Foods rich in vitamin c
Foods rich in vitamin c

Foods rich in vitamin c

 What foods are rich in vitamin C?

 

Vitamin C is a water-soluble vitamin which is found in various foods, especially fruits and vegetables. It’s popular for being a powerful antioxidant, as well as having positive impacts on skin health and immune system. It’s also important for collagen synthesis, connective tissue, bones, teeth and your small blood vessels. The human body cannot create or store vitamin C. That’s why it’s essential to have it regularly in sufficient amounts.

The current daily value (DV) for vitamin C is 90 mg. Insufficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anaemia and scurvy also happen when lack of vitamin C in our human body. Vitamin C, also called ascorbic acid, has several important functions.

These include:

  • Supporting to secure cells and holding them healthy
  • managing healthy skin, blood vessels, bones and cartilage
  • Supporting with wound healing

 

Good sources of vitamin C

Vitamin C is found in several varieties of fruit and vegetables.

Good sources include:

 

  • citrus fruit, like oranges and orange juice
  • peppers
  • strawberries
  • blackcurrants
  • broccoli
  • brussels sprouts
  • potatoes

Need of vitamin C

Adults aged 19 to 64 want 40mg of vitamin C a day. You could be able to gain all the vitamin C you need from your regular diet. Vitamin C does not store in the body, so you need to take it in your diet every day. Taking heavy amount of Vitamin C Taking large amounts (more than 1,000mg per day) of vitamin C can effects:

  • stomach pain
  • diarrhoea
  • flatulence

These symptoms should reduce once you stop taking vitamin C supplements. Advice of the Department of Health and Social Care You should be able to gain all the vitamin C you need by eating a varied and balanced diet. If you take vitamin C supplements, do not take too much as this could be dangerous. Taking less than 1,000mg of vitamin C supplements a day is unlikely to effects any harm.

 

20 foods rich in vitamin C

Papaya

Papaya consists of 62 mg of vitamin C per 100 grams. One cup of papaya produces 87 mg of vitamin C, that may help develop memory.

Strawberries

Strawberries have 59 mg of vitamin C per 100 grams. One cup of strawberry halves produces 89 mg of vitamin C. This nutritious fruit may aid your heart and brain health.

Oranges

Oranges have 53 mg of vitamin C per 100 grams. One medium orange produces 70 mg of vitamin C. Other citrus fruits, like grapefruit, mandarins and limes, are also good factors of this vitamin

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Kakadu Plums

Kakadu plums have up to 5,300 mg of vitamin C per 100 grams, making it the richest popular factor of this vitamin. Just one plum produces around 530% of the DV.

Acerola Cherries

Just one-half cup of acerola cherries produces 913% of the necessary DV for vitamin C. The fruit might even contain cancer-fighting properties, though human- based research is lacking.

Rose Hips

Rose hips give 426 mg of vitamin C per 100 grams. Around six pieces of this fruit produces 132% of the DV and motivate healthier-looking skin.

Chilli Peppers

 

Green chilli peppers consist of 242 mg of vitamin C per 100 grams. Therefore, one green chilli pepper produces 121% of the DV, while one red chilli pepper gives 72%.

Guavas

Guavas consist of 228 mg of vitamin C per 100 grams. One guava fruit produces 140% of the DV for this vitamin.

Sweet Yellow Peppers

Yellow peppers consist of the richest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One- half cup of sweet yellow peppers produces 152% of the needed DV.

Blackcurrants

Blackcurrants have 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants contain112% of the DV for vitamin C and may aid to reduce chronic inflammation. Thyme

Thyme has more vitamin C than most culinary herbs with 160 mg per 100 grams. One ounce of fresh thyme delivers 50% of the DV for vitamin C. Thyme and other foods high in vitamin C develop your immunity.

Parsley

Parsley consists of 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal produces 11% of the DV for vitamin C, which helps to develop iron absorption.

Mustard Spinach

 

Mustard spinach has 130 mg of vitamin C per 100 grams. One cup of this mustard spinach delivers 217% of the DV for vitamin C when raw, or 130% when cooked.

Kale

Kale consists of 120 mg of vitamin C per 100 grams. One cup of raw kale produces 89% of the DV for vitamin C, while a lightly steamed cup delivers 59%.

Kiwis

Kiwis consist of 93 mg of vitamin C per 100 grams. One medium-sized kiwi contains 79% of the DV for vitamin C, which helps blood circulation and immunity.

Broccoli

Broccoli has 89 mg of vitamin C per 100 grams. One-half cup of steamed broccoli delivers 57% of the DV for vitamin C and can lower your risk of inflammatory problems.

Brussels Sprouts

Brussels sprouts consist of 85 mg of vitamin C per 100 grams. One-half cup of steamed Brussels sprouts delivers 54% of the DV for vitamin C, which may develop your bone strength and function.

Lemons

Lemons consist of 77 mg of vitamin C per 100 grams, with one medium lemon producing 92% of the DV. Vitamin C contains a strong antioxidant benefit and can hold your cut fruits and vegetables from turning brown.

Lychees

 

Lychees have 72 mg of vitamin C per 100 grams. One single lychee consists of an average 7.5% of the DV for vitamin C, while a one-cup serving delivers 151%.

American Persimmons

American persimmons have 66 mg of vitamin C per 100 grams. One American persimmon provides 18% of the DV for vitamin C. Vitamin C is important for your immune system, connective tissue and heart and blood vessel health, among many other important jobs. Not gaining enough of this vitamin can consist of negative impacts on your health. When citrus fruits might be the most popular factor of vitamin C, various variety of fruits and vegetables are hidden in this vitamin and may even exceed the levels found in citrus fruits.

By eating some of the foods recommended above each day, your necessity should be covered. A diet rich in vitamin C is an important step toward good health and disease protection.

 

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