We all know, how important Vitamins and Minerals are for our body. Our everyday diet must be rich in vitamins and minerals. There are 13 vitamins that do different jobs in our body. There are vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Vitamins help our body resist infections, keep our nerves healthy, provide our body with nutrition and help our body get energy from food. Minerals that we need in high amount are calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. There are some trace minerals like iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium that we need in a small amount. Today, we are going to discuss Vitamin C, its benefits and sources in this blog.
Vitamin C is an essential vitamin that our body needs. It helps in the growth and repair of tissue in all parts of your body. As our body can’t produce it, we need to consume it from our food. If you are Vitamin C deficient, then you might encounter some symptoms like mood changes, weight loss, joint and muscle aches, bruising, dental conditions and dry hair and skin. A deficiency of vitamin C in the body means that your body is not possible to form fresh collagen. It also causes multiple tissues to break down in the human body and affects cell repair. Vitamin C’s deficiency in severe cases may lead to a condition known as Scurvy. So we recommend you to consume Vitamin C on a regular basis. There is a huge list of foods that are rich in Vitamin C. Here is a list for you.
Rich Sources of Vitamin C
1. Guavas
With 228mg Vitamin C per 100g serving, it a fruit that is particularly rich in Vitamin C. This pink-fleshed tropical fruits is native to Mexico and South America. This fruit helps in lowering your blood pressure and total cholesterol levels. You can easily find Guavas in markets at affordable prices.
2. Kiwifruit
With 93mg Vitamin C per 100g serving, Kiwi is known to be a rich source of Vitamin C. This amazing green coloured fruit helps in reducing oxidative stress, lower cholesterol and improve immunity. Its consumption also reduces the risk of blood clots and stroke. Eating two Kiwis a day can help you recover from the deficiency of Vitamin C and increase your white cell activity by 20%.
3. Bell Peppers
With 128mg Vitamin C per 100g serving, Bell Peppers are termed as a great source of Vitamin C. Consumption of Bell Peppers, lowers the risk of cataract progression and improves your eye health.
4. Strawberries
With 59mg Vitamin C per 100g serving, strawberries take the fourth place in our list of the best Vitamin C sources. Strawberries are a great source of vitamin C, manganese, flavonoids, folate and other beneficial antioxidants. Their higher antioxidant content reduces the risk of cancer, vascular disease, dementia and diabetes in humans. You must start the consumption of strawberries to improve the brain and heart health.
5. Oranges
With 53mg Vitamin C per 100g serving, Oranges are considered as one of the best sources of Vitamin C. With the regular consumption of two oranges a day, you can get rid of Vitamin C deficiency. With one medium-sized orange, you can easily get 70 mg of vitamin C.
6. Papaya
Papaya provides 61mg Vitamin C per 100g serving. With the regular consumption of Papaya, you can get a healthier brain. It is proved that papaya improves memory and has potent anti-inflammatory effects in your brain.
7. Broccoli
Broccoli is a green vegetable that is rich in Vitamin C, protein and Fiber. You get 89mg of Vitamin C per 100g serving of Broccoli, which is quite impressive. It is said that vitamin-C-rich cruciferous vegetables like Broccoli lower oxidative stress, improve immunity and decrease the risk of cancer and heart disease. Steamed Broccoli may lower your risk of inflammatory diseases and lung problems.
8. Tomato
Tomatoes are rich in Vitamin C and provide 23mg of Vitamin C per 100g serving. They are also a rich source of potassium, folate, and vitamin K. It is commonly consumed and made like a vegetable, despite the fact that it is botanically a fruit. The primary food source of the antioxidant lycopene, Tomatoes are proved to provide many health benefits including decreased risk of cardiovascular disease and cancer.
9. Kale
A cruciferous vegetable, Kale is considered to provide provides 18 mg of vitamin C per 100 gm. Kale also supplies your body with vitamin K and the carotenoids lutein and zeaxanthin.
10. Lemons
Lemons are an extremely rich source of Vitamin C. With a whole raw lemon, you can consume 83 mg of vitamin C. Impressive right? With regular consumption of lemon water, you can get Vitamin C in higher amount.
Potential benefits of Vitamin C
May reduce the risk of chronic disease
Considered as a rich and powerful antioxidant, Vitamin C can strengthen the immune system of your body. Antioxidants works to protecting your body cells from harmful molecules called free radicals produced by cigarette smoke, air pollution, excessive sunlight and normal metabolism. If your immune system is strong, there will be no risk of cold and flu attacks. Vitamin C gives your body the ability to fight off illnesses.
May lower the risk of health problems
Vitamin C helps in reducing the risk of high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol. With the regular intake of Vitamin C, you can keep your heart healthy and keep heart diseases at bay.
May keep your mental health good
Increasing levels of stress hormones can cause poor thinking and memory. If you are dealing with mental stress, then it can increase the risk of dementia. A strong antioxidant is vitamin C. Low vitamins is associated with poor nervous system health. In addition, it has been proved that the high intake of vitamin C from foods or supplements protects your brain health as you get older.
May keep your skin and hair healthy
Vitamin C reduces the damage caused to your skin by ultraviolet (UV) light exposure. Antioxidants in vitamin C also helps repair tissue and reduce damage from inflammation and oxidation. It also improves the wound healing ability of your body. Your skin seems clear if you consume Vitamin C adequately. Vitamin C repairs your skin and reduces pigmentation, dark spots, appearance wrinkles, dryness, etc. Consumption of Vitamin C also reduces hair fall and maintains healthier hair.
May assist with weight loss
Everyone wants to lose weight, build or retain muscle, and sometimes it’s really hard and you need a little extra. Well, you can try to increase your consumption of Vitamin C and take your healthy diet in order to reduce weight. Vitamin C has been proved to help in the reduction of body weight. Individuals with vitamin C depletion will be better against fat mass loss. In short, if your vitamin C levels are high, you will get the most from your fat-burning workout.
Final Words
Consumption of fruits and vegetables rich in Vitamin C helps your body in multiple ways. So, increase your Vitamin C intake and recover from multiple health issues rapidly.