What is this mania about ingesting vitamin C rich foods? What is vitamin C and what benefits does it provide to our body?

Among the vitamins and minerals, vitamin C is perhaps the best well-known dietary supplement all over the world. Another name for vitamin C is ascorbic acid. Like vitamin B, it is one of the water-soluble vitamins; meaning, when it is taken in huge amounts, there is less worries of abnormal accumulation since it is readily excreted from the body. Humans cannot make vitamin C by its own cells. Therefore, vitamin C is taken from the diet. What makes vitamin C special is the fact that it can protect the cells from damage due to free radicals that results from oxidative stress of the cells. If the human body is protected from the free radicals, the chances of developing cancer are reduced. Vitamin C is also popular for it helps in the absorption of iron and making the iron high in bio-availability. When you have the common colds and other types of infection and inflammation, the more that you take in vitamin C, the faster the healing process will be. If you have wounds or have undergone surgery, if you take high amounts of vitamin C, wound healing is hastened. Below are the top 8 sources of vitamin C. Taking the maximum amount of 2000 milligrams of vitamin C every day is excellent for the body’s needs.

1. Guava

   Guava may be popular in Asian countries and equatorial America, but it is slowly becoming popular all over the world because of its high vitamin C content as compared to oranges. Guava has 4 to 10 times more vitamin C than an orange or a lemon. 100 grams of guava has 152 mg vitamin C, enough daily requirements for a lactating female. The high vitamin C part of this fruit is found in the outer peel, while the lowest is the core. It is therefore recommended not to peel the guava when eating, like most people used to practice.

2. Red and Green Sweet Pepper

   Unlike its cousins, red and green sweet peppers have small quantities of capsaicin, which makes it not “hot”. But sweet peppers are hot in terms of its vitamin C content. Eating a cup of either red or green sweet pepper can already provide you with 291.3 percent of vitamin C daily requirement. Additionally, it can also give 104.9 percent of the Vitamin A daily value. Sweet peppers have an impressive list of phytonutrients that can assist in the antioxidant system of the body. While sweet peppers com in variety of colors, green, yellow, purple, brown, black and red, the vitamin C content of this vegetable is optimum when it is approaching ripeness.

3. Kiwi

   Kiwi is widespread in New Zealand. In the US, California is common during the months of November through May. Compared to orange, it has large quantity of vitamin C. A 76 gram kiwifruit can already provide 99 percent of the daily requirement of vitamin C. Kiwi, which is native to China, has brown hairy skin and oval in shape. As you open the fruit, you will discover a semi-translucent green flesh with small black seeds. Combine the texture of bananas and strawberries, and that should be how kiwis feel inside your mouth. But it is not just vitamin C that is fascinating about kiwi; it is also its ability to protect the human DNA through the fruit’s phytonutrients.

4. Orange

   Perhaps, when talking about fruits and vitamin C, orange is the fruit that will always come to mind by majority of the people. A piece of 131 grams of orange can provide 116.2 percent of the daily value. In the US, part of their healthy breakfast will always consist of a glass of orange juice. But orange is not just about vitamin C, this round citrus fruit is also a very good source of dietary fiber that can help in reducing high cholesterol levels. Additionally, it is known to prevent kidney stones, prevent stomach ulcer formations, protect against rheumatoid arthritis and protect the health of the lungs through its beta-cryptoxanthin.

5. Grapefruit

   Grapefruits, or Citrus paradisi, are also an excellent source of vitamin C. Half of a normally sized grapefruit, or 123 grams, can already provide 78.1 percent of the required daily allowance of vitamin C. Grapefruit is juicy, tart and tangy and is available whole year round. Apart from the vitamin C, grapefruit is obviously rich in lycopene, a phytonutrient, because of its red and rich pink color. Several studies showed that drinking pink grapefruit regularly will reduce the risk of developing prostate cancer in men. Grapefruit is a rich source of antioxidant, has the power to reduce cholesterol and can help in the repair of DNA that is damaged through its concentrated flavonoid called naringenin.

6. Strawberries

   The vitamin C content and the luscious red color of strawberries make it an excellent antioxidant. A cup of strawberries, or 144 grams, can provide 136.1 percent of the RDA. There are more 600 kinds of strawberries of various sizes, flavor and texture. But all looks almost the same, with red surface speckled with its black seeds and small green leaves on the top. Strawberries have numerous types of phytonutrients that can provide optimum health benefits.

7. Brussels Sprouts

   Brussels sprouts are best eaten steamed, after slicing them into quarters and allowing them to sit for 5 minutes. To make it more flavorful, Brussels sprouts may be added with mustard dressing and with each bite comes the vitamin K and Vitamin C power of this cruciferous vegetable that looks like miniature cabbages. 156 grams of Brussels sprouts, or a cup of it, can provide 161.2 percent of the daily value of vitamin C, and an enormous amount of vitamin K at 273.5 percent of RDA. Several studies have shown that Brussels sprouts are effective in the body’s detoxification system. It is also an excellent antioxidant and an anti-inflammatory source.

8. Cantaloupe

   This fruit that belongs to the same family as squash, pumpkin, gourd and cucumber is rich in two important vitamins, vitamin A and C. Just a cup of flavorful cantaloupe, or 160 grams, can give 103.2 percent of the RDA of vitamin A, and 112.5 percent of the RDA of vitamin C. As a fruit rich in vitamin C, cantaloupe, or muskmelon, functions as an excellent antioxidant. Beta-carotene and vitamin C found in this fruit works together to prevent the damage of the cell caused by the nasty free radicals. Moreover Cucumis melo is also a good source of vitamin B6, B3, folate, dietary fiber and potassium.

Sources
thedailygreen.com
nadec.com.sa
whfoods.org