Vitamin C is a nutrient that is found naturally. It prevents you from cold and flu, rebuilds tissues, blood vessels and bones. It boosts calcium synthesis in the body. This vitamin is needed daily in the body.
Vitamin C is essential for supporting brain function, illness recovery and healing of injuries. This is an important antioxidant that helps in neutralising free radicals. A diet that lacks in vitamin C can cause many health problems with time. It is recommended that we must eat vitamin C daily. The daily requirement of vitamin C for men is 90 mg and women is 75 mg.
The following foods contain high amounts of vitamin C and should be included in your diet:-
Strawberries are very tasty and healthy. They have very high content of vitamin C and have high fiber and antioxidants. They reduce stress and protect heart from bad cholesterol. A serving of strawberry can provide half of your daily needs of vitamin C. Try the recipe of Strawberry Milkshake.
Citrus fruits include fruits like limes, lemon, grapefruits and oranges. They contain high amounts of vitamin C. A medium orange can give you 70 mg of fruit juice. The vitamin C content of a small glass of orange juice is 93 mg and that of a small glass of grapefruit juice is 70mg. Try the recipe of lime wedges, lemon biscuits, grapefruit sorbet, orange scorpion.
Papayas have high vitamin C content. A serving of Papaya provides 100 percent of daily requirements. You should add some amount in yogurt/smoothie. Papaya is also very high in vitamin A. Try the recipe of Papaya Juice.
As can be deduced from its purple colour, this fruit contains high levels of vitamin C. Each serving of Black currant has around 180 mg of serving. It contains high amounts of iron, potassium, phytochemicals and vitamin B5. Try the recipe of Black Currant Jam.
This green fruit from New Zealand contains more vitamin C than orange. They have high flavonoid and potassium content. Here’s the recipe of Kiwi Caipirinha.
Bell peppers have high vitamin C and beta-carotene content. These have high cardio protective benefits and can prevent cataract, blood clots and reduce stroke and heart attack. Try the recipe of Bell Pepper Fry.
Guava is another vitamin C rich food. A guava contains 250mg of vitamin C. Guava are high in folic acid, dietary fiber, manganese and potassium, thus making it one of the best super foods. Try the recipe of Guava Jelly.
Brussel sprouts are a great source of vitamin C. A serving of brussel sprouts contains 50 mg vitamin C. They are high in vitamin K, folate, manganese, potassium, dietary fiber etc. Try the recipe of Brussels Sprouts.
This is a nutritious vegetable that can be eaten cooked or raw. A serving of broccoli contains 90 mg of vitamin C. Try the recipe of Broccoli Rabe.
A cup of cauliflower contains 46 mg of vitamin C. It is rich in vitamin K, dietary fiber and folate. Try the recipe of Cauliflower Risotto.