Introduction
Vitamin C is present in various foods, including fruits and vegetables.
It serves as a potent antioxidant in the body and is crucial for collagen formation, neurotransmitter synthesis, immunological function, and other processes.
Including enough vitamin C in your diet can lower your chances of developing many common illnesses like heart disease.
Vitamin C is essential for forming collagen, connective tissue, bones, teeth, and tiny blood vessels.
Citrus and orange fruits are well-known for containing large amounts of vitamin C, making them rich sources of vitamin C.
One orange is supposed to provide the majority of the daily recommended intake for vitamin C.
However, there are several fruits and vegetables with vitamin C contents higher than even an entire orange and can be an ideal substitute for oranges.
Pineapple
Pineapple is an underestimated nutritional powerhouse because it is rich in vitamin C.
Pineapple is an excellent addition to the diet since it contains manganese, a mineral that is uncommon in natural foods.
Guavas
This tropical fruit with pink flesh is indigenous to Mexico and South America.
125 mg, or 138% of the DV (Daily Value), of vitamin C, can be found in one guava. The antioxidant lycopene is very abundant in it.
In six-week research, 45 young, healthy individuals discovered that consuming 400 grams of peeled guava daily, or about seven pieces, reduced their blood pressure and total cholesterol levels.
Mango
Mangoes naturally contain a lot of vitamin C and beta-carotene, which supports immunity. Mangoes that are green actually contain more vitamin C than those that are yellow or red.
Broccoli
In addition to being a fantastic vegetable for maintaining general health, broccoli is a terrific natural source of vitamin C, which aids in tissue regeneration and the maintenance of a strong immune system.
Numerous observational studies have suggested a potential link between consuming plenty of cruciferous vegetables, which are high in vitamin C, and a lower risk of cancer.
According to one study, obese people who consumed 30 grams of broccoli sprouts daily had lower levels of the inflammatory marker C-reactive protein.
Lemons
Half of the daily value (or 45 mg) of vitamin C is found in one full, fresh lemon.
Lemon juice’s capacity to stop other fruits and foods from turning brown is evidence that the vitamin C it contains also functions as an antioxidant.
When cutting fruits and vegetables, the polyphenol oxidase enzyme is exposed to oxygen. The food turns brown as a result of oxidation.
Lemon juice applied to exposed food surfaces creates a barrier that stops the browning process.
Lemon juice has also been demonstrated to improve blood pressure and diminish the effects of bread on blood sugar.
Yellow and red bell peppers
Antioxidants found in abundance in red and yellow bell peppers support the maintenance of ocular and cardiovascular health.
Additionally, they are rich in vitamin C, which raises collagen levels and may potentially help against lung cancer.
According to research involving over 300 women, those who consumed more vitamin C had a 33% reduced chance of developing cataracts than those who consumed the least.
Strawberries
Did you know that strawberries contain vitamin c more than an orange?
The antioxidant qualities of strawberries are well recognised, but they are also a good source of vitamin C.
A variety of powerful antioxidants, including vitamin C, manganese, flavonoids, folate, and other nutrients, are present in strawberries.
Studies show that eating strawberries frequently can help lower the risk of a number of health disorders due to its high level of nutrients and beneficial plant chemicals.
Papayas
Papaya contains 88 mg of vitamin C, or 98% of the daily value, in one cup (145 grammes).
Additionally, vitamin C improves memory and has strong anti-inflammatory effects on the brain.
The ideal way to eat papaya is fresh, whether it’s in a salad or juice form. If consumed raw, half of the papaya has much more vitamin C than a single orange.
Final thoughts
Among many other crucial functions, vitamin C is essential for the functioning of your immune system, connective tissue, heart, and blood vessels.
Your health might suffer if you don’t obtain enough of this vitamin.
Citrus fruits may be the best-known source of vitamin C, but a wide range of other fruits and vegetables also contain large levels of the vitamin, maybe even more than citrus fruits do.
You should be able to meet your needs by consuming some of the above-mentioned fruits every day.
As an add-on, make a habit of taking preventive health checkups as they can help you in getting a complete insight into your health. This will also help you with taking measures to promote your overall well-being.
