Here we discuss that food which food rich in vitamin c. Vitamin C is an essential nutrient necessary for the development and maintenance of scar tissue, blood vessels, and cartilage.
As a powerful antioxidant, Vitamin C aids the lessons of oxidative stress to the body and is believed to reduce cancer risk.
Vitamin C, also known as ascorbic acid, plays many essential roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.
The human body does not store vitamin C, so people need to get this nutrient from their diet every day. It dissolves in water, and the excess leaves the body in the urine.
This article will discuss the foods that are most abundant in Vitamin C and how to include them in the diet. It also looks at the function of vitamins and health benefits.
Vitamin C is a water-soluble vitamin found in many foods, especially in fruits and vegetables.
It is known as a powerful antioxidant and also has positive effects on skin health and immune function.
It is also essential for the synthesis of collagen, connective tissue, bones, teeth, and small blood vessels.
The human body cannot produce or store vitamin C. Therefore; It is essential to consume it regularly in sufficient quantities.
Here is the list of 18 food rich in vitamin c.
Orange is the 1st food rich in vitamin c. A medium orange provides 72 mg of vitamin C, which is 78% of the RDI. Meals In general, oranges make up a significant portion of the dietary intake of vitamin C.
Other citrus fruits may also help you meet your vitamin C needs. For example, half a grapefruit contains 45 mg or 74% DV, a tangerine 24 mg or 39% DV, and the juice of one lime contains 13 mg . or 21% of the DV.
Potatoes are known for their potassium content, but they are also on the list of food rich in vitamin c. 9 Potatoes are also a good source of niacin and magnesium. Also, eating potatoes is an excellent way to add fiber to your diet every time you eat potato peel (also called layers).
Serve baked potatoes with healthy ingredients like broccoli, sauce, or a little sour cream. Vegetables can also be roasted, baked, or pureed.
One cup of strawberry halves (152 grams) provides 88 mg of vitamin C or 98% of the RDI.
Strawberries contain a diverse and powerful blend of vitamin C, manganese, flavonoids, folic acid, and other beneficial antioxidants.
Because of their high antioxidant content, strawberries can help prevent cancer, vascular disease, dementia, and diabetes. This is one of the best Food that is rich in vitamin c.
A study of 27 people with metabolic syndrome found that eating freeze-dried strawberries, the equivalent of 3 cups of fresh fruit a day, reduces risk factors for heart disease.
At the end of the eight-week study, his “bad” LDL cholesterol levels had decreased by 11%, while his VCAM blood vessel marker had been reduced by 18%.
Lychee provides almost 7 mg of vitamin C, or 7.5% of the DV, while a one-cup serving provides 151%.
Lychees also contain omega-3 and omega-6 fatty acids, which are suitable for the brain, heart, and blood vessels.
Lychee-specific studies are not available. However, this fruit provides plenty of Vitamin C, which is known for its role in collagen synthesis and blood vessel health.
An observational study of 196,000 people found that those with the highest vitamin C intake had a 42% lower risk of stroke. Each additional serving of fruits or vegetables reduced the risk by an extra 17%.
Eating melon is a refreshing way to cool off on a hot summer day, and is an excellent source of vitamin C.
One cup of diced melon has nearly 60 milligrams, plus plenty of potassium, niacin, and vitamin A. 9 It’s also low. In calories, at 54 per cup.
Eat melon as a sweet snack or combine with fruit and other melons for delicious and healthy fruit salads.
6. Brussels Sprouts
One-half cup of cooked Brussels sprouts provides 48 mg or 55% of the RDI for vitamin C.
Like most cruciferous vegetables, Brussels sprouts are also rich in fibre, vitamin K, folic acid, vitamin A, manganese, and potassium.
Both vitamins C and K are essential to your bone health. Vitamin C mainly aids in the formation of collagen, the fibrous part of the bones.
An extensive 2018 review found that high dietary vitamin C intake was associated with a 26% lower risk of hip fractures and a 33% lower risk of osteoporosis.
7. Tomato Juice
A raw tomato is not a lousy source of vitamin C, it even has around 20 milligrams.9 But you get much more vitamin C when tomatoes are concentrated in the juice.
An 8-ounce glass of tomato juice contains more than 120 milligrams of vitamin C. It is also high in vitamin A and lycopene, an antioxidant that is good for the heart.
You also get plenty of vitamin C when you use tomato juice and other concentrated tomato products in your recipes.
8. Boiled Cabbage
Raw cabbage can add a little vitamin C to your daily intake, but cooked cabbage has even more. While cooking reduces the amount of vitamin C in any food, it also decreases the volume, so you get more vitamin C per cup of cooked cabbage.
Cooking cabbage makes it shrink. Therefore, the amount of vitamin C in equal portions of raw, cooked cabbage will be more enormous in cooked form. About 2 cups of fresh cabbage are needed to produce one cup of cooked cabbage.
Therefore, a cup of raw cabbage has about 30 mg of vitamin C, while a cup of cooked cabbage is closer to 60 mg. Cabbage also contains antioxidants, minerals, vitamin K, and fibre.
