Overview
Vitamin C is well known nutrient and found in different fruits and vegetables. It is essential nutrition for boosting immune system. Vitamin C is an antioxidant that prevent the damage in tissue and other part that occur due the free radicals. These harmful molecules affect the body and promote the growth of diseases such as cancer, heart diseases,
Vitamin C involve in the better immunity, proper function of cartilage and recovering of injuries. Food with high vitamin C helps in improvement of mental heath and works as stress reliever. People who take excessive amount of vitamin C in their diet have better health and potential to fight with toxins and harmful chemicals.
Vitamin C is soluble in water and absorb iron when two are consumed together. The intake of vitamin C is 50 to 60 mg per day for an adult. While there is not any drawback noticed, taking up to 500mg of vitamin C per day. The highest limit for vitamin C dose is 2000mg. Extending from this can be harmful. It might cause vomiting, headache, insomnia, diarrhea, etc.
According to ADA (American Dietic Association), it is recommended that fruits and vegetables are best option than any other supplement contain vitamin C.
Food that contain high amount of vitamin C and cure its deficiency.
1. Guava
Guava have unique taste and rich source of vitamin and minerals, which helps to prevent different health problem. The good amount of vitamin C present in guava, strengthen the immune system, which prevent skin related problems and production of free radicals.
Guava contain 226 mg of vitamin per 100 grams. It also reduce the risk of cholesterol and blood sugar.
2. Chili peppers
Chili peppers is another rich sources of vitamin C server 242 mg of vitamin C per 100 gram. It also contain vitamin B6, which provide energy to metabolism.
Chili pepper plant have unique properties that resist the pain sensors and reduce sensitive to injury or pain.
3. Mustard spinach
Mustard spinach is called with different names such as brown mustard, mustard green, Indian mustard, vegetable mustard etc. It has bit spicy flavor and contain 130mg per 100 grams of vitamin C.
Mustard spinach have good antioxidant properties that reduce the harmful molecules in the body.
4. Kiwis
Kiwi is a full of nutrients and mineral fruits that gives the energy to fight with free radicals. Fibre containing kiwis helps to upgrade the digestive system.
Kiwis have vitamin C, vitamin K fibre and other essential protein that works as antioxidant agent. These vitamin reduce the risk of lungs and other infections. People have lower risk of asthma and other infection, who add kiwi and other fruits in their diet.
5. Broccoli
It is the vegetable that can consume raw and cooked. However, according to a study of 2014, it is confirmed that consuming raw broccoli affect more as compared to other cooking methods.
Broccoli contain 90 mg per 100 grams of vitamin C. Broccoli carry justifiable amount of lutein and zeaxanthin, that degrade the stress and promote mental health.
6. Lemons
Lemons are very good agent of ascorbic acid and were used for the cure of scurvy in 18th century. The vitamin C present in lemons act as antioxidant agent.
Lemon have 53 mg of vitamin C per 100 grams serving size. Consuming lemon daily also lower the risk of blood pressure. Vitamin C existence in lemon alleviate the growth of free radicals that cause cancer.
7. Oranges
Oranges are popular source of vitamin C and mineral that help to prevent oxidative stress. It also improve digestive system and prevent the constipation problem.
Orange have 53 mg of vitamin C. Adding oranges into diet helps to prevent skin related problems because of its anti aging properties. Oranges are used in diet as salad. Some people prefer orange juice. However, eating oranges rather than juice works more effectively.
Symptoms of Vitamin C deficiency.
Other name of vitamin C is ascorbic acid. Lack of vitamin C, lead to different problems. The disease that develop due to the deficiency of vitamin C is named as scurvy. However, the deficiency of vitamin C is rare in people.
Deficiency of vitamin C symptoms expand in several months.
People who are suffering with deficiency of vitamin C, may noticed these changes in their body.
- Skin roughness
- Weak immunity
- Bad immunity
- Gums bleeding and bruise
- Pain in joint
- Slow healing
- Weak bones
- Dry skin
- Curled hair
- Anemia
Add more vitamin C in your diet.
The other food that are rich source of vitamin C are potatoes, green peppers, strawberries, lychees, papayas etc.
Fruits that contain good amount of vitamin C.
- Mango
- Pineapple
- Raspberries
- Blueberries
- Cranberries
- Cantaloupe
- Watermelon
- Citrus fruits
Some additional vegetables contain high vitamin C.
- Turnip, radish, beetroot, spinach, cabbage,
- Red and green peppers
- Cauliflower, onion, peas, kale,
- Sweet potatoes, tomatoes,
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