Introduction:
Vitamin C is considered to be a water-soluble vitamin. It is known as L-ascorbic acid. It is essential for the biosynthesis of various molecules. The human body does not store vitamin C in the cells. This is why nutrition experts recommend daily consumption of vitamin C to replenish the cellular energy needed for metabolism.
What Is the Importance of Vitamin C?
Vitamin C is known to be the key vitamin for promoting the growth of body tissues. It is also needed for sustaining or maintaining body tissues including collagen fibers (fibers needed for the formation of healthy connective tissue, and joints, for promoting healthy wound healing).
Current nutrition research shows that consumption of vitamin C on a regular basis can not only improve upon the absorption of nonheme iron from plant-based foods (the form of iron present or obtained from the plant bases) but can also additionally be required for the production of the crucial enzymes, proteins, and certain neurotransmitters needed for the system.
According to the recommendation by the National Institutes of Health, while adult men should at least be consuming around 90 milligrams (0.0002ounce) daily of vitamin C, women should at least get around 75 milligrams (0.0002 ounces) of vitamin C every day. This dose of vitamin C is recommended at an even higher amount for women in the dynamic phases of pregnancy or lactation.
Which Foods Are Rich in Vitamin C?
The following foods are the rich sources of vitamin C:
1. Potatoes:
Potatoes are known for their rich potassium content and they are additionally high in vitamin C as well. They are good sources of metabolism-boosting niacin and magnesium. Consuming potatoes is considered to be very good as it supplies dietary fiber in the diet. Though many people usually tend to discard potato skins or jackets, it would be surprising to know that even the potato skin comprises fiber too. One can experiment with it, in versatile ways as baked potatoes with any veggie or cream toppings like broccoli, salsa, or even a dab of sour cream. The most common way to enjoy potatoes is by roasting, sauteing, or mashing them.
2. Pineapples:
A single cup of pineapple chunks would yield nearly 80 milligrams (0.0002 ounces) of vitamin C. Pineapples are excellent sources of potassium, magnesium, folate as well and dietary fiber. A single cup of pineapple chunks for breakfast would comprise or yield around 80 calories. One can easily serve raw pineapple slices as a snack or add them to desserts for a dash of vitamin C. Pineapple can also make an excellent addition to any fruit smoothies or tropical beverages.
3. Honeydew Melons:
A single cup of honeydew melon would yield around 30 milligrams (0.0001 ounces) of vitamin C. Apart from this, honeydew melon is high in potassium. It is also rich in B-complex vitamins as well as in vitamin K which is essential for bone and blood health metabolism. A single cup of melon balls would yield only a mere 60 calories. Hence one can either snack on this fruit or add the slices to fruit salads or for desserts.
4. Cauliflower:
Cauliflower is not only a global veggie delicacy but also, it can be consumed in various ways like cooking or roasting. Its crunchiness makes great flavors. One would be consuming approximately a whopping 51 milligrams (0.0001 ounces) of vitamin C per single cup of this vegetable. Cauliflower is particularly rich in dietary fiber, calcium, folate, vitamin K, and potassium. It can easily be a part of antioxidant-rich diets.
5. Tomato:
It would be surprising to know that a single raw tomato itself can yield almost 20 milligrams (0.0001 ounces) of vitamin C. An 8-ounce glass of tomato juice in fact comprises more than 120 (0.0003 ounces) milligrams of vitamin C which is higher than the daily requirement of vitamin C. Tomatoes are high in vitamin A as well as in cancer-fighting lycopene compounds (also considered to be cardioprotective antioxidants).
6. Cabbage:
A single cup of raw cabbage would yield around 30 milligrams (0.0001 ounces) of vitamin C. Cabbage is an essential source of antioxidant-loaded cruciferous vegetables and comprises several minerals, vitamin K, and healthy fiber. Though raw cabbage would add a bit of vitamin C as a salad topping or for vegetable dishes to the overall daily intake, consuming cooked cabbage is the best way to avail its vitamin C benefit to boost immunity. Contrary to the myth that cooking would reduce the overall vitamin content in any food, it is important to know that with the reduction in volume post-cooking, the concentration of vitamin C also increases as in the case of consuming cooked cabbage.
7. Brussel Sprouts
Raw brussels sprouts are not only rich in vitamin C but also contain a large amount of fiber and minerals. After one cooks one cup of the sprouts, it yields a load of vitamins, minerals, fiber, and antioxidants. Though many people use cooked forms of brussels sprouts only as a side dish, the best way to avail its benefits of antioxidants and vitamin C is to slice or shred the brussels simply grown over daily salads.
8. Kiwi:
A single small-sized kiwi fruit is enormously rich in vitamin C yielding more than 60 milligrams (0.0001 ounces) of vitamin C. Kiwifruit is also rich in potassium and fiber. The advantage of this fruit is that it can be included in low-calorie diets. This is because a single kiwi fruit consumption can yield only 40 calories and it is tasty as well. One can snack on this fruit on its own or one can consume it along with other antioxidant-rich fresh fruits or seeds and nuts. This can be added to fruit salad recipes.
9. Strawberries:
Strawberries are the sweetest and juiciest fruits known to mankind. A single cup of fresh strawberry slices yields around 98 milligrams (0.0002 ounces) of vitamin C. Strawberries comprise excellent fruit fiber and rich quantities of folate. It is additionally a good source of both potassium and magnesium which are helpful for metabolism. One can consume strawberries for a snack or add fruit slices into oatmeals, breakfast cereals, or even yogurt to prepare a wholesome breakfast.
10. Red and Green Bell Peppers:
One of the most satiating and vitamin-rich vegetables is the small to medium-sized green and red bell peppers. A single green bell pepper or capsicum contains around 95 milligrams (0.0002 ounces) of vitamin C which is more than the daily intake required. It also delivers up to 8 percent of the daily value of vitamins A, vitamin K, and approximately 15 percent of vitamin B6. It is also a low-calorie veggie that can be consumed fresh and raw. One can use it over salads in sliced or diced forms or can add cooked vegetables to a variety of veggie starters or side dishes.
Conclusion:
Consuming some of the common foods rich in vitamin C enlisted above is just one of the many ways to boost the daily dose of antioxidants and systemic immunity through diet. Vitamin C is specifically known to boost immunity, and bone metabolism, and maintain the strength of the teeth. Also, it is helpful in retaining oral immune health as well.
