Vitamin C, a water-soluble nutrient, plays a predominantly protective role in our body. A powerful antioxidant they help boost and maintain healthy immune system, tissues, and aids absorptions of iron and calcium.
They protect against cancers, cataracts, boost brain functions joint diseases, cardiovascular, skin, gum diseases, and prevent oxygen-based damage to our cells.
The vitamin C enriched guava has 250 mg per fruit, which is twice the amount of required quantity per day. Rich in dietary fibre, manganese, potassium, and folic acid they help lose weight and relieves constipation.
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Black currants are rich in Vitamin C, Vitamin B5, phytochemicals, iron, and potassium. They provide 180 mg of vitamin C per serving.
Most of the green leafy vegetables like spinach, watercress, turnip greens, mustard greens chard, and kale are excellent sources of Vitamin C. Although kale with 130 mg Vitamin C per serving is an excellent choice, all green leafy vegetables, provide essential nutrients required for health.
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Limes, lemons oranges, and grapefruit belonging to the citrus variety are powerhouses of vitamin C. An orange provides 70 mg and a small glass of orange juice provides 61-93 mg of vitamin C.
Orange, being the most popular Vitamin C food does not contain the highest amount though. A small glass of grapefruit contains 70 mg of vitamin C.
Papaya is one of the fruits, with an excellent source of vitamin C and Vitamin A. It provides 100% requirement of vitamin C per day with one serving.
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One of the healthiest and tastiest of berries, strawberry is an excellent source of Vitamin C. Providing 49 mg of Vitamin C and 27 calories per half-cup, strawberries are super foods with high fibre and rich antioxidant properties. They protect the heart from excess LDL cholesterol by reducing the oxidative stress.
This green tiny fruit high in flavonoids has an equal amount of potassium as in a banana. With 72 mg per fruit, kiwis have higher vitamin C content than oranges. Rich in antioxidants and enzymes they promote respiratory tract health, and protect against wheezing, coughing, and shortness of breath.
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The tiny red acerola cherry or Malpighia punicifolia provides sixty times the amount of vitamin C than an orange. It is highly recommended to consume the fruit in its raw or powdered form.
Packed with essential nutrients, bell peppers are a great source of Vitamin C, Vitamin B6, Carotene, thiamine, folic acid, and rich in antioxidant properties.
These brightly hued veggies reduce risk of heart attacksand strokes as they prevent the formation of blood clots. Perhaps due to their high Vitamin C content, they also help prevent cataracts.
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An exotic fruit from India, gooseberries rich in antioxidant properties is widely used in preparations of Ayurvedic medicines. They have various health and immune boosting properties. Being one of the richest sources of Vitamin C, they prevent cell regeneration and combat anti ageing.
Melons are a good source of Vitamin C and potassium, high in water content and low in calories. Watermelon, a great source of Vitamin C provides 112% of daily requirement per serving. With 67 mg Vitamin C, cantaloupes provide plenty of potassium and Vitamin K.
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The nutrient dense broccoli is low in calories and provides over 90 mg Vitamin C per serving. An excellent source of Vitamin A, K, B6, and E, Broccoli is rich in fibre, folic acid, magnesium, potassium, phosphorus with anticancer properties.
A great source of folic acid, beta carotene, potassium, manganese, folate Vitamin k, A and C, Brussel sprouts are rich in fibre and have several cancer fighting phytochemicals in the form of glucosinolates.They provide 50 mg vitamin C per serving.
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Packed with nutrition, cauliflower is not as nutrient-dense as many of the other vegetables in the cauliflower family. An excellent source of Vitamin C, K, BVitamins, phosphorus, potassium, and fibre, they stop enzymes from activating cancer-causing agents in the body.
Ripened tomatoes packed with nutrients are low in calories. They are a common Vitamin C food used in our daily life, providing 100 mg per 100 grams, which is 170% of our daily requirements.