What most people ignore in a hectic life is their health. Negligence towards health can make the body home to diseases. Therefore, it is very important to focus on a balanced diet and this will be possible only if you include essential nutrients in your diet. One such essential nutrient is vitamin-C, the deficiency of which can affect the body in many serious ways. This is the reason why in this article of Myhealthonly, we are going to give information related to foods rich in Vitamin C. In this article, you will be told in detail about the benefits of Vitamin C and where Vitamin C is found. Along with this, information will also be shared about which disease is caused by the deficiency of vitamin C.
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Foods High In Vitamin C
Talking about foods rich in vitamin C, rosehip also comes on this list. It is also called rose fruit. It is rich in Vitamin C. This is the reason why rosehip powder containing Vitamin C is available in the market as a supplement. It also contains minerals like potassium and phosphorus. It is also rich in antioxidant (removing free radicals) and anti-inflammatory (reducing inflammation) properties. Due to its anti-inflammatory properties, it can be helpful in providing relief to the problem of arthritis.
Quantity: About 426 mg of vitamin C is found in 100 grams of hip daily.
- Chili Pepper
Chili pepper can be considered a good source of vitamin C. According to research related to this, a lot of vitamin C is found in it. Apart from this, along with vitamin B, and vitamin-A, essential nutrients like iron and calcium are also found in it. At the same time, research shows that it can be beneficial in pain, arthritis, and inflammation. Apart from this, its consumption in the right amount can work to boost the immune system and can also give beneficial results in diabetes and obesity.
Quantity: 40 milligrams of vitamin C is found in about 100 grams of chili peppers.
The benefits of guava are many. Along with vitamin C, it is also a source of many special minerals. According to research related to this, it can work as an effective antioxidant against liver diseases. At the same time, the vitamins present in it can help boost immunity. Apart from this, it can also prove beneficial in problems like scurvy (a problem caused by vitamin-C deficiency) and thyroid.
Quantity: About 228.3 milligrams of vitamin C is found in 100 grams of guava.
- Sweet Yellow Pepper
Yellow capsicum can be consumed as a source of vitamin C. These capsicums are cholesterol-free as well as low in sodium and calories. Not only this, along with vitamin C, a good amount of vitamin-A is also found in it. At the same time, its consumption can prove beneficial in arthritis, diabetes, and heart diseases.
Quantity: About 183.5 milligrams of vitamin C is found in 100 grams of yellow capsicum.
Black currant can also be placed in the category of foods rich in vitamin C. In addition to being a source of vitamin C, it has many special medicinal properties, such as anti-viral, antioxidant (removing free radicals), and antibacterial (destroying bacteria). At the same time, its use can work to provide relief for eye diseases.
Quantity: 12.6 mg of vitamin C is found in 100 grams of black currant.
Thyme can also be used as a source of vitamin C. Along with vitamin C, vitamin A and vitamin B6 are found in abundance in it. In addition, essential nutrients like calcium, iron, fiber, and magnesium are also found in it. Vitamin-A present in it can strengthen the immune system, while vitamin B6 can promote the production of red blood cells in the body.
Quantity: About 160.1 mg of vitamin C is found in 100 grams of carom seeds.
Parsley can also be counted among vitamin-C-rich foods. Apart from being a source of Vitamin C, it is also rich in Vitamin K and Vitamin A. In addition, essential nutrients like potassium, calcium, and magnesium are also found in it. In addition, it can also act as an effective antioxidant (fighting free radicals).
Quantity: 133 mg of vitamin C is found in 100 grams of parsley.
Kiwi, a source of vitamin C, contains a variety of nutrients, which can keep the body away from diseases. According to research published on the website of NCBI (National Center for Biotechnology Information), vitamin C is found in abundance in it. It also has antioxidant (preventing free radicals), anti-inflammatory (reducing inflammation), anti-hypertensive (blood pressure control), and antithrombotic (preventing blood clotting) effects.
Quantity: 93.2 mg of vitamin C is found in 100 grams of kiwi.
Broccoli can also be considered the best source of vitamin C. Along with vitamin C, essential nutrients like vitamin K, vitamin E, iron, and zinc are also found in it. In addition, it also has antioxidant capacity. It can be made a part of daily diet to be a source of Vitamin-C and to keep oneself healthy.
Quantity: 91.8 mg of vitamin C is found in its 100 grams.
Lemon is considered the best source of vitamin C. Consumption of its juice can be beneficial in scurvy (a problem caused by deficiency of vitamin C) by supplying vitamin C to the body. Apart from this, the use of lemon can be beneficial for high blood pressure and the common cold. At the same time, its extract can exhibit antioxidant, anti-inflammatory, anti-bacterial, and anti-viral effects.
Quantity: About 41.4 mg of vitamin C is found in its 100 grams.
