Best Foods Rich In Vitamin C

Vitamin C formerly known as ascorbic acid is a very important nutrient playing a vital role in building & strengthening the immune system of the body. It plays a major role in the defense mechanism of the body against various infections & diseases. Even during the time of the pandemic vitamin C tablets were a general prescription for everyone whether suffering or not suffering from Covid.
The human body cannot store vitamin C like other vitamins as it is water-soluble and it dissolves with water and particles remaining are flushed out from the system through urine, so it is required to be supplemented by outside oral intake from time to time. This blog focuses on the best food rich in Vitamin C and discusses its functioning & health benefits.

Foods High In Vitamin C –

Citrus Fruits – Oranges, Kiwi, Grapes, Lemon –
A cup of Oranges has 96 mg of Vitamin C, and Grapes and Kiwi lemons have near about 167- 175 mg of vitamin C per cup. Fun Fact Vitamin C is a great fat cutter it melts fat like magic. The one drink suggested by all the dieticians for melting the fat is warm water with drops of half a lemon in it.

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Bell Peppers –

Bell Peppers is rich in vitamin C It provides around 152 mg to 167 mg of the vitamin per cup. Red bell peppers provide around 50% more vitamin C than green bell peppers.

Berries – Strawberries, Blueberries

Strawberries provide around 98 mg of vitamin C per cup, Blueberries, raspberries, and blackberries provide around 16-36% vitamin c in the daily dose.

Broccoli –

How much do you hate this tasteless vegetable this is a very good source of the immune-strengthening vitamin C. Per Cup of Broccoli 81 mg of vitamin C.

Tomatoes –

Try to include this red little fruit vegetable in your meals, and salad as much as possible. It has 55 mg per cup even after getting cooked.

Vitamin C After Cooked?

The amount of vitamin C reduces the number of vitamins in fruits and vegetables. Low-fire cooking, steaming, and microwaving may retain the most vitamin.
Vitamin C is a temperature-sensitive vitamin so it is easily eradicated and high temperatures and long cooking times cause severe loss of vitamin C.

Symptoms Of Vitamin C Deficiency-

Vitamin C deficiency is very rare; it occurs only when you are failing to meet the requirement of a minimum of 10 mg of vitamin C daily.
The signs of vitamin c deficiency are –

  • Bleeding Gums
  • Hair Loss
  • Fatigue
  • Delayed Healing

Importance Of Vitamin C –

Vitamin C is an antioxidant, it protects the body cells from damage caused by free radicals present in the air.
In the Absence Of Vitamin C, the body cannot produce collagen, the protein necessary for building and maintaining healthy bones, joints, skin & digestive glands.
Vitamin C is an essential part of the human immune system; it defends the system against various invading bacteria, viruses, and pathogens. Research shows that low levels of vitamin C in the body cause problems & complications in the immune system giving rise to various kinds of illness.

Vitamin C Effect On The Mental Health –

Vitamin C is not only an immune strengthening or disease-fighting nutrient it also plays a vital role in maintaining the mental health of the person. Studies have shown the correlation between depression and low levels of vitamin C in the body.
Scurvy is a disease caused due to deficiency of vitamin C which leads to fatigue and ultimately affects the living comfort of a person or the quality of life. So vitamin C is equally important for both physical and mental well-being.

Health Benefits Of Vitamin C

Keeps Your Heart Healthy-

Studies show that a person having normal levels of vitamin C has a lower risk of heart disease when compared to one having inadequate levels.
Generally eating fruits and vegetables helps boost general heart health by providing a range of vitamins, minerals, antioxidants, and fibers.

Boosts Immunity –

Vitamin C strengthens the immune system as a whole, making our body strong to fight the enormous amount of bacteria and foreign bodies trying to invade our system through various sources.

Low Risk Of Cancer –

Vitamin C is an antioxidant, so it can prevent damage caused by free radicals. This may help prevent diseases such as cancer. Studies have shown that vitamin C lowers the risk of certain kinds of tumors mainly restricted to the brain.

Lastly, Vitamin C is necessary for maintaining overall good health. To be healthy it is important to have a balanced diet rich in all the nutrients and vitamins and not focus on one vitamin or nutrient only. Vitamin C is available in abundance if foods rich in vitamin C are consumed then there is a very low chance often illness and surety of a good and healthy system. For more health-related updates subscribe to Health Script

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