Introduction

Vitamin C, also known as ascorbic acid, is very important for your body functions. It helps in the growth and repair of body tissues.
It is also involved in various body functions like collagen synthesis, iron absorption, wound healing, and immune health. Moreover, it maintains the strength of bones and cartilage.
We cannot underestimate its importance for optimal health. Therefore, Nutrix Health Care will guide you about the top 10 foods high in Vitamin C that you should add to your diet to enhance its levels naturally.

Importance of Vitamin C

Vitamin C is an essential nutrient for our health. It is a powerful antioxidant that protects cells from harmful substances called free radicals which can cause chronic diseases like cancer. In this way, it helps to counter oxidative stress in the body and prevent any damage to cells.
This nutrient enhances iron absorption to reduce the risk of anemia. It also helps to boost the immune system so that your body is capable of fighting off infections and various diseases.
Perhaps the most important role it plays in the body is in collagen synthesis. Vitamin C aids the formation of collagen - an essential protein that maintains the strength of our ligaments, and tendons, resilience of skin and the proper functioning of blood vessels. It is also necessary to keep healthy and long hair.
By enhancing collagen production, it increases the elasticity of skin and gives you a youthful glow. It also counters premature aging signs like fine lines and wrinkles.

Symptoms of Vitamin C Deficiency

The deficiency of this vitamin can lead to serious health issues like scurvy. People suffering from scurvy will have weakness, bleeding gums, loosened teeth, and anemia.
Other deficiency symptoms include discomfort in muscles and joints, fatigue, easy bruising, and poor wound healing. Low levels of this vitamin can also cause dry, rough and flaky skin.
Now that we know the many benefits of Vitamin C and its significance for our bodies, let us move on to foods you should add to your diet to prevent these complications.

10 Vitamin C- Rich Foods

1. Bell Peppers

Bell peppers are a rich source of Vitamin C. You can consume them in different forms like in salads or gravy. A single bell pepper can provide up to 169% of the recommended daily intake.

2. Broccoli

Broccoli is not only rich in vitamin but also protein, potassium, magnesium, and calcium. It provides up to 89.2 mg of Vitamin C.

3. Kiwi

Kiwis are packed with the goodness of this essential nutrient. A single serving of this fruit - 2 kiwis - can easily provide you with 137 mg of vitamin.
Moreover, they have fibre and other antioxidants to boost your health.

4. Strawberries

Strawberry is the favorite fruit of many. People eat it raw and sometimes in the form of desserts. Did you know that this delicious treat is a great source of Vitamin C? It can give you 59mg of vitamin per 100g!

5. Mango

Mango is a summer treat that we all wait for dearly. It is not only delicious but also an amazing source of Vitamin C, with one whole mango providing up to 70% of the daily recommended intake.
It is also a good source of Vitamins A and E.

6. Oranges

The old classic orange never disappoints! It is the most popular source of Vitamin C with one medium-sized orange delivering 83mg!
Moreover, oranges are also packed with other nutrients like calcium, fibre, Vitamin B1, and potassium.

7. Papayas

Papaya is high in nutrients like Vitamin C, fibre, and Vitamin A. It also offers anti-inflammatory properties and improves heart health.
It can offer 61mg per 100g of the daily recommended vitamin intake. This tropical fruit offers a variety of antioxidants, vitamins, and minerals to maintain overall health.

8. Brussels Sprouts

Brussels sprouts provide about 75 mg of Vitamin C per cup when cooked. They also contain high levels of vitamin K, fibre, and antioxidants.

9. Kale

Kale is one of the best sources of Vitamin. It is also rich in Vitamins K, A, and B6 along with potassium, magnesium, and calcium. 100g raw kale can easily provide you with 80mg.

10. Pineapple

Pineapple is a must-have for those looking for an all-rounder fruit rich in multiple nutrients. It contains 79mg of Vitamin C, iron, calcium, Vitamin B6, magnesium, copper, potassium, and manganese.

Conclusion

Vitamin C is crucial for various body functions, such as collagen production, immune support, improving skin texture, and wound healing.
To maintain the optimal health of our body, it is important to consume foods rich in this vitamin. You can choose from different options like oranges, mangoes, kale, Brussels sprouts, pineapples, papayas, strawberries, kiwis, bell peppers and broccoli.
This essential nutrient is also vital if you want a supple look and younger-looking skin. It helps to reduce signs of premature aging like wrinkles and fine lines.

FAQs

1. What foods are high in Vitamin C?

There are many foods rich in this vitamin. The healthiest sources you can choose from include kiwi, oranges, mangoes, kale, bell peppers, and papayas. The list goes on.

2. Are eggs high in Vitamin C?

No, eggs do not contain this vitamin.

3. Is bananas rich in Vitamin C?

Bananas contain a small amount of 10.3g of Vitamin C. 

4. What increases Vitamin C in the body?

You can eat vegetables and fresh fruits to increase this nutrient in your body. Or try taking food supplements to overcome any deficiencies.