Any machine works in a right condition when you give required amount of input or fuel to it. If the quantity of the fuel is not upto the mark, the device shows improper functioning. This whole thing applies to the human body too. The human body is the most complex machine in the world. You should give the correct quantity of the input of proteins, vitamins, minerals, water, carbohydrates, fats, etc. for its smooth functioning. When there is a change in the quantity either less or more, the human body works irregularly. “Take care of your body. It’s the only place where you have to live in”. So, it is important that you give the necessary inputs to the body. Vitamin C foods are among those essential nutrients for the body.
[Also Read: Best foods for Infants]
Kick out the Vitamin C Deficiency with the Best Vitamin C Foods
A healthy human requires all kinds of vitamins. Vitamin C is one of them. Ascorbic acid is the another name of vitamin C. The human body do not generate vitamin C by itself. So, you should supply the vitamin C with your regular diet. Before going to know the vitamin c foods, let us know the symptoms of the deficiency of the ascorbic acid in the body.
[Must read: Proven remedies for burning feet]
What happens with vitamin C deficiency?
Vitamin C helps to make a substance called collagen. This collagen is necessary to repair or protect the vital tissues in the body like cartilage, skin, bones, teeth, walls of the blood vessels, ligaments, and tendons. When there is a deficiency of vitamin c in the body, different types of health disorders arise. The list of some of them, are below.
Splitting of hair and nails
Hair is a non-essential tissue. The vitamins are first supplied to the vital organs of the body and then the hair gets the remaining vitamin C. So, if there is a quantity less than the benchmark hair will not get the supply of vitamin C. This results in the abnormal growth of the hair and nails. The vitamin c foods can cure the splits of hair and nails when there is an intake of them regularly.
[Also Read: Home remedies for Acidity]
Vitamin C deficiency creates a fatigue situation where you get tired immediately and have less energy. Fatigue may be the symptom of different illness. Unless you combine the fatigue status and other symptoms you cannot diagnose the correct disease.
Excessive or unexpected bruises
Bruises occur when you get an injury. The skin gets hurt when there is an injury and leakage of red blood cells take place leading to a swelling. The size of the bruise depends on the type of damage. When there is a vitamin c deficiency, even for a small injury excess bruises occur. Lack of vitamin C also causes unexpected bruises without any harm.
[Must Read: Benefits of eating Apples]
Slow pace of wound healing
When your wounds are healing at a slow rate, then you should take the foods of vitamin C. Since the ascorbic acid vitamin is necessary for the collagen formation. The collagen is responsible for the production of new tissue. As there is a deficiency, wounds are not healed quickly.
Bleeding of gums
In the case of bleeding gums, collagen comes into the picture. As already stated, vitamin C is responsible for the collagen. The tissues in the oral cavity also require collagen for their re-formation when damaged. So, the ascorbic acid deficiency leads to the deprotection of the oral tissues (gums). This causes bleeding, swelling and inflammation of the gums.
[Also Read: Zero calorie foods]
Scurvy is a disease that occurs due to the lack of vitamin C in the diet. The symptoms begin with loss of appetite, irritation, swelling of long bones, a dilemma of paralysis, fast breath, poor weight gain. To cure this disease, add all the vitamin C foods in your regular diet.
Vitamin C in the body is responsible for absorbing iron into the red blood cells of hemoglobin. When there is a lack of the vitamin, the rate of iron absorption decreases leading to anemia. So, the intake of the vitamin C foods is essential.
Collagen formed with the help of vitamin C protects the walls of blood vessels. When there is a deficit of vitamin C, the blood vessels lose the protection and starts bleeding. This may lead to a bigger issue further if not treated. So, it is better to take the vitamin C foods to prevent the heart problems.
So, to prevent the occurrence of the above diseases, one should take the ascorbic acid for sure. Now, let us see from where you can get the vitamin C.
[Must Read: Top 10 superfoods]
What are the best vitamin C foods?
A number of foods rich in vitamin C are available. Just include them in your regular diet and defeat the diseases. Here is the list of the rich sources of vitamin C.
Fruits that have Vitamin C
- Citrus fruits like oranges, lemons, Grapefruit. etc.
- Kiwi fruit.
- Acerola cherry.
- Indian amla fruit.
The guava fruit is one of the excellent sources of vitamin C. One guava contains 250 mg of vitamin C. It provides twice the quantity of the ascorbic acid required for your body per day. This fruit adds not only the vitamin but also fibers, potassium, manganese, folic acid which are good for your health. So, you can add this fruit to your regular diet.
The citrus fruits are widely known vitamin C foods. Oranges, lemons, grapes, etc. are some of the citrus fruits. One medium orange fruit provides 70 mg of ascorbic acid, and one small glass of orange juice contains 93mg. Nearly 70 mg of the vitamin C is present in one small glass of grapefruit juice. Though the oranges are famous in the citrus family, they have a minimum quantity of the ascorbic acid.
