Which are the Vitamin C foods 

Vitamin C is a water-soluble vitamin that is essential for part of our diet. Vitamin C is also called as L- ascorbic acid. Some animals produce their own vitamin C, and humans get it from other sources. Vitamin C is an essential nutrient for the maintenance of skin, bones, blood vessels, cartilage and the healing of wounds. Vitamin C helps to protect cells from oxidative stress, which in turn provides protection against certain diseases, like cancer.

Vitamin C foods like zinc and vitamin A help support the immune system. The minimum amount of Vitamin C needed is :

• Men 19 years and over should consume 90 mg/ day of Vitamin C.
• Women of 19 years and above should consume 75 mg/day of vitamin C.
• Smokers (men) 19 years and over should consume 120 mg/day of vitamin C.
• Pregnant women 19 years and older should consume 85 mg/day of vitamin C.
• Breastfeeding women aged 19 years and above should consume 120 mg/day of vitamin C.
• Women and men 19 years and over should consume 200-400 mg/day of vitamin C.
• Women and men of 51 years and over should consume 400 mg/day of vitamin C.

Vitamin C deficiency is rare but can lead to a disease called Scurvy. Symptoms of Scurvy are :

• Fatigue
• Irritability and sadness
• Severe joint or leg pain
• Red or blue spots on the skin
• Skin will Bruise easily.

Too much Vitamin C can cause stomach pain and other digestive problems. Vitamin C is not stored in the body so it is not advised to take more vitamin C. The benefits of Vitamin C are:

• Vitamin C plays an important role in wound healing. It is needed for the biosynthesis of collagen, the protein that is an essential component to connect tissues.
• Vitamin C deficiency weakens the immune system and increases the risk of getting infections.
• Vitamin C helps to improve and maintain healthy bones teeth and cartilage. Vitamin C also reduces the risk of cartilage loss in people with osteoarthritis.

Foods with Vitamin C

1. Cantaloupe

Cantaloupe is one of the most popular fruits in the world. Cantaloupe melons have the highest amounts of Vitamin C. One cup serving provides 98% of the daily value of vitamins needed. Cantaloupe is not a rich source of vitamin C; its orange flesh contains even more vitamin A carotenoids. It contains 202.6 mg of the vitamin in a medium-sized melon and 25.3 mg in one slice.

2. Citrus fruits

Raw citrus fruits are high in vitamin C. Oranges provide 70 mg of vitamin C. They provide 116% of DV per average-sized fruit. Orange is a simple affordable and convenient fruit.

3. Broccoli

One cup of broccoli contains as much vitamin C as orange. Broccoli is also a good source of other vitamins and minerals, like:

• Calcium, iron, phosphorous, potassium, zinc, thiamin, riboflavin, niacin, and folate.
• It contains 135% of DV in a cup.

4. Kiwi

 Adding kiwi to a marginal vitamin C diet largely improves plasma vitamin C levels.

5. Guava

Guava is a tropical fruit that is native to Mexico. It also grows in the countries like China, India, and Thailand. It is one of the best providers of vitamin C. One small guava contains 209% of DV. 100 grams of guava contains 228 mg of vitamin C.

6. Strawberry

Strawberry is a favorite fruit, And many people find it delicious. These are very rich in vitamin C and contain 149% of DV per cup. 100 grams contains 58.8 mg of vitamin C.

7. Green bell peppers

These are the best sources of Vitamin C. One medium pepper contains 159% of DV. 100 grams of green bell pepper contains 80.4 mg of vitamin C.

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