Vitamin C is an essential antioxidant that helps to ensure the health and maintenance of our tendons, bones and skin. It also helps in immune system with damaging substances in the body. Vitamin C is used for various functions in the body. The most prominent is the proper production of Collagen, which is the elastic material, used by the body in mucous membranes, cartilage, veins and arteries.
It is used by the body for many different functions including creating collagen, converting carbohydrates into energy and its uses as an antioxidant. Vitamin C is an important nutrient found in many fresh vegetables and fruits and is very vital to a healthy diet.
Food rich in vitamin C: Excellent sources of vitamin C are readily available in most fresh fruits and vegetables especially citrus fruits. Highly recommended is the freshly squeezed orange juice which contains more active vitamin C. Other popular vitamin C rich citrus fruits are Orange, Sweet limes, Lemon, amla, black berries etc. Other fruits are black currants, guava, tomatoes, strawberries and papaya.
Chili peppers: Green chilli peppers are widely used in various cuisines to spice up the dishes. They are a great source of minerals and other anti-oxidants. To get more of vitamin C in your diet, use green chillies peppers. 1 tablespoon of green chili peppers provides 109.13 mg of vitamin C.
Bell Peppers: Highly colorful Bell peppers, crunchy and slightly sweet to taste makes a wonderful ingredient added to sauces, pizzas, pasta, noodles and various stuffed curries or stir-fries. They add awesome flavor to the dish and has a powerful nutritional boost. A bell pepper delivers about 341.31 mg of vitamin C.
Mustard Greens: Mustard greens commonly known as Sarson in Hindi is a very popular dark, leafy green veggie cooked in north India. There are best eaten when added to a healthy salad or cooked with lentils. Mustard greens are high in minerals such as folate and calcium, vitamin A and K. One cup of chopped mustard greens provides about 539.2 mg of vitamin C.
Mangoes: Mangoes is super yummy and one of the most colorful fruits. They are amazingly filled with numerous vitamins and minerals. An average mango contains nearly your entire recommended amount of vitamin C for the day. Apart from vitamin C, mangoes are excellent source of vitamins A, E and B6. One mango delivers 57.34 mg of vitamin C
Guavas: Guavas are fabulous fruits rich in various vitamin and mineral contents. Vitamin C is available in abundance in guava. They are also high in fiber and aids good digestion. One guava fruit provides 125.57 mg of vitamin C.
Papaya: Nothing other than papaya can be a better fruit with more vitamin C. A very yummy, naturally sweet colorful fruit, less expensive and also provides your body with several other benefits with vitamin A, B, calcium and potassium. One medium papaya fruit contains 187.87 mg of vitamin C
Pineapple: A very popular and much like tropical fruit, pineapple makes a flavorful and healthy addition to salads, smoothies, juices or stir-fries. In addition to elevating your vitamin C intake, they can also help strengthen you bones and aids proper digestion. 1 cup of pineapple pieces provides 78.87 mg of vitamin C.
Sun-Dried Tomatoes: Sun-dried tomatoes add awesome flavors into your dish and are a great source of vitamin C, K, potassium and iron. One cup of sun-dried tomatoes provides with 111.98 mg of vitamin C
Fortified Cereal: Do include fortified whole wheat cereal in making your diet healthy as its rich source of vitamins such as vitamin D and B12 too. Some are even fortified with anti-oxidant vitamin C. ¾ cup of cereal provides 63 mg of vitamin C.
Other fruits and vegetables include tomatoes, fresh parsley, dried rosemary, thyme, banana peppers, lemons, and kiwis. Do encourage kids in eating vitamin C rich foods which will drive away their common cold and flu. Also, eat some fruit or take vitamin C one to two hours before any vigorous exercise.
Vigorous physical activity causes oxidant build up, and vitamin C's antioxidant power may be one of the ways that vitamin C works to keep you younger. Vitamin C is also known as ascorbic acid, a vitamin that occurs naturally in various foods that includes vegetables and fruits. Hence we must make wise choices in including vitamin C rich foods in our diet daily.
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