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Vitamin C (L-ascorbic acid) is one of the most vital components of good health. It is important for protein metabolism and immunity. A deficiency in vitamin C can lead to health concerns like lowered immunity, bleeding gums, dry hair, anemia, and thyroid issues or scurvy in severe cases. As vital as it is, vitamin C is not produced by the human body. That means getting sufficient amounts of this vitamin comes down to your diet.
Thankfully, nature is bountiful when it comes to vitamin C. It is found in plenty of fruits and vegetables. Eating fruits and vegetables raw is the best way to add optimal levels of vitamin C to your body. Cooking may destroy the vitamin as well as other nutrients and minerals in the food.
Below are the 10 most common sources of vitamin C that you can easily make a part of your diet.
1. Amla
This is the OG superfruit. Amla, the Indian gooseberry, is ridiculously overpowered when it comes to vitamin C. 100 grams of amla provide 300 mg of vitamin C. Historical records indicate the amla has been used in Ayurvedic remedies for over 1000 years to create medicinal concoctions. Amla has one of the most concentrated supplies of naturally occurring Vitamin C; some experts say this helps the body produce norepinephrine, a neurotransmitter believed to improve brain function in people with dementia. Amla is eaten as a sweet pickle or candy.
2. Bell Peppers/Capsicum:
The bright color gives the hint. Bell peppers are among the highest sources of vitamin C. It’s hard to find pizzas these days that do not have bell peppers as toppings. It turns out they’re packed with the all-important vitamin C, so maybe it’s time to stop flicking them off the pizza? Bell peppers are known to help prevent cataracts and blood clot formation in the veins, which reduces the risk of heart problems. A half-cup of raw red bell peppers can contain 140 mg of vitamin C. Make sure you do not overcook the vegetables.
3. Citrus Fruits
Oranges, lemons, limes, and grapefruits—these citrus fruits are absolutely packed with packed Vitamin C. One regular orange contains close to 100% of your body’s daily vitamin C requirement. One lemon can provide up to 50% of your daily vitamin C. Bear in mind that vitamin C spoils quickly due to heat and light exposure, so consume these fruits as fresh as possible for maximum benefit. Pro-tip: Have them in the morning with ginger and water.
4. Guava
This fruit is popular across the country and is easily available, making it one of the best and tastiest ways to get your vitamin C. 100 g of guava can have up to 250 mg of vitamin C; that’s nearly three times the daily requirement for men. Guavas are also packed with essential nutrients like dietary fiber, manganese, potassium, and folic acid. And a guava adds only 68 calories. They’re also versatile: they can be added to desserts, fruit salads, regular salads, and even cocktails! Or have it the traditional way: raw and clear, or with a sprinkling of salt and chili powder.
5. Kiwi
The bright green fruit is a berry, not a citrus fruit. Nonetheless, it contains more vitamins than an orange, which is considered the vitamin C powerhouse. Two kiwi fruits, each the size of a large egg, can provide over 135 mg of vitamin C, well over the daily requirement. They taste great and are rich in flavonoids, copper, and potassium (as much as bananas). Kiwi fruits are ideal in terms of nutrition for children. Kiwis can be eaten raw (which is the best way) or used in desserts, juices, salads, cocktails, etc.
6. Broccoli
Is there any food or health list where broccoli doesn't find a mention? The very definition of a superfood, you are never going to go wrong with this cruciferous vegetable, whether raw or cooked. A mere 100 grams of broccoli has 132 mg of vitamin C, some of the healthiest fiber, and only 30 calories. Broccoli also detoxifies your blood. They are versatile and can be added to salads and pastas, or stir-fries and curries. Add some broccoli to a bowl of roasted vegetables to boost the nutrition significantly.
7. Leafy Greens
Green, leafy vegetables, such as spinach, are high in vitamin C and a good source of plant nutrients. 100 g of spinach can have up to 120 mg of vitamin C, which fulfills the daily requirement. Include some greens in your food frequently to get the full range of benefits from a very robust source of nutrients. You can follow the "red, green, and yellow" rule: include foods that are red, green, and yellow in color to include all foods rich in vitamin C.
8. Tomato
Tomatoes, which are really fruits, are rich in Vitamin C. One medium-sized tomato can provide 30% of your daily vitamin C requirement, and 100 grams of raw tomatoes provide nearly 100 mg of vitamin C. Tomatoes are good for the skin due to their anti-inflammation properties and cooling effect on the skin. They’re also rich in folate and potassium.
9. Cauliflower
Cauliflower is not on most people’s list of favorite vegetables. However, it is highly nutritious, rich in fiber, and full of Vitamin C. One cup of diced cauliflower contains 45 mg of vitamin C, or 50% of an adult male’s daily requirement. Gobi is, of course, widely consumed in India and is also a common source of folate as well as vitamin K.
10. Strawberries
They look great, are rich in antioxidants, are good for the heart, and help clear up your skin. A 100-gram serving of strawberries can meet 50% of your daily vitamin C requirement. Add a cup of frozen strawberries to your curd/yogurt, or ice cream to make your dessert delicious and healthy. Or make smoothies and juices using that combination. Fabulous stuff, strawberries.
