Foods rich in vitamin C protect us from various physical problems. Vitamin C is an essential nutrient for the formation, development and maintenance of tissues, blood vessels cartilage or structures in the body. Therefore we all need to know that all foods contain vitamin C.
Vitamin C is an anti-oxidant that helps reduce oxidative stress in our body. Not only that, it is also said to reduce the risk of various types of cancer in various medical research papers. That is, this vitamin contains anti-cancer ingredients that are a type of acid.
Vitamin C is an ascorbic acid that plays a role in the body to keep us healthy and strong. In particular, it is considered to be one of the major keys to immunity. It prevents infections in the body and fights various diseases regularly.
You probably know what vitamin C is and why you should take it. What you may not know is that the human body cannot store vitamin C. Therefore people need to take vitamin C regularly through food intake. But what kind of food to take for this special vitamin! Let’s find out today.
Foods with vitamin C.
Vitamin C is dissolved in water and other excess parts of food are excreted with urine after it is dissolved in food. Let us know in detail about all the foods that have adequate amounts of vitamin C.
Are there people in our country who are not familiar with guava? Guava is known to everyone as a local fruit. However, the special thing about guava that is unfamiliar to many is that guava contains a lot of vitamin C. You may be surprised to know that guava has 15 health benefits.
A normal size guava contains 128 mg or 140 dv of vitamin C. Also, guava is rich in anti-oxidant lycopene which plays an important role in cancer prevention. In addition, guava lowers our blood pressure and lowers the level of harmful cholesterol in the body which protects us from various heart diseases including heart attack.
Under the ICMR STS awarded Research project a study was conducted on 45 young people suffering from high blood pressure for 42 days after eating guava. As a result those who ate 400 grams or 6 guavas per day for 42 days had significantly lower blood pressure. That is, it has moved to the normal label. At the same time, cholesterol levels have dropped and returned to normal.
Understand that in addition to vitamin C, guava has many other benefits. So, it is necessary to keep guava in the daily food list, if you do not want to suffer from vitamin C deficiency.
Orange and orange juice
Orange is a great low calorie fruit. This juicy fruit is rich in nutrients as well as vitamin C. It is very popular as a sweet fruit. Orange is a great fruit to keep the overall health good and to survive from various diseases.
This fruit called orange is found in almost all countries of the world. However, most oranges are produced in China. As it can be eaten directly, its juice can also be made and drunk. Again, there are effective uses of oranges in making a variety of candies.
Oranges are rich in vitamin C and are valued by all doctors. Therefore, if someone is deficient in vitamin C, doctors suggest orange. Each 100 grams of orange juice contains 53.2 milligrams of vitamin C, which is enough to meet our daily needs.
In addition, oranges contain 160 different phytochemicals that play a significant role in the production of nutrients in the human body. At the same time, Vitamin C contains more than 60 flavonoids that work well in our body as anti-inflammatory. So, not only for vitamin C, but for many other benefits, we need to eat oranges regularly.
Cucumber plum is basically an Australian fruit known to Australians as terminalia ferdinandiana. It is also known as super food in Australia. This small and sour fruit is also found in our country, it is a very tempting fruit for girls which they eat mashed with salt and pepper.
You may be surprised to know that this small fruit contains 100 times more vitamin C than the amount of vitamin C in an orange. Each 100 grams of cucumber plum contains 5,300 mg of vitamin C which is 530% dB.
In addition to vitamin C, cucurbits also contain vitamin E, potassium, and lutein, an anti-oxidant.
Grapefruits are a lot like oranges. Therefore, it is not surprising that grapefruit contains vitamin C. However, you may be surprised to know that the amount of vitamin C in grapefruit is not much less than in oranges. Each 100 grams of grapefruit juice contains 45 mg of vitamin C while orange contains 53 mg.
The people of our country love to eat grapefruit. Many people enjoy frying dried chillies, breaking them up and mixing them with grapefruit. And without their knowledge, their body gets vitamin C. If your body is deficient in vitamin C, don’t forget to eat grapefruit occasionally.