If one is looking for some delicious fruit as a source of Vitamin C, one can opt for litchi. Apart from supplying Vitamin-C to the body, its consumption can display many other benefits. It contains antioxidants, vitamins, and fiber, It also has anti-bacterial, anti-fungal, anti-diabetic and blood pressure lowering effects, It can be consumed to keep the body healthy.
Quantity: About 71.5 mg of vitamin C is found in it.
Kale, which looks like spinach, is also considered the best source of vitamin C, Kale contains high levels of antioxidants. Also, it is rich in Vitamin C. According to research, kale can be helpful in the treatment of cardiovascular diseases. At the same time, according to a study, postprandial (after a meal) consumption of kale can control blood sugar levels.
Quantity: 93.4 mg of vitamin C is found in 100 grams of kale.
The benefits of papaya as a source of vitamin C are many. Papaya is rich in nutrients like folate, magnesium, potassium, and fiber, including vitamins A, C, E, and B complex. At the same time, it contains antimicrobial (destroys bacteria), antiparasitic (kills parasites), antitumor (inhibits tumor growth), anti-inflammatory (reduces inflammation), and antioxidant (protects against free radicals). Similar properties are also found.
Quantity: 60.9 mg of vitamin C is found in 100 grams of papaya.
Strawberries are also considered the best source of vitamin C. Consumption of strawberries can help in the growth and repair of tissues along with strengthening immunity. The potassium present in it can regulate blood circulation. It can also help in keeping bones strong. Apart from this, strawberries rich in fiber can also help in balancing the digestive system.
Quantity: 58.8 mg of vitamin C is found in 100 grams of strawberries.
The benefits of delicious oranges are also many. It is also considered to be the best source of Vitamin C. Vitamin A present in it can help strengthen the body’s immune system. Also, the potassium present in it helps in controlling blood pressure. In addition, magnesium may be helpful in strengthening muscles and the heart.
Quantity: 53.2 mg of vitamin C is found in 100 grams of orange.
Pineapple is delicious as well as beneficial. It can be consumed as a source of Vitamin C. It can work for the growth and repair of tissues in the body. At the same time, the manganese present in it can be helpful in controlling the brain. Pineapple is also rich in fiber, which can keep the digestive system healthy.
Quantity: 47.8 mg of vitamin C is found in 100 grams of pineapple.
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Scroll to read about the physical problems caused by Vitamin-C deficiency.
Physical problems caused by lack of vitamin C in the body
Vitamin-C deficiency can increase the risk of many physical problems. We are giving this information in detail below.
- Scurvy: The deficiency of Vitamin C in the body is called scurvy. In this disease, all those body functions get disrupted, which makes the right amount of Vitamin-C in the body. In this, a person can face anemia (lack of blood), weakness, gum problems, and skin problems.
- Skin-related problems: The deficiency of vitamin C in the body can also increase the risk of skin diseases. Such as-atopic dermatitis (redness and burning on the skin with itching) and porphyria cutanea tarda (PCT – a type of blood disorder that affects the skin). To get rid of this, it is very important to consume a source of vitamin C.
- Weak immunity: Due to deficiency of vitamin C, the immunity of the body can be weak. Because of this, any disease can attack the body rapidly. Therefore, it is very important to have a diet rich in Vitamin C.
- Pregnancy-related complications: It is considered essential to consume vitamin C foods during pregnancy. According to research published on the NCBI website, vitamin C deficiency during pregnancy can increase the risk of premature birth and miscarriage.
- Heart disease: According to research, the lack of vitamin C in the body increases the risk of heart problems.
- Allergies: The deficiency of vitamin C can also cause allergic problems.
- Hair-related problems: Vitamin C Rich Diet can play an important role in removing hair-related problems. Actually, vitamin C works to increase the absorption of iron in the body. In such a situation, vitamin-C deficiency can also cause hair problems due to iron deficiency. For now, further research is needed on this topic.
- Weight gain: Research published on the NCBI website shows an inverse relationship between vitamin C and body mass. If there is a deficiency of vitamin C in the body, then body weight can increase. For now, further research is needed on this topic.
- Anemia: The deficiency of iron in the body causes anemia. At the same time, vitamin C can help in the absorption of iron in the body. In this situation, vitamin-C deficiency can work to increase the risk of anemia. Therefore, it is necessary to consume vitamin C foods to meet the lack of blood.
After reading this article, you must have got information related to the sources of vitamin C and in which vitamin C is found. Along with this, you must have also come to know which disease is caused by the deficiency of vitamin C. In such a situation, now you can include foods rich in vitamin C in your daily diet. At the same time, if someone is suffering from vitamin-C deficiency, then he can also take vitamin-C supplements on medical consultation along with the foods mentioned in the article. We hope that this article was helpful to you. Below we are answering the questions asked by the readers
Frequently Asked Questions:
Citrus juicy fruits are considered the best source of vitamin C. For example – Amla, Orange, Lemon, Kiwi, etc.
The deficiency of vitamin C causes scurvy. We have told about this disease in detail above. To avoid this, it is necessary to consume a diet rich in vitamin C.