Vitamin C is a powerful antioxidant. It is essential nutrition required by the body for development and maintenance of scar tissue, blood vessels, and cartilage. The human body can’t produce or store vitamin C. Therefore, it is important to consume vitamin C regularly in sufficient amount. You don’t have to depend on citrus fruits to get the daily dose of vitamin C. There are other foods that are equally rich in vitamin C.
When there is a deficiency of vitamin C, it leads to weak immunity, infections, weak bones, skin problems, joint pain, anemia etc. Vitamin C is the must for your body. Here are the top 10 healthy foods which are high in vitamin C:
Orange contains 53 mg of vitamin C per 100 grams. Oranges are also a good source of potassium, folate, lutein and vitamin A. Consuming orange juice is a convenient source of vitamin C. But eating the fruit itself – including the pulp can provide other health benefits. Just like orange, other citrus fruits can be used such as grapefruit, mandarins, and limes.
2. Green pepper
One medium-sized green bell pepper has 95 milligrams of vitamin C. It is enough for one day. Green pepper helps to reduce pain and inflammation. It contain 242 mg of vitamin C per 100 grams. Green peppers are high in potassium, vitamin A and vitamin K. Green peppers can be sliced or chopped and added to a salad or used as an ingredient in a variety of dishes. Just like green peppers, red pepper holds over 140 mg of vitamin C. Yellow peppers are best as it contains 341 milligrams of the vitamin.
Strawberries are one of the tastiest and healthiest berries on the planet. A cup of strawberries contains 84.7 mg of vitamin C. Strawberries are extremely high in vitamin C, fiber and antioxidants. It helps to reduce stress and protect the heart from bad cholesterol. You can add strawberries slices to oatmeal, cold cereal or yogurt for a healthy breakfast. According to one research, strawberries help to prevent cancer, vascular disease, diabetes, and dementia.
Broccoli is one of the best detox foods to add to your diet. One-half cup of broccoli provides 51 mg of vitamin C. Broccoli is an excellent source of calcium, potassium, fiber, vitamin A and vitamin K. Research shows that broccoli may have cancer-preventing properties. You can make healthy broccoli smoothie for breakfast or bake it and have it with sweet potato and you can make wheat pasta with broccoli as well.
5. Tomato juice
A raw tomato has 20 milligrams of vitamin C. Though tomato juice contains more vitamin C. Tomato juice also contains vitamin A, lycopene and antioxidant. It is good for the heart. One 8-ounce glass of tomato juice has more than 120 milligrams of vitamin C. To prevent blood clotting and to boost eye health, tomato juice is useful.
Pineapple is a tropical fruit with a sweet and delicious taste. One cup of pineapple contains 80 mg vitamin C. Pineapples are a good source of potassium, magnesium, folate, and fiber. You can make tasty pineapple salad or eat raw pineapple slices as a snack or dessert. To make Hawaiian pizza, you can add pineapple chunks. One cup of pineapple chunks has about 80 calories.
Kiwi is also known as Chinese gooseberry. Studies show that kiwi helps to reduce oxidative stress, lower cholesterol and improve immunity. It contains 93 mg of vitamin C per 100 grams. The delicious kiwifruit is rich in potassium, vitamin A, calcium, magnesium, and fiber. Add kiwi in your morning smoothie. You can also make detox drinks with kiwi, cucumber and mint. Include kiwi in your healthy fruit salad. The kiwi is low in calories as it has about 40 calories.
Papaya contains 62 mg of vitamin C per 100 grams. Raw papayas are a great source of vitamin C. Eating papaya helps to clean your sinuses, brighten your skin and strengthen your bones. They are also reach in vitamin A, potassium, calcium, fiber and folate. There are various ways to consume papaya. You can make sweet papaya chutney or Thai papaya salad. For Alzheimer patients, papaya is useful as it helps to improve memory.
Parsley contains 133 mg of vitamin C per 100 grams. It adds flavor and taste to your food and boosts your immunity. The parsley is a good source of plant-based, non-heme iron. Daily consumption of parsley leads to increase in iron level, hemoglobin, and ferritin. Start including parsley in your daily diet. There are various ways to include parsley in your diet such as sprinkle chopped parsley on your salad. You can add parsley in morning vegetable smoothie.
Gooseberry contains 69% of vitamin C, nearly 20 times more than vitamin C in the orange. It does not lose vitamin C during the cooking process. One cup of gooseberry contains 41.5 mg of vitamin C. It is beneficial to consume gooseberry daily. The gooseberry helps to maintain bones, healthy muscles, blood vessels, and cartilage. You can make gooseberry juice, jam or wine. It is good to add gooseberry in your diet for skin care and hair care.
Now you know the best foods that are high in vitamin C. Try to get a daily dose of vitamin C and you will see the difference in your health in a few days. Not getting enough vitamin C can have a negative impact on your health. A diet rich in vitamin C is an essential step toward good health.
If you have any favorite recipe to use above healthy foods then leave a comment below and share your ideas with us.