Foods are rich in vitamin C.

Foods rich in vitamin C protect us from various physical problems. Vitamin C is an essential nutrient for the formation, development, and maintenance of tissues, blood vessels, cartilage, or structures in the body. Therefore, we all need to know which foods contain vitamin C.

Vitamin C is an antioxidant that helps reduce oxidative stress in our body. Not only that but it is also said in various medical research papers that it reduces the risk of various types of cancer. That is, this vitamin contains anti-cancer ingredients that are a type of acid.

Vitamin C is an ascorbic acid that plays a role in the body to keep us healthy and strong. In particular, it is considered to be one of the major keys to immunity. It prevents infections in the body and fights various diseases regularly.

You probably know what vitamin C is and why you should take it. What you may not know is that the human body cannot store vitamin C. Therefore, people need to take vitamin C regularly through food intake. But what kind of food should be taken for this special vitamin! Let's find out today.

Vitamin C is dissolved in water and other extra parts of the food are excreted with urine after it is dissolved in food. Let us know in detail about all the foods that have adequate amounts of vitamin C.

Guava:

Is there anyone in the world who is not familiar with guava? Guava is known to everyone as delicious fruit. However, the special thing about guava that is unfamiliar to many people is that guava contains a lot of vitamins C. You may be surprised to know that guava has 15 health benefits.

Normal size guava contains 128 mg or 140 DV of vitamin C. Also, guava is rich in anti-oxidant lycopene which plays an important role in cancer prevention. In addition, guava lowers our blood pressure and lowers the level of harmful cholesterol in the body which protects us from many other heart diseases including heart attack.

Under the ICMR STS awarded Research project, a study was conducted on 45 young people suffering from high blood pressure for 42 days after eating guava. The results showed that those who ate 400 grams or 7 guavas per day for 42 days had significantly lower blood pressure. That is, it has moved to the normal label. At the same time, cholesterol levels have dropped and returned to normal.

Understand that in addition to vitamin C, guava has many other benefits. So, if you don't want to suffer from vitamin C deficiency, you need to put guava on your daily diet.

Orange and orange juice:

Orange is a great low-calorie fruit. As juicy as this fruit is rich in nutrients, it is also rich in vitamin C. It is very popular as sweet fruit. Orange is a great fruit to keep the overall health good and to survive various diseases.

This fruit called orange is found in almost all countries of the world. However, most oranges are produced in China. As it can be eaten directly, its juice can also be made and drunk. Again, there are effective uses of oranges in making a variety of candies.

Oranges are rich in vitamin C and are valued by all doctors. Therefore, if someone is deficient in vitamin C, doctors recommend oranges. Every 100 grams of orange juice contains 53.2 milligrams of vitamin C which is enough to meet our daily needs.

In addition, oranges contain 160 different phytochemicals that play a significant role in the production of nutrients in the human body. At the same time, Vitamin C contains more than 60 flavonoids that work well in our body as an anti-inflammatory. So, not only for vitamin C but for many other benefits, we need to eat oranges regularly.

Kakadu plum:

Kakadu plum is originally an Australian fruit known to Australians as Terminalia ferdinandiana. In Australia, it is also known as a superfood. This small and sour fruit is also found in our country, it is a very tempting fruit for girls which they eat mashed with salt and pepper.

You may be surprised to know that this small fruit contains 100 times more vitamin C than the amount of vitamin C in an orange. Every 100 grams of Kakadu plum contains 5,300 mg of vitamin C which is 530% dB.

In addition to vitamin C, Kakadu plum also contains vitamin E, potassium, lutein, and anti-oxidants.

Pummelo:

Pummelo is a lot like an orange. However, you may be surprised to know that the amount of vitamin C in Pummelo is not much less than that of orange. For every 100 grams of Pummelo juice, there is 45 mg of Vitamin C whereas Orange contains 53 mg.

People from different countries love to eat Pummelo. Many people mix fried dried chilies with Pummelo and eat them with great fun. And without their knowledge, their body gets vitamin C. If your body is deficient in vitamin C, don't forget to eat Pummelo from time to time.

