Best Food Sources of Vitamin-C


Best Food Sources of Vitamin-C
Best Food Sources of Vitamin-C

We all know that Orange is one of the best food sources of vitamin-c, however, there are so many more edible sources.

Vitamin C also known as L-ascorbic acid, is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.

It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.

FS Video

The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.

Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters and it is also involved in protein metabolism.

Deficiency symptoms of vitamin-c include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy.

Some of the best food sources of vitamin-c are,

Red Pepper

Red Pepper

They have loads of vitamin C, up to 95 milligrams per 1/2 cup.

They’re also a good source of vitamins A, B, E, and K, as well as potassium, folate, manganese, phosphorus, and magnesium.

Slice one into strips to scoop up a dip, or dice it into a salad or an omelet.

Strawberries

Strawberries

Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate and other beneficial antioxidants.

Studies have shown that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, dementia and diabetes.

Kiwi Fruit

Kiwi Fruit

These fuzzy fruits pack a punch, with around 70 milligrams of vitamin C per medium kiwi.

They have fiber as well as flavonoids and carotenoids, which are antioxidants that help protect your cells.

Most people peel them first, but the skin has good nutrients and fiber. You can try rubbing off the fuzz and eating them with the skin on.

Lychees

Lychees

One lychee provides nearly 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 benefit your brain, heart and blood vessels.

Broccoli

Broccoli

A 1/2 cup of cooked broccoli has about 50 milligrams of vitamin C.

It also has loads of fiber and plenty of other antioxidants that, among other things, seem to keep inflammation down.

Look for brightly colored stalks and a dark greenish head that feels firm to a light squeeze.

Tomatoes

Tomatoes

You’ll get around 20 milligrams of vitamin C out of a medium tomato, if you eat it raw.

Vitamin C levels go down when you cook tomatoes. But an antioxidant called lycopene goes up.

So to get all the benefits, you might try fresh tomatoes on your sandwich at lunch and cooked tomato sauce on your pasta for dinner.

Kale

Kale

Kale is a cruciferous vegetable. One cup of chopped raw kale provides 80 mg of vitamin C, or 89% of the DV.

It also supplies high quantities of vitamin K and the carotenoids lutein and zeaxanthin.

While cooking this vegetable reduces its vitamin C content, one study found that boiling, frying or steaming leafy greens helps release more of their antioxidants.

These potent antioxidants may help reduce chronic inflammatory diseases.

Also Read: 5 Ways to Balance your hormones