Foods Rich In Vitamin C - For Boosting Immunity, Benefits

 Foods Rich In Vitamin C

Vitamin C is an essential Water soluble Nutrients. It means our body cannot store Vitamin C. You must consume Vitamin C daily.

Vitamin C found in Plant Based foods like fruits and vegetables. Vitamin C not store in our body so you must add Foods Rich In Vitamin C in your diet.

Benefits Of Vitamin C:

1. Boosting Immunity System

Vitamin C is one of the key Nutrients that helps to Boosting the Immunity System. 

It helps to increase the white blood cells in our blood to protect the body from viruses and bacteria. 

Consuming more Foods Rich In Vitamin C can help your body to make interferon. A hormone which kills the infected cells in the body.

2. Healing

Wounds, Cuts and grazes heal faster in those who consume more Foods Rich In Vitamin C.

Vitamin C helps the body to repair tissues and reduce inflammation so that skin can quickly make new cells.

Also if you have been infected with a virus and bacteria agent, Vitamin C helps the body to heal faster.

3. Skin Health

Vitamin C is one of the most Important Nutrients for your body to build proteins like collagen.

Collagen help to keep the skin healthy, youthful and refreshed.

Vitamin C is an antioxidant which helps to reduce free radicals damage, acne and also helps to regenerate the skin cells.

4. Anaemia

If you suffer from Anaemia then you may be deficient in Iron.

You should consume more Foods Rich In Vitamin C which helps your body to absorb Iron.

This helps you to produce Red Blood Cells In your Body and transport oxygen through the entire Body.

5. Heart Health

Vitamin C is an antioxidant which reduces inflammation and blood vessels, allowing for normal blood flow.

It also helps endothelial cells in the arteries to function properly. This can help to maintain healthy heart by helping to widen blood vessels.

Vitamin C effectively lowers the risk of high blood pressure and heart disease.

6. Brain Function

The brain needs lots of Vitamin C to support normal neuron function.

It helps the brain to make faster connections which may improve concentration.

This Nutrients also protect the brain cells from free radicals damage and Supports a healthy Nervous system.

Daily Requirement of Vitamin C

For Adults (Men) : 90mg/day.

For Adults (women) : 75mg/day.

For Pregnant Women : 85mg/day.

Top 10 Foods Rich In Vitamin C

1. Sweet Yellow Peppers

Yellow sweet peppers contain the most Vitamin C out of all the different varieties.

100gm of sweet Yellow Peppers contain 183mg of Vitamin C. This and other Nutrients found in peppers can help to improve eye health, with reduced risk of cataracts with age.

2. Kiwis

These Fruits are great way to get your daily Vitamin C boost. 

100gm of kiwi Fruits contains 93mg of Vitamin C.

These are also loaded with enzymes that help your stomach to digest meat and Protein.

3. Oranges

It is the fruits most associated with Vitamin C.

However the oranges is not the one that contains the most Vitamin C.

A 200gm of the Fruit has approximately 110mg of Vitamin C. 

you shouldn't consume this in the form of juice. you should eat a whole fruit for better result.

4. Papayas

In juice or fruit salad, papaya is a concentrate of benefits.

In terms of Vitamin C a 150gm fruit contains 93mg of Vitamin C. Papayas are low in calories and high in fiber.

Associated with Papain, a digestive enzyme, it helps to facilitate digestion.

5. Strawberries

Berries are the healthiest Foods Rich In Vitamin C. They are high in Antioxidant and Fiber and low in sugar.

100gm of Berries contains 59mg of Vitamin C. 

The Nutrients in these berries work together to keep healthy blood sugar levels in the body.

6. Guavas

100gm of guava contains 228mg of Vitamin C. 

Guavas are also loaded with manganese for better absorption of nutrients. 

The leaves of this fruit tree are also highly Nutrients and are used in herbal medicine.

7. Broccoli

This green cruciferous vegetables is known as one of the most healthiest Foods Rich In Vitamin C.

100gm of fresh Broccoli contains 89mg of Vitamin C. 

But remember do not overcook broccoli, as heat can destroy Vitamin C. Lightly steam your vegetables or consume them raw.

8. Kale

Kale is a one more cruciferous vegetables that are high in Vitamin C.

100gm of kale contains 120mg of Vitamin C.

It also supplies high quantities of Vitamin K, and the carotenoids like lutein and Zeaxanthin.

While cooking this vegetables reduces its Vitamin C contain, one study found that boiling or steaming leafy greens helps more of their Antioxidants.

This potent Antioxidants may helps reduce chronic inflammatory diseases.

9. Lemons

Most people think of lemon simple as a garnish for drinks but you should know that it's also an amazing source of Vitamin C.

One lemon contain 30 to 35mg of Vitamin C.

You can add fresh lemon juice to your salad and vegetables and also you can always add slices to your water or tea to give yours drink added flavor. 

10. Lychees

Lychees are another fruit source of vitamin C, the Vitamin B complex,  flavonoids and minerals.

100gm of Lychees contains 72mg of Vitamin C.

• Vitamin C plays a crucial roles in the functions of the body. It is a powerful antioxidant that participates in the fight against free radicals.

• It is also a collagen component. A Protein essential for forming connective tissue.

So you must consume Foods Rich In Vitamin C to getting enough amount of Vitamin C.