Vitamin C is a water-soluble vitamin which is found in a large variety of fruits and vegetables. It is a well known powerful antioxidant and even plays an important role in maintaining skin health and our immunity.
Vitamin C is even vital for collagen synthesis, connective tissue, bone, muscles, teeth and blood vessels. Our human body cannot synthesise or store vitamin C, hence its necessary to consume it in sufficient amounts regularly.
If vitamin C is not consumed regularly then various vitamin c deficiency symptoms may occur, like bleeding gums, poor wound healing, weak immune system, anaemia and scurvy.
There are a variety of food sources enriched with vitamin C. Some of them are listed below.
Top 7 Sources Of Vitamin C
1.Plum:
Kakadu plum, a native of Australia and contains 100 times more vitamin C as compared to oranges. It has the highest known concentration of vitamin C, containing up to 5300 mg per 100mg.
It is even rich in potassium, Vitamin E and various antioxidants which is beneficial for our skin and immune system.
2. Guava
This pink-fleshed tropical fruit is a native of South America and single guava contains around 200mg of vitamin C which is nearly double that of orange and it is even rich in the antioxidant lycopene.
3. Oranges
Oranges are widely eaten around the world and make a significant portion of dietary vitamin C intake. It is one of the vitamin c foods which provides about 76mg of vitamin C which is vital for our immune system, connective tissue, heart and blood vessel health.
4. Acerola Cherries
It is believed that just one-half cup of these cherries provides ample vitamin C and extracts from these cherries even have cancer-fighting properties. Thus it should be present in our diet as it is highly beneficial for our skin and body.
5. Kiwis
It is one of the fruits rich in vitamin c and provides 71mg of vitamin c to our body and even helps in reducing oxidative stress, lowers cholesterol and boosts the immunity. It even plays a role in increasing blood circulation of our body.
6. Red And Yellow Bell Peppers
It is seen that one green chilli pepper contains 105 mg of vitamin C whereas a red chilli pepper provides 65mg of vitamin C. Chilli peppers contain capsaicin which reduces inflammation and redness.
These contain a huge amount of antioxidants which are important for maintaining heart health and plenty of vitamin c is present in them which helps in boosting collagen synthesis and preventing lung cancer.
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