Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.
Vitamin C is also known as Ascorbic acid. The human body cannot produce or store vitamin C. Therefore, it’s essential to consume rich sources of Vitamin C, regularly, insufficient amounts.
Vitamin C Benefits
- Potent antioxidant, as well as having positive effects on skin health and immune function.
- It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .
- Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.
- Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease
- Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.
- Supplements or adding Vit C may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.
- Reduces blood uric acid levels and lower risk of gout.
- Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency
- Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.
- Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.
Recommended Dietary Allowances of Vitamin C
Daily value (DV) for vitamin C is 90 mg.
Deficiency symptoms
- Bleeding gums
- Frequent bruising and infections,
- Poor wound healing
- Anemia
- Scurvy.
Side effects of Vitamin C
- Ingesting more than 2,000 mg of vitamin C per day may lead to gastrointestinal upset, including symptoms like diarrhea and nausea.
However, it is not only citrus fruits that contain vitamin C, and many different Vitamin C rich foods can be included in your diet: Here are some great Vitamin C sources:
Vitamin C vegetables
Red and Green Chili Peppers
One red chili pepper contains 64.7 milligrams (mg) of vitamin C, or slightly more than 100 percent of the DV.
Bell Peppers
1-cup portion of chopped red bell peppers has 190 mg of vitamin C, or 211 percent of the DV.
Parsley and Thyme
One teaspoon of thyme, for example, has 1.3 mg of vitamin C, or 1.4 percent of the DV.
Dark Green Leafy Vegetables
This includes garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli.
Potatoes
1 medium-sized potato contains 42 mg of vitamin C, or 70 percent of the DV.
Vitamin C fruits
Kiwi
One kiwi has 72 mg of vitamin C, 80 percent of the DV.
Guava
One guava fruit has 125 mg of vitamin C, or 139 percent of the DV.
Blackberries
One cup of blackberries has 30 mg of vitamin C, or 33 percent of the DV.
Papaya
One large papaya has 475 mg of vitamin C, which is 527 percent of the DV.
Lemons and Limes
One lime has 19 mg of vitamin C, or 21 percent of the DV.
Strawberries
One cup of sliced strawberries has 97 mg of vitamin C, or 107 percent of the DV.
Oranges
One orange has 112 mg of vitamin C, or 124 percent of the DV.
