Vitamin C, also referred to as ascorbic acid, is a nutrient that is essential to health. It has been known for its antioxidant actions, immune-enhancing effects, and skin health through collagen synthesis. It lowers incidences of diverse diseases and also improves one’s health to make them healthier. This blog is focused on vitamin C enriched foods and sources that are injected with vitamin C, as well as strategies on how to put the vitamins on one’s plate.
Importance of Vitamin C
Vitamin C is essential for numerous bodily functions, including:
- Immune Support: It plays a role in raising the production of white blood cells, which play a central role in defending the body against diseases.
- Antioxidant Properties: Through the fight against free radicals, Vitamin C offers a way of reducing chances of contracting lifestyle diseases.
- Collagen Production: They are critical for collagen synthesis, which helps to give skin flexibility and keep joints functioning correctly.
- Iron Absorption: Vitamin C helps in the absorption of nonheme iron of the plant origin source to prevent anemia among human beings.
Top Vitamin C-Rich Foods
1. Citrus Fruits:
Orange is a well-known source of vitamin C, with grapefruits, lemons, and limes also being notable participants. For instance, one medium orange gives about 70 mg of vitamin C, while another serving of grapefruit juice gives 93 mg.
2. Kakadu Plum:
This native Australian berry is currently the richest source of vitamin C readily available in the market at about 2907 mg/100 g. From the literature, it can be observed that even a single Kakadu plum contains a phenomenal 484% DV of vitamin C.
3. Acerola Cherries:
These cherries are packed with vitamin C; a three-quarter cup contains 916% of the DV. They also include antioxidants that might help to lower the level of inflammation.
4. Bell Peppers:
Red bell peppers are the richest source of vitamin C, with approximately 190 mg in a cup, which is actually more than a serving of oranges. Green bell peppers contain about the same at 120 mg per cup.
5. Kiwi:
The vitamin C content of each medium kiwi is about 71 mg. This little fruit also contains this nutrient in good quantities and also provides dietary fiber and potassium. Additionally, it contains antioxidants like vitamin E and a moderate amount of vitamin K, essential for blood clotting and bone health.
6. Strawberries:
A cup of sliced strawberries contains about 97 mg of vitamin C as well as other useful antioxidants and dietary fiber.
7. Broccoli:
It also boasts about 81 mg of vitamin C when consumed in a cup if the vegetable is raw and unprocessed. It is also packed with other active ingredients that are associated with vitamins and minerals.
8. Guava:
A single medium guava contains approximately 125 mg of vitamin C, which makes the fruit an ideal inclusion in an individual’s nutrition plan with the vitamin.
9. Papaya:
A small papaya provides about 95 percent of the daily recommended intake of vitamin C and is also a source of dietary fiber and folic acid.
10. Brussels Sprouts:
These mini cabbages are not only tasty but also healthful; half of a cup contains approximately 49 mg of vitamin C.
Cooking and Storage Tips for Vitamin C-Rich Foods
When preparing your meals to ensure that you load up these with Vitamin C, remember to balance your chosen cooking methods. Since vitamin C is water soluble and heat sensitive, boiling should be avoided, while steaming or microwaving is recommended for preserving maximum nutrients. Also avoid overcooking, as the vitamin will be adversely affected and therefore should not be overcooked.
When storing, wash fruits and vegetables and then preserve them in a cool, dark area or even the refrigerator to reduce the rate of nutrient degradation. For example, refrigeration increases the shelf life of bell peppers and the broccoli vitamin C content.
Conclusion
Consumption of foods with vitamin C should be encouraged in order to help the body gain better health and to shield it from different illnesses. With additional incorporation of vitamin C-rich food like oranges, lemons, red bell peppers, strawberries, and spinach in your diet, your immune system shall be boosted and your body’s overall health improved. The great thing about these foods is that there are so many ways to partake of them, be it raw fruits, salads, or fruit juices. Learn today with Big Muscles how the ingredient vitamin C works by deliberate decisions towards including these colorful, nutritious foods.