Vitamin C is one of the most vital vitamins that the body needs. It’s required for antioxidative characteristics, protein metabolism in the body. In addition, it boosts immunity and is thus advised for intake during the winter season, when the body may be exposed to viruses that cause the common cold and other disorders.
Vitamin C is widely present in vegetables and fruits, which we frequently overlook in our regular meals and nutrition. It’s crucial to remember that eating these vegetables and fruits fresh is the best method to receive more vitamin C into your system. Cooking them might destroy the vitamin and other critical nutrients and minerals in the food.
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Red Bell Peppers
Bell peppers are one of the best sources of Vitamin C. Bell peppers are abundant in nutrients, have several health advantages, and add a distinct flavor to vegetarian and non-vegetarian foods. In addition, they contain several pro-heart effects. They have also been linked to preventing cataracts and blood clot development in the veins, which decreases the risk of heart attacks and disorders. A half-cup of raw red bell peppers contains up to 140 milligrams of Vitamin C. However, be careful not to overcook the veggies since this can lose many vital elements.
Citrus Fruits
Fruits such as oranges, lemons, grapefruits, and limes are high in vitamin C. One medium orange offers up to 70 milligrams of vitamin C. Orange juice is also an excellent diet fruit juice, including only 45 calories and 93 milligrams of vitamin C per 100-grams serving! Grapefruit juice possesses 70 mg of vitamin C in the same quantity. Lemons are included in many detox water recipes to drain toxins from the body, and it’s best to consume them first thing in the morning with ginger and water. These fruits can all be used to make drinks, parfaits, and desserts.
Kiwi
This tiny, fuzzy fruit, bright green, from New Zealand has more vitamin C than an orange and is also known as a vitamin C powerhouse. Two medium-sized kiwi fruits provide up to 137.2 milligrams of vitamin C. They also have a high concentration of flavonoids and copper. In addition, they have the same amount of potassium as bananas and are excellent nutrition fruits for children, especially during the cold season.
Broccoli
When it comes to eating healthily, broccoli can be your best friend. You can’t go wrong with this cruciferous green vegetable, which has 132 milligrams of vitamin C, a lot of fiber, and just approximately 30 calories per 100 grams! It also detoxicates your blood and flushes away toxic substances. It’s also highly adaptable and may be used in salads, pasta, pizzas, or simple stir fry or curry recipes. You may also add broccoli to your dish of roasted vegetables to boost its nutritional profile.
Strawberries
Strawberries are the most flavorful and delicious fruit in the world. They are high in antioxidants, which are healthy for the heart and required for beautiful skin. They’re also high in fiber, which is beneficial for digestion and keeps you feeling fuller for longer. One 100 gram serving of raw strawberries might cover half of your daily needs.
Green Leafy Vegetables
Leafy vegetables, like spinach, are rich in vitamin C and one of the best sources of plant nutrients. One hundred grams of spinach contains up to 120 milligrams of vitamin C, which is more than enough for a day. So make sure to incorporate some leafy greens in your meals regularly to meet your vitamin C requirements.
Aamla (Indian Gooseberry)
Aamla is a very nutritious superfood with one of nature’s highest concentrations of vitamin C. The fruit is eaten in a sweet pickled form or dried, converted into candy, and then eaten. In addition, some Ayurvedic stores offer Aamla juice, which is said to have immune-boosting characteristics that protect the body from seasonal or other ailments.
Cauliflower
Cauliflower is not everyone’s favorite food, yet it is incredibly healthy due to its high fiber and vitamin C content. One cup of finely chopped cauliflower has 45 milligrams of vitamin C. In addition, vegetables are commonly consumed in India and are high in folate and vitamin K.
Tomatoes
These bright red fruits, sometimes misidentified as vegetables, are high in Vitamin C, with one cup of raw diced tomatoes providing over 100 mg of the vitamin. In addition, tomatoes are beneficial to the skin since they contain anti-inflammation effects and a cooling impact.
Conclusion
Vitamin C is crucial for your immune system, connective tissue, heart, and blood vessel health, among other things. Not obtaining enough of this vitamin might be harmful to your health. While citrus fruits are known as the best source of vitamin C, a wide variety of vegetables and fruits are also high in this vitamin and may even outnumber citrus fruits in terms of quantity. A vitamin C-rich diet is necessary for good health and illness prevention. You should meet your requirements if you eat some of the meals listed above every day.
