Vitamin C, otherwise known as ascorbic acid, is an organic compound with essential qualities for healthy growth of teeth and bones. It also aids metabolism, development, and enzymatic functions.
Vitamin C is effective in the formation of collagen, absorption of iron, Immune system build up, and fast healing of wounds.
As an antioxidant, it protects the body system from free radicals; which are harmful molecules accumulated in the body as a result of the consumption of unhealthy food. When these free radicals becomes excessive in the body, they can lead to damaging health conditions such as cancer, and heart disease.
Due to the intrinsic nature of Vitamin C, It cannot be stored up in excess quantities in the body system. Only the specific daily value of about 2,000 milligrams is used by the body while the rest are flushed out via urine. This is mainly to avoid stomach upset and resultant diarrhea.
Deficiency of Vitamin C becomes visible when the individual starts showing signs of malnutrition. Other times, it can lead to scurvy; a disease caused by insufficient intake of Vitamin C, easily identified by the formation of livid spots on the skin, spungy gums, loosening of teeth, and bleeding into the skin from almost all mucous membranes.
Benefits of Vit C:
Vitmin C is believed to be beneficial in:
1. Relieving Stress: As an ideal maker for overall healthy living. The deficiency of Vitamin C can be easily identified in many stress-related diseases.
2. Reducing Cold: Vitamin C is not a cure for the common cold, however, it aids the reduction of serious complications like lung infection.
3. Preventing Stroke: Consuming the required quantity of Vitamin C daily increases the blood levels of individuals than those who do not.
4. Reducing Aging Signs: The antioxidant properties of Vitamin C is very beneficial in reducing aging signs. The possibility of having wrinkles becomes slim.
5. Eye Health: Having enough Vitamin C in the body improves eye health and reduces the progression of cataracts.
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List of the Top 20 Vitamin C Rich Fruits
- Orange
- Strawberries
- Papaya
- Persimmons
- Broccoli
- Brussels Sprouts
- Lemon
- Lychees
- Kiwis
- Kale
- Mustard Spinach
- Parsley
- Thyme
- Black Currants
- Yellow Pepper
- Chilli Pepper
- Rose Hips
- Acerola Cherries
- Guava
- Kakadu Plum
1. Oranges: A medium-sized orange contains 70mg of Vitamin C, which is 78% of the daily value. Oranges are very important sources of dietary fiber, same as other citrus fruits like;
i. Grape, one grape fruit provides 44mg of Vitamin C, which is 73% of the daily value.
ii. Mandarin, a single mandarin contains 24mg of Vitamin C, which is 39% of the daily value.
ii. Lime, a single lime juice provides 13mg of Vitamin C, which is 22% of the daily value.
2. Strawberries: 152 grams of strawberries contains 89mg of Vitamin C, which is 99% of the daily value. Strawberry has various powerful mix of Vitamin C, manganese, folate, flavornoids, and some other helpful antioxidant properties.
They reduce the effectiveness of cancer, dementia, diabetes, and vascular diseases.
3. Papayas: 145 grams of papaya contains 87mg of Vitamin C, which is 97% of daily value. The Vitamin C in papaya helps in memory retentiveness, and also fights against brain inflammation.
4. Persimmons: These are orange-coloured fruits with the shape of tomato. It has varying types like that of the American and Japanese persimmons.
A single American persimmon provides 16.5mg of Vitamin C, which is 18% of the daily value.
5. Broccoli: This is a cruciferous vegetable. Half cup of cooked broccoli contains 51mg of Vitamin C, which is 57% in the daily value.
6. Brussels Sprouts: Half cup of cooked Brussels sprouts contains 49mg of Vitamin C, which is 54% of daily value.
Brussels are also very rich in fibre, folate, manganese, potassium, and Vitamin k & A.
7. Lemons: A single raw lemon, peels inclusive, has 83mg of Vitamin C, which is 92% of the daily value.
Exposed food surface which usually turn brownish, can be prevented by applying lemon on them. This prevents this browning from occurring.
8. Lychees: A single lychee contains 7mg of Vitamin C, which is 75% of daily value. Whereas, a single serving contains 151% of daily value.
Lychees are known to contain Omega-3, and Omega-6 fatty acids, beneficial to brain health, heart, and blood vessels.
9. Kiwis: A medium kiwi contains 7Img of Vitamin C, which is 79% of the daily value. The Vitamin C in kiwi fruits aids in preventing oxidative stress, loners cholesterol, and equally boosts immunity.
10. Kale: A single cup of diced raw kale contains 80mg of Vitamin C, which is 89% of daily value.
11. Mustard Spinach: One cup of raw diced spinach contains 195mg of Vitamin C, which is 47% of daily value.
12. Parsley: 8 grams of parsley provides 10mg of Vitamin C, which is 11% of daily value.
It is a major source of plant-based iron (heme iron), which aids in reducing iron-deficiency anaemia.
13. Thyme: 28 grams of fresh thyme contains 35mg of Vitamin C, which is 50% of daily value.
Thyme can be used in sore throat treatment, and also for respiratory conditions. It is effective for immune boost, antibody formation, destruction of bacteria, viruses, and cell infections.
14. Black Currants: 56 grams of black currant contains 101mg of Vitamin C, which is 112% of daily value. It is rich in anthacyanin flavornoids; reduces damages associated with neurodegenerative diseases and cancer.
15. Yellow Pepper: Half cup of yellow pepper, that is 75 grams contains 137mg of Vitamin C, which is 152% of daily value.
16. Chilli Pepper: A single chilli provides 109mg of Vitamin C, which is 121% of daily value whereas a single red chilli would contain 65mg, which is 72% of daily value.
Chilli is rich in Capsaicin compound which gives it the hot taste. It is effective in pain and inflammation relief.
17. Rose Hips: Six rose hips contains approximately 119mg of Vitamin C, which is 132% of daily value.
18. Acerola Cherries: A single cup of red acerola contains 822mg of Vitamin C, which is 913% of daily value.
19. Guava: A single guava contains 126mg of Vitamin C, which is 140% of daily value. Guava is highly rich in lycopene antioxidant.
20. Kakadu Plum: This contains the highest known concentration of Vitamin C with 481mg, which is 530% of daily value.
Vitamin C daily requirement is not limited to any age bracket. Hence, it is essential for both young and old to consume Vitamin C in an adequate quantity in order to stay healthy, and also to reduce the risk of diseases.