[Also Read: Best diet for obesity]
The Kiwi fruit wins over the orange in providing vitamin C to your body. This beautiful fruit from New Zealand contains flavonoids and potassium too. People with a habit of eating this Kiwi fruit from childhood has stronger respiratory tract than who does not.
The tastiest fruit, strawberry is one of the best vitamin C foods. It is not only rich in vitamin C and also high in fibers, antioxidants that are necessary to reduce the oxidative stress. It also protects the heart from excess cholesterol. One cup of strawberries provides 89.4 mg of vitamin C.
Papaya & Pineapple
One more fruit source of vitamin C is papaya. One cup of the papaya pieces contains 86.5 mg of the ascorbic acid. It fulfills 100% of the requirement of the vitamin. Papaya is also rich in the vitamin A.
Pineapple is also a source of vitamin C and contains 78.9 mg of the vitamin.
Mango is one of the fruits of vitamin C. It is not that high in the ascorbic acid as it contains only 45.7 mg. You can add this fruit to your salad but not regularly.
The acerola cherry fruit is a large pack of the vitamin C. It provides 13 times more vitamin than the orange. One cup of this cherry intake provides 1,644 mg of the ascorbic acid. The cherry supplies 75 mg and 90 mg more than the daily requirement for women and men respectively. Overdosage of vitamin C also leads to some disorders like developing stones in kidneys, diarrhea, nausea, cramps, etc. It is important for the adults not to consume more than 2,000 mg/day of vitamin which is a caution from the Office of Dietary Supplements.
Blackcurrant is one of the best vitamin C food. It provides 180 to 203 mg of the vitamin in one serve. The blackcurrant also has a high concentration of antioxidants, polyphenolic substances, gamma-linolenic acid(GLA), anthocyanins.
All the types of melons are one of the vitamin C foods. One serve of the cantaloupe provides nearly 67 mg of the ascorbic acid to the body. Melons are not only high in vitamin C but also a water fruit which can reduce the heat in the body. People with dietary plan include melon fruits to reduce weight. One cup of the watermelon pieces serves you 112% of the daily need of vitamin C.
The Amla is an Indian fruit which is very famous for the Ayurvedic medicines from the ancient times. People use this fruit in both fresh and dried forms for treating many health issues. So, we can understand that the amla fruit is a very rich source of vitamin C, for which people of India give it the utmost importance in Ayurvedic treatment.
[Also Read: Know how to lose weight faster]
Vegetables with high vitamin C
The dark green leafy vegetables like spinach, kale, mustard greens, turnip greens, watercress, chard and all the other greens are the vitamin c rich vegetables. They are not only the ascorbic acid sources but also good for a fit and healthy body. Among all these greens, kale is the best choice. One serve of kale provides 130 mg of vitamin C which completes the Vitamin C requirement per day.
The foods that most of the people regret to eat are sprouts, as they do not taste good. But this tasteless food is one of the top sources of vitamin C. One cup of brussels sprouts is a pack of 50 mg of ascorbic acid. These are also rich in vitamin K, vitamin K, potassium, manganese, and fibers.
Broccoli & Cauliflower
Broccoli in its fresh or cooked form provides vitamin C to the body. The consumption of the broccoli helps in looking younger, fights the skin damage when you go out in the sun. One cup of broccoli is 81 mg of vitamin C. You can add this to your regular diet and get the super good health.
Cauliflower is also a source of vitamin C which can provide 47 mg of the vitamin with one serve.
[Must read: Exercises for Knee pain]
One more food with vitamin C is the bright red tomato. One cup of 100g of tomato provides 100 mg of the ascorbic acid vitamin which is 150& of the daily requirement of the vitamin.
Foods rich in ascorbic acid also include peppers. These colorful vegetables are good for cardioprotective health benefits, prevent cataracts and blood cot formation, heart attacks, heart strokes. Half a cup of the red pepper provides 140 mg of the c vitamin. Among all the colors of peppers, yellow is the highest and red comes in the second place.
Peas & Parsley
Peas are the little packs of nutrients. They provide a good amount of vitamin C when you include them in your diet. They are helpful in weight management, stomach cancer prevention, anti-aging, healthy immune system, high energy, blood sugar regulation, etc. So you can add this to your veg salad too.
The fresh herb of parsley is one of the sources of vit C. 130 mg of the vitamin is present in one cup of the fresh leaves of parsley. Some more herbs that are the foods with high vitamin C are thyme, basil, chives, etc.
With the above list of vitamin C foods, you can cure the diseases that occur with the vitamin deficiency. So, always keep remembering that “Those who have no time for healthily eating will sooner or later have to find time for illness.”