Broccoli is a cruciferous vegetable. Half a cup of cooked broccoli provides 51 mg of vitamin C or 57% of the RDI.
Numerous observational studies have shown a possible link between eating many vitamin C-rich cruciferous vegetables and reducing oxidative stress, improving immunity, and reducing the risk of cancer and heart disease.
A randomized study gave 27 young men who were heavy smokers a 250-gram daily serving of steamed broccoli with 146 mg of vitamin C. After ten days, their C levels of the inflammatory marker reactive protein had decreased by 48 %.
10. Spinach Mustard
One cup of raw minced mustard spinach provides 195 mg of vitamin C or 217% of the RDI.
The heat of cooking reduces the vitamin C content in food, one cup of cooked mustard vegetables still provides 117 mg of vitamin C or 130% of the RDI.
As with many dark leafy vegetables, mustard spinach is also rich in vitamin A, potassium, calcium, manganese, fibre, and folic acid.
11. Red Pepper
Red peppers are rich in vitamin C, as are green peppers, but have a milder flavour. A cup of sliced raw red bell pepper provides approximately 117 milligrams of vitamin C and has only 28 calories. It is also packed with fibre, vitamin A, and various B vitamins. 8
Add chopped red bell pepper to salads or use to spice up vegetable garnishes. Red peppers retain some vitamin C after cooking, making them an excellent addition to sauces and casseroles as well.
12. Green Pepper
A dash of medium green bell pepper contains 95 milligrams of vitamin C, enough for an entire day. Peppers also provide 8% of the daily value of vitamins A and K and 16% of vitamin B6. Whole green bell pepper contains only 24 calories.
Peppers can be cut or chopped and added to a salad or used as an ingredient in a variety of dishes. Choose peppers that are bright green in colour with perfect skin.
This pink fruit with tropical fruit is native to Mexico and South America. Single guava contains 124 mg of vitamin C or 142% of the DV. It is particularly rich in the antioxidant lycopene.
A six-week study involving 45 healthy young people found that eating 400 grams of peeled guava per day, or about 7 pieces of this fruit, significantly reduced their blood pressure and total cholesterol levels.
Gram for gram, fresh thyme has three times more vitamin C than oranges and one of the immense densities of vitamin C of any culinary herb.
One ounce (28 grams) of fresh thyme provides 46 mg of vitamin C, which is 50% of the RDI.
Even if you spray just 1-2 tablespoons (3–6 grams) of fresh thyme in your food, add 3.5–7 mg of vitamin C to your diet, which can boost your immunity and help fight infection.
While thyme is a universal remedy for sore gorges and respiratory illnesses, it is also rich in vitamin C, which helps enhance immune health, make antibodies, destroy viruses and bacteria, and kill infected cells.
Cauliflower is crisp, tasty, and an excellent source of vitamin C. One cup of raw cauliflower has 52 milligrams of vitamin C.
15 Cauliflower is also rich in fibre, calcium, potassium, folic acid, and vitamin K, plus it’s a great source. antioxidants
Serve the raw cauliflower with a salad or a light vegetable sauce.
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, which provides 12% of the recommended DV.
Parsley, along with other leafy vegetables, is an essential source of vegetable iron, not heme.
Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anaemia.
A two-month study gave people on a vegetarian diet 500 mg of vitamin C with their meals twice a day.
Grapefruits are related to oranges, so it’s no surprise that they are also high in vitamin C. Half a grapefruit has 45 milligrams of vitamin C, plus fibre, potassium, and plenty of vitamin A.
Grapefruit provides only 41, making it an excellent choice for people trying to eat or lose weight healthier.
Grapefruits are quite sour, although ruby-red grapefruits are often sweeter. You may want to add a slight amount of sugar or some other sweetener before eating them. You can also slice grapefruits and add them to salads.
Lemon is the best food rich in vitamin c. In the 18th century, lemons were given to sailors to prevent scurvy. A whole raw fruit, including the zest, provides 83 mg of vitamin C, 92% of the RDI.
The vitamin C in lemon juice also performs as an antioxidant.
When cutting vegetables and fruit, the enzyme polyphenol oxidase is taken up to oxygen. This caused oxidation and browns food.
Applying lemon juice to the exposed surfaces acts as a barrier and triggers the browning process.
You just saw a list of food rich in vitamin c. Vitamin C is necessary for good health. Since it is abundant in many plant foods, a healthy diet with a variety of fruits and vegetables generally provides the person with all the vitamin C they need.
If you want your fruit to have the right flavour, then it’s Vitamin C, which has a varied and fruity taste and contains vitamin and fruit, including amounts and citrus fruits.
Whether it is available for an adequate period. A fatty diet and vitamin C is an essential step towards good health and disease prevention. Using vitamins to consume vitamins is used to improve vitamins.
Vitamins are essential for cardiovascular disease and are also used as relevant. Taking too little of this vitamin can have adverse effects on your health.