Top 30 Vitamin C Rich Food You Should Include In Your Diet

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Are you suffering from a sore throat, runny nose then you really need vitamin C? Fruits and vegetables are a great and rich source of vitamin C. Vitamin C contains ascorbic acid that comes with a health and wealth advantage. Vitamin C also keeps your immune system strong. Let’s talk about vitamin C rich foods; vitamin C is founded in orange and lemon. The vitamin C rich foods are strawberries, potatoes, kale, broccoli, Brussels sprouts, blueberries, pineapples, and red papers. Fore reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581264/



What can do vitamin C for me?

  • Soak up the iron from plant foods such as vegetables

  • Maintain your gums healthily

  • Save you from bruising and assists to heal cuts and wounds

  • Generate the tissue that keeps bones and muscles together

  • Form the repair bones, blood, and other tissues

  • Decrease the risk of cancer. For reference: https://www.cancer.gov/about-cancer/treatment/cam



To take daily vitamin C, you just need to have a fruit juice glass at breakfast, red paper slides as an afternoon snack, and a cup of strawberries. For reference: https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/vitamins.html?start=12

Our body does not include additional vitamin C; it will be reduced through urine. Here is a list of good sources of vitamin C –

  1. Red bell paper (raw) – 312 mg

Red bell papers are very rich and attractive in vitamin C. red bell papers contain 312 mg of vitamin C. you can add it in pasta and macaroni. You can consume it in the form of salad or in sandwiches. It is the big dose of vitamin C.

  1. Green bell paper (raw) – 146 mg

Green bell paper is one of the best sources of vitamin C. The green bell paper contains 146 mg of vitamin C. Add green bell paper to your salad or lunch snacks.

  1. Strawberries (raw) – 95 mg

There is no need to introduce strawberries, everyone knows about strawberries. Strawberries are the great source of high calorie and vitamin C. strawberries contain 95 mg of vitamin C. eat strawberry as a morning snack.

  1. Kiwi – 75 mg

Kiwi, a Chinese gooseberry fruit is very scrumptious and loaded with a big amount of vitamin C. Kiwi contains 75 mg of vitamin C. It has both sweet as well as sour taste. Add kiwi to your morning diet and juice it. You can have it as a morning or evening snack. Kiwi is very beneficial for our health. For reference: https://www.ncbi.nlm.nih.gov/pubmed/23394985



  1. Grapefruit juice – 70 mg

Grapefruit is known for weight loss. It contains 70 mg of vitamin C. If you are overweight then grapefruit juice is very beneficial for your health. You can easily lose your weight. Have it in the morning diet with other calories fruits. For reference: https://ods.od.nih.gov/factsheets/VitaminC-Consumer/



  1. Orange – 70 mg

Orange is one of the citrus fruits with vitamin C. orange contains 70 mg of vitamin C. it is very good for eyes. Consume it as a snack or juice in the morning only. For reference: https://www.healthdirect.gov.au/vitamin-c



  1. Broccoli – 61 mg

Broccoli is the common vegetable for healthy diet list. The broccoli contains 61 mg of vitamin C. you can cook healthy broccoli for breakfast. You can use it with pasta. For reference: https://www.healthdirect.gov.au/vitamin-c



  1. Mango sliced – 45 mg

Mangoes are high calorie and delicious fruits. Mango contains 45 mg of vitamin C. You can make juice from mango slides. Add it into your evening snack. Mango shake is also very healthy for you.

  1. Tomato (raw) – 16 mg

Red looking soft tomato is a big source of vitamin C. Tomato contains 16 mg of vitamin C. Add tomatoes as a salad or in a sandwich. You can cook any dish with tomato. For reference: https://www.healthdirect.gov.au/vitamin-c



  1. Potatoes (cooked) – 15 mg

Potatoes are easy to cook and easy to store for 4-5 days. Potatoes contain 16 mg of vitamin C. Baked potato dish is best for your skin. Add potatoes to your dinner or lunch dish. For reference: https://www.ncbi.nlm.nih.gov/pubmed/21917196



  1. Rose hips – 426 mg

A rose hip is the amazing fruit of the rose plant that is used to make jam, jellies, syrups, herbal tea, and wines. T is one of the top vitamin C foods containing 426 mg of vitamin C.

