Top 20 Food You Should Prefer to Maintain Vitamin-C Level In The Body

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vitamin c foods
vitamin c foods

Many fruits and vegetables, contain vitamin C, a water-soluble vitamin. It serves as a potent antioxidant in the body and is necessary for many processes, including the synthesis of neurotransmitters, collagen, immune system activity, and other processes. If you consume enough vitamin C daily, your chance of getting common ailments like heart disease may be decreased. Vitamin C is essential for the growth of collagen, connective tissue, bones, teeth, and your tiny blood vessels. The daily value (DV) for vitamin C is now 90 mg. Increased susceptibility to infections, bleeding gums, frequent bruising and infections, sluggish wound healing, anaemia, and scurvy are a few signs of deficiencies.

1. Red Pepper

Each half cup contains up to 95 milligrams of vitamin C. They’re a great source of vitamins A, B, E, and K, as well as potassium, folate, manganese, phosphorus, and magnesium. One may be sliced into strips to scoop up a dip or chopped into a salad or an omelette.

Red Peppers

2. Chilli Pepper

The strong chilli pepper is rich in capsaicin and a good source of vitamin C. It contains about 109 milligrams of vitamin C. You may add this spicy and nourishing combo to your soup or curry at any time of the day. The hot summer months are the greatest time to apply it for a long-lasting effect. It’s far too warm!

red chilli

3. Guava

One of the fruits with the greatest vitamin C contents is the mature and fragrant guava, which provides 126 mg of vitamin C per guava or 228.3 mg per 100 g of the fruit. You won’t have to worry about getting enough vitamin C tomorrow if you eat one guava now. Here are several various methods to incorporate it into your diet on a daily basis.

guava

4. Kakadu Plums

 The Kakadu plum (Terminalia ferdinandiana), an Australian native, is a superfood with 100 times as much vitamin C as oranges. It possesses the greatest known concentration of vitamin C, with up to 2,907 mg per 100 grammes. 436 milligrams of vitamin C, or 484 percent of the daily intake, may be found in one plum, which weighs around 15 grammes. It also contains a lot of potassium, vitamin E, and lutein, an antioxidant that may be beneficial for your eyes.

kakadu plums

5. Rosehip

A rose hip is a little, sour, sweet fruit that grows on rose plants. There is a lot of vitamin C in it. 100 grammes of rose hips provide 426 milligrams of vitamin C, or 473 percent of the DV. Vitamin C is necessary for collagen formation, and as you age, good skin integrity is promoted.

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6. Parsley

This common plant has the highest concentration of vitamin C, with 100 grammes having 133 mg and 1 tablespoon having 5 mg. It enhances flavour and taste of your food while boosting immunity. As a result, start adding parsley to your diet on a regular basis right away. The various approaches are listed below.

parsley

7. Kale

Kale, often known as leaf cabbage, is one of the healthiest leafy greens. It has 120 mg of vitamin C per 100 g, compared to 80.4 mg in a cup of finely chopped kale. Compared to the 8.4 mg of vitamin C in a cup of chopped spinach, this amount is noticeably higher.

kale

8. Oranges

The best citrus fruit in terms of flavour and nutrition is the golden variety, which has about 53.2 mg of vitamin C per serving. Add it to your fruit bowl, cake, or liquids to please your palette. The optimum time to consume them is between November and January and March and May when they are still fresh and delicious.

Oranges 2

9. Kiwi

The Chinese Gooseberry, a tropical fruit with 92.7 mg of vitamin C, is available all year round. The best-tasting detox drink with a wide range of nutritional advantages. Additionally, a supplement to your smoothie in the morning. Since “Winter is Coming,” stock up on lots of wholesome, fresh kiwis.

