Vitamin C, often known as ascorbic acid, serves a variety of activities in the body. It is especially important for the immune system, as it helps in the prevention of infections and the battle against disease. Foods like fruits and vegetables are the best sources that fulfil your daily dose of vitamin C. People will find it easier to meet their daily demands if they eat a variety of these nutritious meals.
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Vitamin C is an essential component of the immune system, which protects the body from viruses, bacteria, and other pathogens.
This vitamin is helpful in a variety of bodily activities, including:
- immune system function
- neurotransmitter production
- collagen synthesis
- cardiovascular health
- wound healing
Different people require varying amounts of vitamin C.
The ODS recommends the following daily intake of vitamin C for adults:
- 90 milligrams (mg) for males
- 75 mg for females
- 85 mg when pregnant
- 120 mg when breastfeeding
- an additional 35 mg for smokers (people who smoke)
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Here are 10 foods that are high in vitamin C and also fulfill your Daily Dose of Vitamin C
1. Guava
This crisp, pleasantly sweet fruit is 4.3 times more vitamin C-rich than an orange and is also high in fiber, vitamins, and minerals. The amount of vitamin C in a single guava (Psidium guajava) is 125 mg or 138% of the daily value. The antioxidant lycopene is particularly abundant in guava. Source
2. Chilli pepper
One green chili pepper (Capsicum annuum) has 109 mg of vitamin C, which is 121% of the daily value. In comparison, one red chilli pepper contains 65 mg, or 72% of the DV. There is also evidence that eating hot red chili peppers may reduce mortality. Source
3. Papaya
A cup of papaya contains 88.3mg of vitamin C, which is more than twice the daily required amount. Papayas can be found in most markets and shops. Source
4. Yellow Pepper
Sweet or bell peppers (Capsicum annuum) contain more vitamin C as they develop. One large yellow pepper contains 342 mg of vitamin C, or 380% of the daily value, which is more than twice as much as a green pepper. Source
5. Kiwi
One medium-sized kiwi (Actinidia deliciosa) contains 56 mg of vitamin C or 62% of your daily requirement. Kiwi fruits also support healthy skin and hair and lower your overall risk of stroke and cardiovascular disease. Source
6. Broccoli
Broccoli is a type of cruciferous vegetable. A half-cup of cooked broccoli has 51 milligrams of vitamin C, which is 57% of the daily value. It also contains a lot of fiber and other antioxidants that, among other things, appear to reduce inflammation. Source
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7. Strawberries
Strawberry is a highly nutritious fruit that is high in vitamins, minerals, and antioxidants. One cup of strawberries has around 85 mg of vitamin C. As part of a healthy diet, it can help prevent illnesses including diabetes, high blood pressure, and constipation. Source
8. Kale
This superfood is high in vitamins and minerals, such as vitamin C, calcium, and vitamin K. A 100-g serving of raw kale contains 93 mg of vitamin C, or 103% of the daily value. If you prefer salads, kale is an excellent source of fiber. Source
9. Brussels Sprouts
A half-cup of cooked Brussels sprouts contains 49 milligrams of vitamin C or 54% of the daily value. Brussels sprouts, like most other cruciferous vegetables, are high in numerous vitamins, including vitamin K and vitamin A. Source
10. Oranges
Oranges, like other citrus fruits, contain a lot of vitamin C. Oranges, which are widely consumed, account for a considerable amount of dietary vitamin C intake. One medium orange (Citrus sinensis) has 83 mg of vitamin C or 92% of the daily value. Source
Vitamin C is essential for the health of your immune system, connective tissue, heart, and blood vessels, as well as many other crucial physiological processes. Consuming some of the items listed above daily should suffice to meet your vitamin C requirements. A vitamin C-rich diet is an important step towards better health and illness prevention.
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