Cool or plum
Cool or plum contains at least 100 percent more vitamin C than oranges or grapefruit. You will be surprised to know that the amount of vitamin C per 100 grams of plums is 5,300 mg. It is incomparable as a food with vitamin C.
However, that is not the case with all plums. The plum that contains so much vitamin C is called the cockado plum, which is the most widely grown in Australia. And it is also called the superfood of Australia. This plum is also seen in our country from time to time. Look at the plum in the picture and recognize it. If you find the plum somewhere on the way back, you must buy it and the whole family will eat it together.
Black currant or black fruit
Blackcurrant is an American fruit. However, this jam fruit is also produced in Bangladesh. This is a different species of jam.
Half a cup of black currant contains 101 mg or 112% dB of vitamin C. Rich in anti-oxidants called anthocyanins, this small fruit protects us from heart disease, cancer and some other chronic diseases.
Green bell pepper
Bell peppers have great magic for vitamin C. In other words, green bell peppers contain a lot of vitamin C. A medium-sized bell pepper contains 95 mg of vitamin C. And for a person, 3 such bell peppers are enough to meet the daily requirement of vitamin C.
Not only Vitamin C, but green bell peppers are able to meet the daily requirement of 8% of Vitamin A and K for our body. Also, bell peppers contain 15 percent vitamin B6. Also, be surprised to know that a whole bell pepper has 24 calories.
Usually green bell peppers are chopped and eaten with salads. However, it can also be used as a food ingredient if desired. However, to get the best results, it is best to choose the brightest green bell peppers to eat.
Red sweet pepper
Like green bell peppers, red sweet peppers are also rich in vitamin C. One cup of raw red sweet pepper contains 190 mg of vitamin C. And the amount of calories in such a cup is only 24. This pepper also contains fiber and vitamin A. Even vitamin B complex is found in red sweet pepper.
Usually red sweet pepper is cooked with different vegetables. Again, it can be used with salads, especially in salads made in large restaurants. Another important aspect of this pepper is that it is used in making tomato sauce. In fact, tomato sauce is incomplete without this pepper.
Sweet yellow pepper
It is also rich in vitamin C like green bell pepper and red sweet pepper. As the pepper grows, so does the amount of vitamin C. Just one and a half cup (75 grams) of sweet turmeric contains 138 mg of vitamin C which is basically 152% DV. And this amount is almost double the amount of vitamin C in green bell peppers.
Adequate vitamin C in sweet turmeric is very important for the overall health of your eyes. And it can protect your eyes from cataracts. A study of more than 300 women found that high doses of vitamin C reduced cataracts by up to 33%. So, it is necessary to have the above 3 peppers in the list of foods with vitamin C.
Acerola cherry is a fruit well known in Brazil and Germany. Acerola cherries are not produced in our country, but are imported. It is available for purchase at various chain shops including Sapna, PQS. One cup of red Acerola cherries contains 622 mg of vitamin C which is 913% dB.
Research from the Health Agency and the Food Research Center has shown that acerola cherries contain anti-cancer ingredients. It helps to repair skin and DNA damage.
Many of us like to eat mustard. One cup of raw mustard contains 216% dB or 195 mg of vitamin C. Another cup of cooked mustard contains 116 mg of vitamin C. Mustard also contains vitamin A, potassium, calcium, fiber, folate and manganese.
Broccoli is a green colored copy that is found in abundance in our country in winter. One cup of broccoli contains 51 mg of vitamin C.
Various studies have shown that broccoli provides vitamin C to our body as well as boosts our immunity, reducing the risk of cancer and heart disease.
This juicy fruit is also rich in vitamin C. A normal size litchi contains 8 mg of vitamin C which is equivalent to 8.5 dB. In addition, litchi contains omega-3 and omega-6 fatty acids which are very beneficial for the brain. Moreover, it keeps the blood vessels clean and plays an effective role in blood circulation.
One cup or 145 grams of papaya contains 8 milligrams of vitamin C which helps in boosting memory.
Vitamin C is essential for boosting immunity, cleansing blood vessels and more. Although there are various diseases due to lack of vitamin C, there are no side effects in excess. However, the amount of vitamins your body needs each day will be met if you regularly eat 2/1 of the vitamin C-rich foods mentioned above.