Sources of Vitamin C rich food

sources of vitamins

Fruits and vegetables are the finest food sources of vitamin C, also called ascorbic acid. Consumption of multiple of these healthy foods will help people meet their everyday supplies.

Vitamin C plays numerous significant roles in the body. In particular, it is vital to the immune system, assisting prevent infections and fight against the disease.

Our bodies do not store vitamin C, so we need to get this nutrient from our diet every day.

This article expresses the foods rich in vitamin C and how to take them into the diet.

Daily intake of vitamin C

The suggested daily intake of vitamin C for adults is:

• 90 milligrams (mg) for males
• 75 mg for females
• 85 mg when pregnant
• 120 mg when breastfeeding
• an additional 35 mg for people who smoke

However, several experts believe that individuals should consume much more than the suggested daily allowance for better health. 

Food sources of vitamin C 

veg for vitamin c

One serving of any of the foods underneath comprises more than 20 percent of the suggested everyday worth of vitamin C. The subsequent foods are amongst the richest sources of vitamin C:

	Food	Serving size	Milligrams (mg)
1	Guava	1 cup	377
2	Sweet red pepper	1 cup	190
3	Tomato juice	1 cup	170
4	Orange juice	1 cup	124
5	Sweet green pepper	1 cup	120
6	Hot green chili pepper, raw	1 pepper	109
7	Oranges	1  fruit	97.5
8	Strawberries	1 cup, sliced	97.6
9	Papaya	1  fruit	95.6
10	Pink grapefruit juice	1 cup	93.9
11	Broccoli	1 cup	81.2
12	Pineapple chunks	1 cup	78.9
13	Potato	1 large vegetable	72.7
14	Brussels sprouts	1 cup	74.8
15	Kiwifruit	1 fruit	64
16	Mango	1 cup	60.1
17	Cantaloupe	1 cup	57.3
18	Cauliflower	1 cup	51.6
19	Lemon	1 fruit	44.5
20	White grapefruit	½ medium fruit	39

guava is the richest source of vitamin C

the richest source of vitamin c

Importance of vitamin C

Vitamin C contains an antioxidant value. It guards the body’s cells against impairment caused by free radicals. Free radicals can cause variations in cells and DNA that can lead to diseases, including cancer.

This vitamin also performs a vital role in almost all of the body’s tissues. Collagen, a protein that is required for building and sustaining, is made by the body due to vitamin C, without it the body cannot make:

·         Strong bones

• joints
• skin
• digestive tract tissues

It is necessary because the low levels of vitamin C lead to problems with the immune system and other disorders.

Vitamin C deficiency can lead to scurvy disease.

Scurvy may cause:

• joint pain
• bleeding gums
• fatigue
• difficulties with wound healing
• depression
• teeth loss

Health benefits of vitamin C intake

The following points discuss some of the most significant benefits of vitamin C.

·         Vitamin C has an immune-boosting result that can help the body combat off illnesses, such as the common cold.

·         Vitamin C helps to prevent pneumonia and upheld tetanus treatment.  It also plays a role in dropping lung inflammation that results from the flu.

·         Vitamin C is an antioxidant, so it can stop the harm caused by free radicals. This may help prevent diseases like cancer.

Vitamin C-rich foods can be a part of your meal.

A healthy lunch can help prevent afternoon tiredness and keep energy levels up till dinner.

Dinner can be a rich source of vitamin C when an individual tops vegetables or meats with freshly squeezed lemon.

When vitamin C accompanies iron-rich plant foods, the body grips the iron more powerfully.

orange and lemon are good sources of vitamin C

How much vitamin C is needed?

Some persons may need higher volumes of vitamin C than others. People who smoke may need more vitamin C to decrease the damage of the free radicals that the smoke releases.

Other groups who may benefit from a higher vitamin C intake include:

• people who do not eat sufficient fruits and vegetables or who have a very restricted diet
• people who are incapable of fully absorbing vitamins and nutrients
• people with certain health disorders, such as kidney disease or cancer

If somebody cannot get adequate vitamin C in their diet, they can take supplements.

Top of Form

Bottom of Form

Vitamin C is essential for good health. Because it is abundant in many plant foods, eating a healthy diet that comprises a variety of fruits and vegetables usually provides a person with all the vitamin C that they required.

People who desire to improve their vitamin C intake can do so by using rich sources of the vitamin each day.