Vitamin C is one of the most important Vitamins required by the body. It’s needed for metabolizing proteins in the body and also have anitoxidative properties, and has been known to stop the growth of cancer-causing free radicals in the body. It also has immunity boosting functions and hence, is recommended for consumption during the winter season, when the body might get exposed to viruses causing common cold and other diseases. Also Read - Red Meat Can Cause Colon Cancer: All You Need to Know About High Fat Diet And Cancer
Vitamin C is commonly found in fruits and vegetables, which we often fail to include in our daily meals and diet. It’s important to note that eating these fruits and vegetables raw is the best way of adding Vitamin C to your body, as excessive heat might destroy the Vitamin and other essential nutrients and minerals in the food. ALSO READ: Easy Apple Recipes for Weight Loss: 4 ingenious and healthy ways of eating apples while dieting Also Read - Avoid These 5 Common Foods That Can Hamper Your Immunity
Here are the top 10 commonly found sources of vitamin C in food: Also Read - To Mask or Double Mask? Understanding Effective Mask-Wearing Etiquette
1. Bell Peppers
Bell peppers are among the highest sources of Vitamin C, for vegetarians. Bell peppers are highly nutritious, have numerous health benefits and are also definite taste enhancers in both vegetarian and non-vegetarian dishes. They have a lot of pro-heart benefits and have also been known to prevent cataracts, blood clot formation in the veins, which in turn reduces the risk of heart strokes and diseases. One half cup of raw red bell peppers packs as much as 140 mg of Vitamin C. However, make sure you don’t overcook the vegetables as many essential nutrients might get destroyed in the process. ALSO READ: Tricks to Eat Healthy in 2017: Top 5 easy and practical ways to eat healthier in new year
Guava is quite popular in the Indian subcontinent and is extremely rich in Vitamin C, containing as much as 250 mg of Vitamin C in a 100 gm serving. This much Vitamin C is over twice our daily intake requirement! They are also rich in other essential nutrients like dietary fiber, folic acid, potassium and manganese. This makes them good diet super foods, as one 100 gm serving contains just 68 calories. Guavas are very versatile fruits, and can be used in desserts, fruit salad, green salads, juices, jellies and cocktails.
3. Citrus Fruits
Citrus fruits like oranges, grapefruits, lemons and limes are all good sources of Vitamin C. One medium sized orange contains as much as 70 mg Vitamin C. Orange juice is also a great diet fruit juice as one 100 gm serving contains just 45 calories and 93 mg of Vitamin C! The same amount of grapefruit juice contains 70 mg of Vitamin C. Lemons are used in many detox water recipes to flush out toxins from the body and it’s advisable to take them early in the morning with ginger and water. All these fruits can be used in preparing cocktails, desserts and parfaits. ALSO READ: Diet practices for Weight Loss: Small diet changes to help you shed kilos faster!
This small, bright green and fuzzy fruit from New Zealand, has even more Vitamin C than an orange, which is considered Vitamin C power house. About 2 medium sized kiwi fruits contain as much as 137.2 mg of vitamin C. They are also rich in flavanoids and copper. They have as much potassium as bananas and are ideal nutrition fruits for kids., especially during the cold season, as it strengthens respiratory tracts. Kiwis can also be used in desserts (cakes and pastries), fruit juices, cocktails salad dressings, fruit salads, etc.
When you’re trying to eat healthy, broccoli is going to be your most trustworthy companion. Whether you eat it raw or cooked, you can never go wrong with this green cruciferous vegetable, 100 gm of which packs 132 mg of vitamin C, a whole lot of fiber, and just about 30 calories! It also detoxifies your blood and flushes out harmful stuff. It’s also incredibly versatile and can be used in salads, pizzas, pastas or simple stir fry or curry recipes. You can also add broccoli to you bowl of roasted veggies to enhance their nutrition profile. ALSO READ: Best Food Pairings for Weight Loss: Top 5 super food pairs to loose weight faster
Strawberries are the most flavourful and the tastiest berries on the planet. They are rich in antioxidants, which are good for the heart and also essential for a gorgeous skin. Just one 100 gm serving of raw strawberries can meet half of your daily intake requirement. They’re also extremely rich in fiber, which is important for good digestive health and makes you feel full for longer. You add a cup of these frozen berries to your yogurt or ice-cream cups or make smoothies and juices out of them.
7. Leafy Greens
Leafy green vegetables like spinach are pretty rich in Vitamin C, and are also the richest sources of plant nutrients. One 100 gm serving of spinach packs as much as 120 mg of Vitamin C, which is just about enough for a day. Make sure you include some leafy greens in your meals everyday, to fulfill your daily Vitamin C requirement. For simplicity, follow the red, green, yellow rule, which pretty much includes all Vitamin C rich foods, including bell peppers (red and green), green leafy veggies, and coloured fruits like lemon and lime. ALSO READ: Best Foods to build Stamina: Top 10 foods to eat for improving stamina and endurance
8. Aamla or Indian Gooseberry
Aamla is India’s best kept secret, with the magic fruit being used by Indian Ayurveda experts and herbologists in a lot of their desi medicinal concoctions and salves. It’s highly nutritional super food, which is has one of the most concentrated supplies of Vitamin C in nature. The fruit is consumed in a sweet pickled form, or is dried, made into a candy and then eaten. Some Ayurveda brands also sell Aamla juices, which are supposed to have immune-boosting properties, which protect the body against seasonal or other diseases.
Cauliflower is hardly anyone’s favourite vegetable, but it’s highly nutritious, as it is rich in fiber and Vitamin C. One cup of fine diced cauliflower contains 45 mg of the Vitamin. The vegetables is widely consumed in India and is also a rich source of Vitamin K and folate. ALSO READ: Best Fruits for Weight Loss: Top 10 fruits to naturally burn fat faster!
These bright red fruits, often mistaken as vegetables are pretty rich in Vitamin C, with one cup (100 gm) of raw diced tomatoes containing almost 100 mg of the Vitamin. Tomatoes are great for the skin as they have anti-inflammation properties and have a cooling effect on the skin.