  1. Green chili – 242 mg

Green chili is the richer food of vitamin C than lime, oranges, and lemons. The green chili contains 242 mg of vitamin C. you can add green chilies in curries and salad. You can eat the rose hip soup or rose hip jam jelly. Add the rose hips with cakes and ice creams. For reference: https://ndb.nal.usda.gov/ndb/nutrients/report?nutrient1=401&nutrient2=&nutrient3=&fg=11&max=25&subset=0&offset=0&sort=c&totCount=777&measureby=m



  1. Guava – 228.3 mg

The guavas are the richest source of vitamin C in fruits category. The guava contains 228 mg of vitamin C. you can include it in your breakfast. You can also eat the guava with the salad of cucumber, tomato and so on. On the other hand, you can drink guava juice in the morning.

  1. Yellow bell paper – 183 mg

Yellow bell paper is high vegetable food and a great source of vitamin C. the yellow bell paper contains 183 mg of vitamin C to boost the immunity and make you strong. You can eat this as a salad or in a sandwich and you can consume it in the pasta. For reference: https://ndb.nal.usda.gov/ndb/nutrients/report?nutrient1=401&nutrient2=&nutrient3=&fg=11&max=25&subset=0&offset=0&sort=c&totCount=777&measureby=m



  1. Parsley – 133 mg

This herb is best to consists of 133 mg of vitamin C. if you add this in your food; it increases the taste of your food and also boosts your immunity. Chop the parsley and add it into your breakfast salad or vegetables. By using parsley you can garnish the dish. Try to add it for daily diet.

  1. Cloves – 80.8 mg

Cloves are usually used as a spice in the food. The clove contains 80.8 mg of vitamin C. during cooking rice, you can add clove in the rice. You can add it while making tea. This is very good for a cough. It works as a mouth freshener.

  1. Lambs quarters – 80 mg

Lambs quarters are called goosefoot. Lambs quarters contain 80 mg of vitamin C. you can add it for lunch and you can make a salad of lambs quarters. This is very best veggie for health.

  1. Lychee – 71.5 mg

Lychee is one of the richest vitamin C fruit in this list. Lychee contains 71.5 mg of vitamin C. you can drink the juice of lychee and take as a breakfast snack. It contains potassium.

  1. Mustard greens – 70 mg

Mustard greens have a great amount of vitamin C. It contains 70 mg of vitamin C. The mustard greens are richer in vitamin A, vitamin K, and fibers. Add it into your daily diet.

  1. Kohlrabi – 62 mg

Kohlrabi is vegetable with 62 mg of vitamin C. you can roast it to eat. Add it to salad or soups. It also has vitamin A.

  1. Papaya – 61.8 mg

Papaya is very essential fruit that has a large amount of vitamin C. papaya contains 61.8 mg of vitamin C. papaya is very rich in potassium, magnesium, fibers, and omega-3. You can drink the juice of papaya daily to stay fit.

  1. Lemon and Lime – 53 mg and 29.1 mg

Lemon and lime are citrus fruits with high vitamin C. lemon contain 53 mg and lime contains 29.1 mg of vitamin C. Use lemon and lime in the salad. You can also drink lemon or lime juice.

  1. Clementine – 48.8 mg

Clementine works like a hybrid between sweet orange and mandarin orange. Eat this fruit as a snack or drink the juice. It contains 48.8 mg of vitamin C. It is better to add the juice as a morning diet.

  1. Cauliflower – 46.4 mg

Cauliflower is a veggie with 46.6 mg of vitamin C. It also has vitamin K, calcium, phosphorus, and fibers. You should roast and grill it to eat as a tasty dish.

  1. Cantaloupe – 36.7 mg

Cantaloupe has minerals, fibers, and vitamins that rehydrate the cells. It contains 36.7 mg of vitamin C. This fruit is very sweet; add it into salad or morning snacks. Have a juice of cantaloupe.