Kiwi

10. Broccoli

A half cup of cooked broccoli has 50 milligrams of vitamin C. It also has a tonne of antioxidants and fibre, which among other things seem to lessen inflammation. What is the best preparation strategy? Steam broccoli for no more than five minutes. It could enable the veggie to retain more vitamin C inside when compared to other methods like boiling. Look for a firm-feeling, dark-greenish head and colourful stems.

broccoli

11. Tomatoes

When eaten raw, a medium tomato has around 20 milligrams of vitamin C. A portion of the vitamin C in tomatoes is lost during cooking.  Antioxidant lycopene, however, rises. To reap the full benefits, try fresh tomatoes on your sandwich for lunch and prepared tomato sauce over your pasta for supper.

tomatoes

12. Blackcurrants

One-half cup (56 grammes) of blackcurrants contains 102 mg, or 113% of the DV, for vitamin C. (Ribes nigrum). The antioxidant flavonoids known as anthocyanins are responsible for their rich, dark colour. Studies suggest that consuming a diet high in antioxidants, such vitamin C and anthocyanins, may reduce the oxidative damage associated with chronic diseases like cancer, heart disease, and neurological problems.

blackcurrant

13. Brussels Sprouts

One-half cup of cooked Brussels sprouts contains 49 mg, or 54% of the DV, of vitamin C. Like the bulk of cruciferous vegetables, Brussels sprouts are rich in fibre, vitamin K, folate, vitamin A, manganese, and potassium. The vitamins C and K are essential for healthy bones. Vitamin C especially helps in the formation of collagen, the fibrous part of your bones. A large 2018 investigation found a correlation between a high dietary consumption of vitamin C and a 26 percent lower risk of hip fractures and a 33 percent lower risk of osteoporosis.

brussel sprouts

14. Cloves

Clove is a common spice in dishes from Tanzania, Madagascar, India, Pakistan, Bangladesh, Sri Lanka, and Bangladesh. It adds flavour and life to many dishes. It contains anti-inflammatory, antiviral, and antibacterial properties and is useful in the treatment of wisdom teeth discomfort. Cloves also have a lot of vitamin C in them. 100 grammes of cloves have 80.8 mg of vitamin C, compared to one teaspoon of clove powder’s 1.6 mg.

cloves

15. Lichi

The fruit in this list contains the most vitamin C. Not only are lychees sweet and delicious, but they are also highly healthy. Each lychee has 6.8 mg of vitamin C, while 100 g of lychees contain 71.5 mg of vitamin C. They also include a lot of potassium and good fats.

lichi

16. Papaya

The typical fruit in your area is the best source of vitamin C. One cup of papaya contains around 87mg of vitamin C. Never ignore those golden balls up there; they are gold for your health. Although it may be drank year-round, dry weather is when it tastes the greatest.

papaya

17. Potato

A medium-cooked potato has 20 milligrams of vitamin C. You gain from them in other ways as well. They are a fantastic source of potassium and fibre. Instead of deep-frying them, try roasting them in olive oil. Healthy toppings like low-fat cheese and fresh salsa may take the place of butter on baked potatoes.

Potatoes

18. Grapefruit

The 70 to 95 milligrams of vitamin C you need each day should be in a 6-ounce glass. Use the same amount of orange juice in place of the tart flavour if you can’t stand it.

grapefruit

19. Lemons

Lemons were distributed to sailors as a scurvy preventative in the 1700s. One whole, fresh lemon has 45 milligrams of vitamin C, or 50% of the DV. Lemon juice’s ability to prevent the browning of other fruits and meals is proof that the vitamin C it contains also serves as an antioxidant. When fruits and vegetables are cut, the polyphenol oxidase enzyme is exposed to oxygen. Oxidation causes the food to turn brown. Applying lemon juice to exposed surfaces forms a barrier that halts the oxidation process.

lemon

20. Clementine

Mandarin oranges and sweet oranges combine to make clementines. Juicy and pulpy, it has 48.8 mg of vitamin C per 100 g, more than twice as much as a clementine’s 19.5 mg. Along with dietary fibre, they are also rich in the minerals calcium, potassium, phosphorus, and vitamin A.

clementine