We will be discussing Vitamin C benefits and sources in this article as this is one of the most important vitamins required by our body.
The first thing we correlate with Vitamin C is probably oranges and lemons. However, vitamin C is found not only in our favorite sour fruits but also in various other things. Undeniably, orange is rich in vitamin C. 100gms of orange can provide us with around 53 mg of vitamin C, however, it is still unable to match up to the quantity that many other vegetables and fruits can provide us with.
According to nutritionists, Vitamin-C is essential for our bodies. It reduces the risk of certain types of cancer, heart disease, and tissue damage and promotes tissue development. Apart from this, it is necessary to include vitamin C in your diet for the protection of the heart, eyes, and skin. It also plays an important role in the creation of red blood cells. Vitamin C is also a wonderful immunity-boosting ingredient that is essential in today’s time.
The interesting thing about fruits and vegetables containing Vitamin C is that some of them are not even sour. Here is a list of fruits and vegetables you should consume for maintaining your minimum requirement for Vitamin C.
Vitamin C benefits and sources – How much vitamin c in vegetables
Broccoli gives our body 89 milligrams of vitamin C per 100 gms and also provides our body with protein, Vitamin K, potassium, and folates. The vegetable is also low in calories coming in at just 34 calories per 100gms. Apart from this, many researchers have concluded that broccoli may contain many antioxidants, anti-inflammatory and anti-cancer properties.
In a study that was conducted in 2018, the results showed that as bell peppers mature, their vitamin C concentration changes. For example, in yellow bell pepper, you will find around 160 mg of Vitamin C, in orange bell pepper, you will find 121 mg of Vitamin C and in a red bell pepper you will find approximately 80mg of Vitamin C. Bell peppers are also low in calories and high in Vitamin A, Vitamin E and Beta-carotene.
Vitamin C benefits and sources – How much vitamin c in fruits
By consuming 100gms of kiwi, you can get up to 93 mg of Vitamin C. Apart from this, this fruit is also rich in potassium and copper. It also is a good source of Vitamin K and fiber.
100gms of papaya can provide our body with around 62mg of Vitamin C. Papayas are also great for digestion. They have also been proven to have anti-inflammatory effects on the brain and aid in improving memory.
Vitamin C benefits and sources – How much vitamin c in berries
You get approximately 60mg of Vitamin C by consuming 100gms of strawberries. Apart from this, they are high in folates as well. They contain a lot of antioxidants and hence have been proven to reduce the risk of cancer, diabetes, heart diseases and dementia.
100 gms of pineapple contains around 48 mg of Vitamin C. It also contains an enzyme called bromelain which helps in breaking down food and reduces inflammation in the body. Bromelain is a natural flammable suppressor enzyme that helps you recover quickly after a hard workout.
Disclaimer: This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.