Vitamin C is a source of nutrients that are very important for the healthy functioning of our body. It is responsible for the proper formation of collagen in the body. As well, vitamin C is important for bone formation, blood vessel health, and wound healing. Vitamin C is an organic acid, which can be found in vegetables, fruits, etc. An essential nutrient for various animals and plants, including humans.
1. Green Chilies
Green chilies contain 109 mg of vitamin C, which is 121% of the daily requirement. In comparison, a red chili includes 65 mg of vitamin C, which is 72% of the daily requirement. Also, chili is rich in capsaicin, reducing pain and inflammation.
2. Bell Paper
Just one and a half cups of capsicum or bell paper contains 137 milligrams of vitamin C, which is 152% of the daily requirement. Consuming enough vitamin C is important for boosting the immune system and eye health. One study found that folks who consume more vitamin C had a lower risk of cataracts.
3. Ajwain
Ajwain leaves contain 45 mg of vitamin C, which is 50% of the daily requirement. It can improve immune system and help fight off infections. It’s also effective in relieving pain and breathing problems.
4. Mustard Greens
One cup of raw mustard contains 195 mg of vitamin C, which is 217% of the daily requirement. Although the heat of cooking reduces the amount of vitamin C in the food, one cup of cooked mustard vegetables contains 117 milligrams of vitamin C. It also contains vitamin A, potassium, calcium, manganese, fiber, and folate.
5. Broccolis
Broccoli contains the highest amount of vitamin C among cauliflower vegetables. Half a cup of cooked broccoli has 51 mg of vitamin, which is 57% of the daily requirement. According to research, eating this vegetable rich in vitamin C can help reduce oxidative stress, boost the immune system and reduce the risk of cancer.
6. Lemon
According to studies, a raw lemon with a peel contains 83 mg of vitamin C, which provides 92% of the daily demand. Vitamin C present in lemon juice also acts as an antioxidant. For this, one should drink a glass of lemon water every day.
7. Ripe Papaya
A small ripe papaya contains 95.6 milligrams of vitamin C. If you are suffering from bone pain or cold-cough problems, then you can keep a little ripe papaya in breakfast.
8. Guava
A large guava contains 377 mg of vitamin C. Vitamin C deficiency was a severe problem among sailors in the Middle Ages. There were many types of illnesses from him. It is heard that the doctors used to cure the disease by eating guava regularly.
9. Strawberry
This fruit is a good source of vitamins and minerals. Now, this fruit is being cultivated a lot in our country. Strawberries contain a lot of iron and vitamin C, which work to compensate for nutrient deficiencies in our bodies.
10. Tomatoes
Tomatoes make up for potassium deficiency. Apart from this, tomatoes also contain vitamin C, K, and the antioxidant lycopene. Tomatoes are high in minerals, so they keep the body’s blood pressure at the right level and keep cholesterol levels right. Tomatoes are very beneficial for teeth and bones.
11. Pomegranate
Pomegranates are rich in many qualities, including vitamin C. It can compensate for a lot of vitamin deficiencies in the body. Pomegranate seeds help to increase iron levels in the body.
12. Amla
Amla is high in vitamin C. It contains all kinds of essential minerals and vitamins, which help to keep the body healthy. Amla can be eaten by making juice or raw. Rich in vitamin C, it helps in boosting immunity and metabolism. Due to the abundance of vitamin C, the skin and hair are fine. Above all, this fruit keeps the respiratory system good.
13. Kiwi
Kiwi can increase the immune system. It also provides many types of nutrients to the body. Every 100 grams of this fruit contains about 9 milligrams of vitamin C. Kiwi is beneficial for those suffering from diabetes. It also works to keep weight under control.
14. Blackberry
Although everyone loves to eat blackberry, many people do not know that it is an excellent source of vitamin C foods. 101 mg of vitamin C is available from every half cup of blackberry. It also contains anthocyanins. It is possible to avoid diseases like heart disease, cancer, etc., by having blackberry.
15. Pineapple
Pineapple is available throughout the year in our country. Beautiful in appearance and sour to eat, this pineapple is full of vitamin C. You will get about 47 milligrams of vitamin C from every 100 grams pineapple. If you have a fever or cold cough, you can eat pineapple to get benefits.
16. Oranges
Oranges top our list of favorite fruits in winter. This fruit has a sour-sweet taste that contains 70 mg of vitamin C per 100 grams. Oranges work to keep our skin good. It also has an important role in the prevention of cancer.
17. Grapefruit
Grapefruit is one of the foods found in vitamin C. About 61 milligrams of vitamin C are available from 100 grams of grapefruit. Eating it also benefits constipation.
18. Mangoes
The king of all fruits, mangoes are tasty to eat as well as loaded with vitamin C. Eating mangoes improves the digestive power compared to normal. Besides, mango also increases the immune system.
19. Spinach
Spinach is a leafy vegetable which is extremely rich in vitamin C. Spinach can be eaten with rice, as well as noodles or pasta. Spinach prevents bone loss and plays a role in keeping teeth good.
20. Crab Plum
Small in size and sour in taste, this fruit contains a lot of vitamin C. 5300 mg of vitamin C is present in every 100 g of crab plum. So it can be said that this fruit is in the first row in the list of vitamin C foods. This fruit is very beneficial for the protection of teeth.