Jujube:

Jujube contains at least 100 percent more vitamin C than oranges or pummelo. You will be surprised to know that the amount of vitamin C in every 100 grams of Jujube is 5,300 milligrams. It is incomparable as a portion of food with vitamin C.

Blackcurrant or blackberry fruit:

Blackcurrant is an American fruit. However, this fruit is produced in many more countries. Half a cup of black currant contains 101 mg or 112% dB of vitamin C. Rich in antioxidants called anthocyanins, this small fruit protects us from heart disease, cancer, and some other chronic diseases.

Green bell pepper:

Bell peppers have great magic for vitamin C. In other words, green bell peppers contain a lot of vitamin C. Medium-sized bell pepper contains 95 mg of vitamin C. And for a person, 3 such bell peppers are enough to meet the daily requirement of vitamin C.

Not only Vitamin C, but green bell peppers are able to meet the daily requirement of 8% of Vitamin A and K for our body. Also, bell peppers contain 15 percent vitamin B6. Also, be surprised to know that a whole bell pepper has 24 calories.

Usually, green bell peppers are chopped and eaten with salads. However, it can also be used as a food ingredient if desired. However, to get the best results, it is best to choose the brightest green bell peppers to eat.

Red sweet pepper:    

Like green bell peppers, red sweet peppers are also rich in vitamin C. One cup of raw red sweet pepper contains 190 mg of vitamin C. And the number of calories in such a cup is only 24. This pepper also contains fiber and vitamin A. Even vitamin B complex is found in red sweet pepper.

Usually, red sweet pepper is cooked with different vegetables. Again, it can be used with salads, especially in salads made in large restaurants. Another important aspect of this pepper is that it is used in making tomato sauce. In fact, tomato sauce is incomplete without this pepper.

Sweet yellow pepper:

It is also rich in vitamin C like green bell pepper and red sweet pepper. As the pepper matures, the vitamin C in it increases. Just one and a half cup (75 grams) of sweet yellow pepper contains 137 mg of vitamin C which is basically 152% DV. And this amount is almost double the amount of vitamin C in green bell peppers.

Adequate vitamin C in sweet yellow pepper is very important for the overall health of your eyes. And it can protect your eyes from cataracts. A study of more than 300 women found that taking high doses of vitamin C reduced cataracts by up to 33%. So, it is necessary to have the above 3 peppers in the list of foods with vitamin C.

Acerola cherry:

Acerola cherry is a fruit well known in Brazil and Germany. Acerola cherries are not produced in all countries but are imported. It is available at various chain shops. One cup of red Acerola cherries contains 822 mg of vitamin C which is 913% dB.

Research from the Health Agency and the Food Research Center has shown that acerola cherries contain anti-cancer ingredients. It helps to repair skin and DNA damage.

Mustard greens:

Many of us like to eat mustard greens. One cup of raw mustard leaves contains 217% dB or 195 mg of vitamin C. One cup of cooked mustard contains 117 mg of vitamin C. Mustard greens also contain vitamin A, potassium, calcium, fiber, folate, and manganese.

Broccoli:

Broccoli is a green vegetable that is found in abundance in different countries of the world. One cup of broccoli contains 51 mg of vitamin C.

Various studies have shown that broccoli provides vitamin C to our body as well as boosts our immunity, reducing the risk of cancer and heart disease.

Litchi:

This juicy fruit is also rich in vitamin C. Normal size litchi contains 7 mg of vitamin C which is equivalent to 7.5 dB. In addition, litchi contains omega-3 and omega-6 fatty acids which are very beneficial for the brain. Moreover, it keeps the blood vessels clean and plays an effective role in blood circulation.

Papaya:

This nutritious juicy fruit is found in most countries of the world. One cup or 145 grams of papaya contains 8 mg of vitamin C which helps in boosting memory. Besides, papaya is also in great demand as a vegetable.

Last word

Vitamin C is essential for boosting immunity, cleansing blood vessels, and more. Although there are various diseases due to lack of vitamin C, there are no side effects in excess. However, the number of vitamins your body needs every day will be met if you regularly eat 2-1 of the foods with vitamin C mentioned above.