  1. Spinach – 28.1 mg

Spinach is a source of proteins, fibers, calcium, vitamin A, potassium, and magnesium. Spinach contains 28.1 mg of vitamin C that makes you strong. Garnish your dishes with spinach. Have a lunch or dinner using spinach. For reference: https://ndb.nal.usda.gov/ndb/nutrients/report?nutrient1=401&nutrient2=&nutrient3=&fg=11&max=25&subset=0&offset=0&sort=c&totCount=777&measureby=m



  1. Gooseberry – 27.7 mg

Gooseberry tastes much sour and high vitamin C. Gooseberry contains 27.7 mg of vitamin C. add it to your diet, it is very good food for your eyes if your eye-sight is weak. You can cook the dish of gooseberry.

  1. Raspberry and blackberry – 26.2 mg and 21 mg

Raspberry and blackberry are the nutrition fruits that provide full nutrition to your body. Raspberry contains 26.2 mg of vitamin C and blackberry contains 21 mg of vitamin C. Add these to your morning snack and breakfast bowl. For reference: https://www.ncbi.nlm.nih.gov/pubmed/26948608



  1. Peas – 14.2 mg

Peas are plant-based protein that has 14.2 mg of vitamin C. Add peas with dishes; it makes the dish extremely tasty. You can add peas with mashed potato, soups, Maggie, and curries. For reference: https://health.gov/dietaryguidelines/dga2005/toolkit/healthfacts/fruits.htm



  1. Cherry – 7 mg

Cherry is very sweet fruit as well as a big source of vitamin C. cherry contains 7 mg of vitamin C. Add cherry to your breakfast menu or salad for lunch. Drink the cherry juice. For reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3847730/



As we mentioned above that human body does not absorb more vitamin C, that’s why it is necessary to consume more and more vitamin C. Add the vitamin C related rich food in your diet, it really healthy in many ways. For a woman, 70 mg vitamin C is required in a day and for a man, 90 mg vitamin C is required in a day.

Generally, vitamin C in food decreased by cooking and long period storage. Vitamin C is an important nutrient. If you are taking vitamin C daily, do not take too much. Too much vitamin C can be harmful to you and causes stomach upset and sleep problems. Eating citrus fruits everyday can be risky.

If your diet contains servings of fruits and vegetables daily, taking a separate vitamin C supplement may not be important. Any overkill is excreted in the urine.​ Ingesting more than 2,000 mg of vitamin C daily may cause nausea, diarrhea. Our bodies cannot generate or store the water-soluble vitamin C. We have to replenish our supply of vitamin C daily and the best source is from fruits and vegetables. Citrus fruits like orange, kiwi; lemon, guava, grapefruit, and vegetables such as broccoli, Brussels sprouts, and capsicums are rich, pure and rich sources of vitamin C. Other vitamin C-rich fruits include papaya and strawberries.

One cup of capsicums and strawberries will give 117 mg of vitamin C that exceeds the RDA for both men and women. A mixture of a kiwi fruit (75 mg of vitamin C) and a vegetable will give all the vitamin C you need in a whole day. Vitamin C is effective and important for the synthesis of collagen that is required to support new tissue growth. It promotes a health and skin as well as the healing of high cuts and wounds. Collagen is found in the tissues of healthy gums, bones, muscles, cartilage, and blood vessels. For reference capsicum: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4348295/

For reference of synthesis of collagen: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/

An excessive routine of vitamin C from over-supplementation interferes with sure medications or conditions. Extra ascorbic acid or vitamin C (2000mg/day) increases the range of aluminum absorbed from aluminum. Patients with kidney impairment on long-term utilize of aluminum-containing should avoid the high amount of vitamin C supplements. The administration of estrogen and high amount of vitamin C (1g daily) increases estrogen levels, so vitamin C supplementation should be avoided. Generally, women on estrogen therapy do not substantially vary their intake of vitamin C supplements. A deficit in vitamin C also weakens wound healing. Patients getting better from injuries, surgeries, burns, and wounds may benefit from an immediate use of vitamin C supplement as it can support the healing process.

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