Diet & Nutrition Super food

Complete Guide on Vitamin C Benefits, Sources, Supplements

Vitamins are required by our body to grow and develop. Vitamin C is known to be an anti-oxidant and is very important for your bones, connective tissues, and skin. Vitamin C functions actively in immune function, oxidative stress reduction, and enzyme activation. It protects us from the respiratory tract infections and reduces the risk of cancer and cardiovascular diseases. Vitamin C also helps in formation of skin, blood vessels, and bones. Vitamin C is naturally present in some fruits and vegetables, however several vitamin C supplements are also available in the market nowadays. Vitamin C is also known by the chemical names – L-ascorbate, L-ascorbic acid, and ascorbic acid.

Benefits of Vitamin c

                                                                                                              Benefits of Vitamin c

Vitamin C helps in maintaining connective tissues including blood vessels and bones. It also helps in retaining water in a human body. 90 mg of vitamin c is essential to consume in a day by an adult man and 75 mg of vitamin c is required by an adult woman on daily basis. It can be taken in the form of fruits, vegetables, shake, salad, or vitamin supplements. Also, make sure your vitamin c consumption should not exceed 2000 mg else it can prove fatal causing diarrhea and nausea.

Foods Rich in Vitamin C

Some of the foods high in vitamin C are guava, black currant, red pepper, green peppers, kiwi, oranges, strawberries, papaya, broccoli, kale, pineapple, and grapefruit. All these food items are a good source of vitamin c and have numerous health benefits. Tomato juice and orange juice are also considered to be the richest sources of vitamin c. You can even consume a raw tomato and orange on a daily basis to boost your vitamin c intake.

Sources of Vitamin C

The dietary sources of vitamin c include many different fruits and vegetables. Guava is known to be the best source of vitamin c. Our body utilizes vitamin c in various different ways. Our body needs high amounts of vitamin c to form collagen. Vitamin C also helps the wounds to heel quickly.

Good sources of Vitamin C

                                                                                                 Sources of Vitamin C

Is Orange Juice a Good source of Vitamin C?

Yes, orange juice is known to be a very good source of vitamin c. In fact, all the citrus fruits always top the list of being the best source of vitamin c. Along with a good source, orange juice is also the most common source of vitamin c.

 

What is considered as a good source of vitamin c?

A good source of vitamin c means a food product which provides you an adequate amount of vitamin c.

Sources of vitamin c besides citrus fruits are raw papayas and bell peppers. Both these food products meet the daily requirement of vitamin c of a person if consumed regularly. You can make shakes of strawberries, mango, black currant, etc. and include them in your daily routine to fulfill your requirements of vitamin c.

Are Lime and Lemons a good source of Vitamin C?

Yes, both lime and lemons are known to be the good sources of vitamin c. If you consume 100 gm. serving of lime or lemon, your 53-milligram requirement of vitamin c is fulfilled for the day. You can consume lime juice to fulfill your vitamin c requirement. You can also use lemon juice in various salads to get the nutritional value increased.

Other benefits of Vitamin C

  1. Vitamin C helps in widening the blood vessels, thereby protecting us from hypertension and heart-related diseases.
  2. The antioxidant properties of vitamin c make it the best vitamin to play as a vital molecule for our skin’s health. The best source of vitamin c for skin is lime and lemons.
  3. Vitamin C increases the absorption of iron in our body which prevents us from having anemia.
  4. If we take adequate amount of vitamin c, your lead levels will be reduced.
  5. People who take a good amount of vitamin c have lower cholesterol levels.
  6. Cancer can be prevented by taking sound levels of vitamin c.
Selected Food Sources of Vitamin C [12]
Food Milligrams (mg) per serving Percent (%) DV*
Red pepper, sweet, raw, ½ cup 95 158
Orange juice, ¾ cup 93 155
Orange, 1 medium 70 117
Grapefruit juice, ¾ cup 70 117
Kiwifruit, 1 medium 64 107
Green pepper, sweet, raw, ½ cup 60 100
Broccoli, cooked, ½ cup 51 85
Strawberries, fresh, sliced, ½ cup 49 82
Brussels sprouts, cooked, ½ cup 48 80
Grapefruit, ½ medium 39 65
Broccoli, raw, ½ cup 39 65
Tomato juice, ¾ cup 33 55
Cantaloupe, ½ cup 29 48
Cabbage, cooked, ½ cup 28 47
Cauliflower, raw, ½ cup 26 43
Potato, baked, 1 medium 17 28
Tomato, raw, 1 medium 17 28
Spinach, cooked, ½ cup 9 15
Green peas, frozen, cooked, ½ cup 8 13

*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin C is 60 mg for adults and children aged 4 and older. The FDA requires all food labels to list the percent DV for vitamin C. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

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About the author

Harinder Kaur

Co-Founder of Dealorcoupons.com (Online Coupon website) & Techblogcorner.com (A Leading Technology Blog)

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