Top 15 Natural Sources of Vitamin C
Vitamin C, also known as Ascorbic Acid, is a water-soluble vitamin that is naturally present in certain foods. This vitamin cannot be produced naturally in the body because it is eliminated through the kidneys. Therefore we need to take it from external sources in our diet. In the body, it acts as an antioxidant, which supports cell and tissue formation and protects cells from any damage which is caused by free radicals. Our body also needs vitamin-C for collagen formation, collagen is a protein that helps in wound healing. In addition, vitamin-C also promotes the absorption of iron from plant-based foods and helps support the proper functioning of the immune system to protect the body from disease.
Whenever we hear the name of Vitamin C, sour things first come to our mind, especially orange and lemon. But vitamin C is not always found only in sour things, but also in many other things. There are many other fruits and vegetables that contain higher amounts of vitamin C than oranges and the amazing thing is that they all are not sour in taste.
Vitamin- c not only helps to support our body and brain health but also helps to keep skin healthy by bringing the lost glow of the skin. Therefore, foods that contain vitamin C are suggested to be part of the daily diet, not only by doctors but also by beauty experts.
Here We Are Going to Discuss Fifteen Such Foods Which are Full of Vitamin C.
1 Bell Peppers/capsicum
Capsicum is a rich source of vitamin c. It is one of the best foods in your diet to consume the daily requirement of Vitamin C. A cup of chopped capsicum has about three times more than orange contains approximately 190 mg of vitamin-C. It acts as a strong antioxidant. It also includes vitamin A which is good for eyesight.
2 Broccoli
All green and leafy vegetables are good for our health. Broccoli also belongs to the family of green vegetables. It is also a good source of vitamin C, it provides an estimated 132 milligrams of vitamin-C at a time as a vegetable. It also provides you fiber with only 30 calories. Other green vegetables such as turnip greens and spinach also contain more than 10 mg of vitamin C in every 100 grams.
3 Guava
Guava contains about 230 mg of vitamin C in every 100 grams. This makes guava tastier as well as a healthier option for those who want to meet the daily vitamin C requirement. Eating one guava per day is more than enough for the intake of vitamin-c. It helps to improve your immunity and makes your body healthy and prevents the body from infection-causing pathogens.
4 Lemons
Lemons are an excellent source of vitamin C, even lemon peels also contain vitamin C. Everyone knows about this fruit for vitamin C. You can consume it by extracting lemon juice. Drink a glass of lemon juice daily with a little salt.
5 Oranges
Orange is another fruit that everyone knows as a vitamin C rich citrus fruit. It is one of the most common fruits available in the market. Along with vitamin C, it also contains fiber content. You can eat oranges and also drink freshly extracted orange juice.
6 Strawberries
Berries, especially strawberries, are a delicious way of achieving the vitamin C requirement in the body. Strawberries are loaded with antioxidants and plant compounds, which may provide benefits to keep the heart healthy and maintain blood sugar control. One cup of sliced strawberries contains about 95–97 mg of vitamin C. Other berries such as blueberries, blackberries, and raspberries can also be taken for vitamin-C.
7 Kiwi
Kiwi is a juicy, tasty and sour fruit. It is also a rich source for meeting our daily vitamin C requirements of the body. Kiwi contains about 92-93 mg of vitamin C in every 100 grams. In addition, this fruit is also loaded with potassium and copper and it also reduces iron deficiency in the body. Along with Vitamin C, it is also a great source of Vitamin E, thus it helps protect the skin from sun damage and also protects us from skin disorders.
8 Papaya
A cup of papaya contains 88.3 mg of vitamin C, which is considered the best remedy for stomach problems. It helps support brain health and improve memory. It also has powerful anti-inflammatory effects in the brain. Eating papaya also helps in treating sinus problems, supports bone health and brightens the skin.
9 Brussels Sprouts
Brussels sprouts are rich in vitamin C, an antioxidant that helps boost iron absorption and tissue repair and improves immune function. They also contain vitamin K, which is essential for blood clots and bone health. Cooked sprouts may not be tasty to eat, but is a good source of vitamin C and provides about 50 mg.
10 Tomatoes
Fresh tomatoes contain vitamin C but also have a concentrated form in sun-dried tomatoes. Tomato is an important dietary source of an antioxidant called lycopene, which provides many health benefits. It is one of the common vegetables available in all households and is therefore accessible to meet vitamin C goals. 100 grams of tomato contains about 100 mg of vitamin C.
11 Peas
Fresh peas are one of the best sources of vitamin C and antioxidants. Peas contain about 40 mg of vitamin C in every 100 grams. It also helps in the natural treatment of cataracts and also maintains blood sugar levels. It also contains vitamin A and vitamin K.
12 Pineapples
Pineapple contains about 47.8 mg of vitamin C in every 100 grams. It helps the body against problems like heart disease and joint pain. It also contains bromelain, an enzyme that helps in the breakdown of food and has anti-inflammatory properties to reduce inflammation.
13 Turnips
Turnips are also rich in vitamin C and help to destroy free radicals and promote the functioning of the immune system and keep us away from diseases. Turnips contain about 21 mg of vitamin C in every 100 grams. It can also help prevent the growth and proliferation of cancer cells. You can eat raw turnip in a salad or you can eat cooked turnip alone or with any other vegetable.
14 Cabbage
Cabbage is loaded with vitamin C, about 36.6 milligrams of vitamin C per 100 grams. It also contains fiber, protein and cancer-preventing phytonutrients. Vitamin C helps to absorb non-heme iron found in plant foods.
15 Melons
Melons are also high in vitamin C, containing about 36.7 mg of vitamin C in every 100 grams. It helps in the production of blood vessels, muscles, collagens, etc. It also protects the skin from sun damage.
Conclusion
It has been concluded from the above information that vitamin C is very important for our body and it is not only present in sour things, many other vegetables and fruits also contain vitamin C which is not sour. There are various natural sources to achieve this. We should just know about them and include them in our daily diet. The above sources are the best sources of vitamin C to meet our body’s requirement, so consume them and stay healthy.
