120 mg of vitamin C is found inone mango. It is an excellent fruit to help you to meet vitamin C deficiency inthe body.
Pineapple
Pineapple benefitsyou greatly. It is very beneficial for your body. A good quantity of Vitamin Cis present in this fruit. Let us tell you that 118 mg of vitamin C is found init. By eating this, there is no deficiency of Vitamin C in your body.
Orange
It is one of the most popular citrus fruits and is one ofthe best sources of vitamin C. A large orange contains about 97.9 mg of vitaminC. Drink its juice or eat it, this fruit is very beneficial.
Strawberries
Everyone likes this fruit. It is one of the best sources ofVitamin C. It can be mixed with cornflakes, oatmeal, cakes, and brownies, orsmoothie, shake.
Tomato
It is very beneficial for all as it contains a good amountof Vitamin C. It is mostly used in vegetables.
Peas
A good amount of vitamin C is present in fresh Peas. Insteadof this it is a best source of iron. You can eat peas with vegetables, salads,soups, and other ways.
Amla
It is such a fruit that is very beneficial for our health,skin, and hair. You can take it in the form of candy, pickle, jam.
Lemon
It is one of the best sources of vitamin C. It has meager calories. Drink half a lemon juice in a glass of water; it is also very useful in weight loss.
Cauliflower
This vegetable also contains good amounts of vitamin C,calcium, and phosphorus.
Cucumber
It is a delicious in taste and also a good source of vitaminC. A good amount of fiber is also present on it.
Sweet potato
It can add many nutrients to your diet. 100 grams of sweet potatoescontains 7 mg of vitamin C . It has almost twice the amount of fiber than potato.
Spinach
We get a lot of energy from spinach; it is full of vitaminC. Spinach can be used in spinach cheese and other vegetables.
Yellow Capsicum
It is one of the best sources of Vitamin C. This vegetable also helps in building your immunity.
Potatoes
These are rich in Vitamin C. But if you are a patient of diabetes, then avoid taking it.
Green chilli
It is very beneficial for healthy eyes and good skin. It is also helpful for building the body’s immunity.
Turnip ( shalgam)
You get 12 mg of Vitamin C in 100 grams of Turnip. It is an excellent food that contains vitamin C.
Conclusion
Regular intake of vitamin C is essential for us, including vitamin C in your diet daily. Vitamin C is also beneficial for children. Vitamin C is necessary for everyone if you are a pregnant woman, then consume it in good quantity. But avoid consuming papaya and pineapple.