Top Vitamin-C Rich Foods

Top Vitamin-C Rich Foods 2The fact that vitamin C must be an essential part of our diet, is common knowledge. It is one of those things that we all know about, like the importance of remaining hydrated and having plenty of water. But dig a little deeper than that and you may realize that we don’t really know why we need it, what are vitamin C rich foods and how much of it do we really need?

“There are many benefits of vitamin C. It is an essential nutrient because we
lack the capacity to synthesize it. It protects our bones, helps in
building our tissues and is an important factor in the absorption of
iron. It is also a very potent antioxidant. You must make sure that your
get your daily dose of vitamin C as it is a water soluble vitamin and
not much of it is stored in the body.”

Vitamin C

Benefits of Vitamin C

Also known as L-ascorbic acid or ascorbate, Vitamin C is an essential nutrient for human beings. Below are some of its many benefits:

Prevention of Scurvy:

Though it is a rare disease now, at one point,
Scurvy was a real threat and common amongst sailors who spent long
periods of time at sea. When the fresh produce ran out, the sailors
suffered Vitamin C deficiency which led to Scurvy.

Treatment of common cold:

Known to boost immunity, this is the most well-known benefit of Vitamin C. Though it may not
help prevent cold, it can reduce the severity of symptoms and shorten
the duration of the same.


In layman terms, an antioxidant helps
keep harmful chemical reactions within our body in check. These
reactions can do damage to our eyes and many other things. Antioxidants
act as a neutralizer and help the body maintain status quo.

Absorption of Iron:

Vitamin C aids the absorption of iron in the body. Thus, one should try to pair iron-rich foods with
those packed with Vitamin C to get the maximum benefit. The vitamin
transforms iron into a state which is more easily absorbed by the


Vitamin C helps in the production of collagen, which literally keeps us ‘intact’. Patients suffering from Scurvy, lose teeth, the strength in their bones, etc.

Brain Health:

Surprisingly, Vitamin C also helps in making
neurotransmitters that carry commands, thoughts and feelings through the
nervous system.


Though intake of Vitamin C is not directly linked to
upliftment of your mood, it plays an integral role in targeting
serotonin, and is essential for your wellbeing.

Dietary Requirement of Vitamin C

The recommended requirement for Vitamin C in adults is 40mg per day.
Excessive intake (more than 1000mg) is also known to have harmful
effects and could cause stomach pain and diarrhoea.

Best Sources of Vitamin C

Best Sources of Vitamin C


1) Citrus Fruits:

The most common source of Vitamin C is citrus fruits. It is said that one lime per day may be enough for one to get their required dose.



2) Bell Peppers:

Whether you are baking an Italian casserole or tossing vegetables in an Asian stir-fry, make sure to add bell peppers for your Vitamin C kick.



3) Broccoli:

This wonder vegetable is a storehouse of benefits. Packed with Vitamin C, include it in your salads.



4) Papaya:

Just half a cup of papaya can give you enough of the vitamin for the entire day. It’s many other benefits are additional motivation to have the fruit.



5) Strawberries:

A bowl of strawberries and cream may be sinful but it is also packed with Vitamin C.



6) Tomatoes:

Eaten raw, tomatoes have
plenty of the vitamin. Eat them plain or toss them in a salad, add them
into sandwiches or burgers, tomatoes are the most versatile fruit to

Heat causes reduction of Vitamin C in foods and thus try to consume these foods in raw form without cooking them.
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