IntroductionOf all the vitamins, vitamin C is one of the most talked-about; why you might ask? Well, it is easily accessible through fruits like oranges, kiwis, lemons, etc., and can be found in our skincare products. It is only natural that this micro is at the tip of our tongues at all times.
So yes, vitamin C is one of the most beneficial and readily available micronutrients, but often we find it hard to remember what foods are actually rich in it. Keeping this in mind, we have put together a list of foods that are rich in vitamin C. So without further ado, let’s discuss this vitamin in detail and take notes of where we can find it in abundance!
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. This means that it can not be stored in the body, and any excess will be passed out in the form of urine. Humans are one of the only few mammals that can not synthesize this vitamin; hence, it becomes essential to ensure we are consuming enough of it through our diet.
Vitamin C acts as an antioxidant and helps protect cells from damage caused by free radicals, compounds formed when our bodies convert food into energy. We can also be exposed to free radicals when surrounded by cigarette smoke, air pollution, and the UV rays from the sun.
Vitamin C is also known to make collages, a protein that is found on the skin and that can help heal wounds. It is due to this that vitamin C is a popular ingredient in various skincare items.
Another benefit of this vitamin is that it can help improve the absorption of heme-iron, a form of iron found in plant-based foods. It can also improve the immune system and protect the body from various diseases.
The kiwi fruit is a part of the Actinidaceae family and is native to Asian countries. Typically grown in New Zealand, these berries, also known as the Chinese gooseberries, actually originate in eastern China.
Kiwis are said to contain three times the vitamin C of oranges.
100g of this fruit has around 92.7mg of vitamin C; that is about 115.8% of the total RDA that our body requires.
Various studies show that people with vitamin C deficiency at around two kiwis a day showed a drastic increase in their cell activity and normalized their blood levels of vitamin C within a week.
The orange fruit is a part of the Rutaceae family and the citrus species. This fruit originated in parts of South East Asia and is presently one of the most cultivated fruit trees in the world.
Oranges make up a significant portion of the dietary intake of vitamin C. 100g of orange consists of around 53.2mg of vitamin C, and a medium-sized orange provides approximately 70mg of vitamin C.
This fruit can help protect your cells from sun damage, boost collagen production, assist your body in absorbing iron, and boost your immune system and your body’s defense mechanism.
Amla is also known as the Indian gooseberry.
It is the fruit of a deciduous tree of the Phyllanthaceae family that grows natively in parts of Asia, India being one of the most popular ones. It has a sour, astringent taste that leaves a lingering sweet aftertaste. You can often taste the sweetness once you drink water right after eating this fruit.
Amla is the second richest natural source of Vitamin C. One amla has around 600-700 mg of vitamin C. It is often added to food items that might be deficient in vitamin C.
Amla juice is one of the most common ways of consuming this fruit and is known to be highly beneficial. It can help prevent cancer, improve eye health, manage diabetes, and affect your skin and hair.
Lemons, like oranges, also belong to the Rutaceae family. It is native to Asia and is often used for culinary practices and cleaning. It has about 5-6% of citric acid and a pH of 2.2 that makes it sour to taste.
Lemons act as a good source of vitamin C. On the one hand, 100 g of lemon can give you around 53 mg of vitamin C, and on the other, a whole raw lemon along with its peel can provide about 83 mg of vitamin C.
The vitamin C in this fruit can help prevent damage from free radicals and can improve your skin quality. Lemons can also aid in digestion, promote hydration, help prevent kidney stones, and support weight loss.
The grapefruit is a citrus hybrid that is a cross between the sweet orange and the pomelo. It originated in Barbados and is a subtropical fruit. This fruit varies in color ranging from pale yellow to dark pink.
Grapefruit is known for its high vitamin C content. 100 g of this fruit can provide your body with around 31.2 mg of vitamin C. A small-sized grapefruit, on the other hand, can provide around 68.8 mg of vitamin C.
The most prominent benefit of vitamin C in grapefruit is its antioxidant property. It can help prevent oxidative stress caused due to free radicals, can improve immune function, and benefit the skin in multiple ways.
Broccoli is an edible green plant that is considered a vegetable and is a part of the cabbage family. Its flowering head, stalk, and small leaves are ideally what we consume. It can be eaten raw, cooked, or steamed.
Broccoli is particularly rich in vitamin C. 100 g of this vegetable can provide your body with 89 mg of vitamin C.
Studies have shown that broccoli can help lower oxidative stress, improve immunity, decrease the chances of developing cancer and heart disease, and support hormonal balance.
Vitamin C is an essential micronutrient that you just can not afford to turn a blind eye to. It acts as an antioxidant and helps improve your immunity. It also helps prevent fatal conditions like cancer and heart diseases.
This article covers 6 foods that you can find in your market that can help add to your vitamin C consumption.
Our body requires around 80 g of Vitamin C per day, and consuming any one of these food items mentioned above can help you provide your body with this requirement.
Stanislaus Okwor is the Chief Editor @ https://www.greenhealthblog.com
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