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17 Foods That are Rich in Vitamin - C


Vitamin C is known to be one of our body's essential vitamins. In the development of cells present in our body, Vitamin C primarily plays an active role. Vitamin C is not produced in the body, so it is taken through food or supplements. It is also known as ascorbic acid. Vitamin C is known as a booster of immunity, which is very beneficial for the health of women. It encourages the growth of tissues, decreases some forms of cancer, heart disease, and damage to tissues. In addition to this it is important to include Vitamin C in your daily diet to protect the heart, eyes and skin. It plays a significant role in the production of red blood cells as well. Therefore, eating Vitamin C foods regularly is very important. Whenever we hear the word Vitamin C, we just begin to think of oranges and lemons. But not only in sour things, but also in many other fruits and vegetables, Vitamin C is included. The most surprising thing is that some of them might not even be sour. If you are not aware, then read this article and know about all those fruits and vegetables which are highly rich in Vitamin C.

1. Broccoli
Broccoli belongs to the Green Vegetable Family. It offers about 51 mg of Vitamin C from 100 grams of broccoli. Therefore, broccoli is a good synonym for meeting the daily need for Vitamin C. You also get fiber with just 30 calories so that your stomach should stay updated. Beside this, several studies have shown that broccoli contains elements that prevent cancer. Green fresh broccoli is not only delicious. Rather, it is also rich in many types of nutrients. Eating broccoli provides folate, iron, Vitamin A and Vitamin C. 

2. Bell Peppers
A cup of chopped bell peppers contains 190 mg of vitamin C, which is nearly three times more than the same amount of orange. Black, Orange, and Yellow Bell Peppers are filled with vitamins and they are low in calories, and are full of great health benefits. They are a great source of Vitamin C and potassium. Vitamin A is also high in bell peppers, which is beneficial for eyesight. Also it is rich in fibre.

3. Pineapple 
Being a rich source of Vitamin C, it also contains an enzyme called bromelain, which helps to break down food and decreases inflammation in the body. Pineapple contains 78.9 mg of Vitamin C. Bromelain is a natural flammable suppress or enzyme that after a hard workout, helps you recover quickly. For women, consuming it can be especially beneficial because its high content of Vitamin C plays an important role in promoting healthy bones and reducing the risk of osteoporosis. In addition, pineapple offers nutrients that are essential during pregnancy, including copper and several B vitamins.

4. Kiwi
Kiwis are rich in Vitamin C. By consuming its two fruits you can get 137.4 mg of Vitamin C. Apart from it, this fruit is also rich in potassium and copper. By eating kiwis, the deficiency of iron in your body also gets fulfilled. Women should eat kiwi to meet iron and Vitamin C deficiency. Kiwi is a fruit that you get in every season. It possesses immunity boosting properties as well as supplies many types of nutrients to the body. If we talk about good pure Vitamin C foods, then the name of Kiwi is definitely counted in it. 

5. Cabbage
However you prepare, it also has more Vitamin C than orange. Do you know that one cabbage floret gives a dose of my 127.7 mg of Vitamin C? It also contains good amount of fiber and protein. In addition, cancer-preventing phyto nutrients and fiber are also found in plenty.

6. Papaya 
Do you know that a cup of diced papaya is considered a panacea for the stomach? It contains 88.3 mg of Vitamin C. Research suggests that eating papaya cures sinus problems, maintain bones health and brightens skin naturally. The papaya, as well as the fibre and good plant compounds, is a tropical fruit rich in Vitamins C and A. it also includes an enzyme called papain.

7. Strawberry
By consuming strawberry fruit, you get 84.7 mg of Vitamin C. Apart from this, there is a presence of sufficient dose of folate and other elements in strawberries. It is also good for your dental health as it's regular consumption makes teeth shiny and sparkling in a very natural way. 

8. Lemon
Lemon is counted as one of the best sources of Vitamin C and that is why people often drink it by mixing it in water. Lemons can be added to diet in many ways to supply sufficient amounts of Vitamin C. Many people drink it as lemon drink, and others drizzle its juice over vegetable salad and lentils.

9. Spinach
Spinach also plays an important role in strengthening the immune system. At the same time, when we are talking about Vitamin C, spinach is one such leafy vegetable which we definitely mentioned here. Actually, spinach is also counted among one of the best Vitamin C foods. This is the reason that this green leafy vegetable should be consumed in plenty.

10. Kale
Kale is considered to be good in nutritional properties. It looks like spinach as it is dark green in color but its structure is completely different from spinach. At the same time, the adequate quantity of Vitamin C is found in the kale. If we compare it with spinach then it can provide more amount of Vitamin C. You can also consume it in the form of a bed time drink or as a smoothie.

11. Orange
Orange is one such fruit which is found mostly in winters but in other seasons also you can get it. If we mention about those foods which are rich in Vitamin C, then the name of orange always comes first. You can consume orange juice regularly for getting a sufficient amount of Vitamin C. It is also considered to be quite beneficial for the skin health.

12. Mustard Greens
Mustard greens are also rich in Vitamin C. You can consume mustard greens in the form of salad or cook them as vegetables through which adequate quantity of Vitamin C can be obtained. 

13. Guava
Guava is a seasonal fruit and about 126 mg of Vitamin C can be gained from 1 regular sized guava. You can consume it as a fruit salad or as a smoothie. Not only this, the amount of magnesium present in guava is also very helpful in maintaining the balance of blood pressure.

14. Gooseberry
This fruit is rich in vitamin C. Gooseberries are also called a store house of Vitamin C making it an awesome immune booster. Quercetin and kaempferol are both filled with vitamin A, polyphenols, alkaloids and flavonoids. About 600 mg of Vitamin C can be obtained easily from Indian gooseberry. 

15. Tomatoes
Tomatoes used in more than half of the kitchen dishes and it also contain abundant of Vitamin C. A medium size tomato can give you about 17 mg of vitamin C. In addition to curry tomatoes can also be eaten in large quantities in the form of salads, chaats and soups. Thus, your daily need for Vitamin C can be met.

16. Potato
Potassium is high in most commonly used and most popular potatoes. Thereby, it keeps away the problem of weakness. However, do you know that Potato also has high amount of Vitamin C. You will get 17 mg of Vitamin C from each medium size potato. Now you realize that there is no need to be afraid of eating potatoes, because it is a nutritious vegetable. 

17. Lemon
Lemon is also considered as a fruit, because it contains seeds. But in botany, lemon is called vegetable. A lemon with peels contains 83 mg of vitamin C. Vitamin C found in it is a very good antioxidant. That's why most people recommend consuming it in household things. You can eat it by making lemonade, mixing it in vegetable or adding it to salad.

Benefits of Consuming Vitamin C 

1. Actually, Vitamin C is very high in antioxidants. Antioxidants act to flush out toxic and harmful wastes accumulated in the body. This way body's immune system works better and body stay protected from infections and diseases. Vitamin C is helpful in protection from Covid-19.

2. Vitamin C is one such nutrient which is directly related to our immunity. Vitamin C is very helpful in increasing the immunity of the body. Therefore, health experts such as dieticians and nutritionists advise people to include vitamin C rich food in their diet. 

3. Vitamin C also helps in the absorption of iron from food. It makes the skin healthy. Vitamin C strengthens bones and it also plays an important role in healing injuries or wounds.

Hope you like this article. If you know about more such Vitamin C rich food then please write me in the comment box. Share your queries and suggestion with me and also subscribe for latest updates.

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