Vitamin C Rich Foods In Your Diet
Vitamin C is an essential nutrient, meaning the body couldn’t produce it. It has many roles to improve health benefits. It is a water soluble vitamin and found in many fruits and vegetables, including oranges, strawberries, kiwi fruits, bell peppers, broccoli, and spinach. The sufficient daily intake of this nutrient is 75 mg for women and 90 mg for men.
Vitamin C is also known as ascorbic acid, which is necessary for growth, development and repair of all body tissues. It’s involved in many body immune function including formation of collagen, absorption of iron, the proper functioning of immune system, wound healing and the maintenance of cartilage, bones and teeth.
Orange are rich in Vitamin C
One normal sized orange provides 70mg of this vitamin , which is 78% of the daily value. Mostly eaten, oranges make up a significant portion of dietary intake. Other citrus fruits can also help for getting sufficient vitamin. For example half grapefruit can also contain 44mg of daily value. Also a mandarin have 24 mg of vitamin C where one lime contains 13mg.
Here orange contains 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin. In contrast, other citrus fruits, such as grape fruit, mandarins and limes are also good source of vitamin C.
One cup of strawberries have 152 grams of nutrients, which provides 89 mg of vitamin C or 99% of daily value. Strawberries contains a diverse and potent of mixture of vitamins, manganese, flavonoids, folate, and other beneficial antioxidants. Strawberries may also help to prevent cancer, vascular disease, dementia and diabetes.
The people with metabolic syndrome found that eating freeze dried strawberries daily which is the equally to 3 cups of fresh fruits which also reduce the heart disease risk factors. The nutritious fruits may help the heart and brain health.
One cup which contains 145 grams of papaya provides 87mg of vitamin C of the daily value. This nutrient also helps for memory and has anti-inflammatory effect in brain. The Alzheimer’s people benefit from papaya extract for 6 months. Papayas contain 65 mg of the Vitamin per 100 grams. One cup of papaya delivers 87 mg of vitamin C, which helps to improve memory.
One lychee provides nearly 7mg of vitamin C of the daily value. Lychees also contain omega 3 and omega 6 fatty acids, which benefits brain, heart and blood vessels. The lychees fruit provides plenty of this food element, which is play role in collagen synthesis and blood vessel health
Lemons have saved sailors from scurvy in ancient times. One whole raw lemon including its peel, provides 83 mg of vitamin C of the daily value. This nutritious vitamin in lemons also acts as an antioxidant to body.
When the fruits and vegetables are cut, the enzymes polyphenol oxidase is exposed to oxygen. The triggers oxidation and turns the food brown. When you apply the lemon juice to the exposed of fruits, then the surfaces acts as barrier, and preventing the browning process.
Broccoli is a cruciferous vegetable. One half cup of cooked broccoli provides 51 mg of vitamin C of daily value. Eating plenty of this rich cruciferous vegetables lower oxidative stress, improve immunity and decrease risk of cancer and heart disease.
Sweet yellow peppers
The vitamin C content of sweet or bell peppers which increase as the mature. Just one half cup of yellow peppers which contain 75 grams, 137 mg of vitamin C of the daily value. Consuming enough vitamin C I important for eye health and may help to protect against cataract progression.
Two tablespoon of fresh parsley has 8 grams and contains 10mg of vitamin C of recommended daily value. Along with other leafy greens, parsley is a significant sources of plant based non-heme iron. It increases the absorption of non-heme iron. This may also help to prevent and treat iron deficiency anemia.
People on vegetarian diet have 500 grams of vitamin C twice a day with their meals. At the end, the iron level had increased by 17 % and the hemoglobin is increased by 8% and feeitin which is also stored form of iron by 12%
One cup of raw chopped mustard spinach provides 195 mg of this nutrient. The dark greens, leafy greens, mustard spinach is also rich in vitamin A, potassium, calcium, manganese, fiber and folate. Mustard spinach contains 130mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of daily value when raw or 130% when cooked.
Tips to increase Vitamin C
- Eat fruits and vegetable ear or lightly cook whenever possible.
- Keep a bowl of rich fruits in the house for snacks.
- Have a light lunch with a side of diet with vitamin C
- Eat more fermented vegetables.
It is an essential vitamin, meaning the body couldn’t produce it. It has many roles to improve health benefits. It is also a water soluble vitamin and found in many fruits and vegetables, including oranges, strawberries, kiwi fruits, bell peppers, broccoli, and spinach.
The sufficient daily intake for this vitamin is 75 mg for women and 90 mg for men. Vitamin C is also known as ascorbic acid, which is necessary for growth, development and repair of all body tissues. It’s involved in many body immune function including formation of collagen, absorption of iron, the proper functioning of immune system, wound healing and the maintenance of cartilage, bones and teeth.