7 vitamin C rich foods are better for you than supplements

Vitamin C is one of the most secure and best nutrients. There are many benefits of vitamin C. Vitamin C is necessary for the growth, development and repair of all body tissues. It is helpful to maintain many body functions such as wound healing, absorption of ions, formation of collagens, maintain teeth and bones, function of the immune system etc. This vitamin is also known as ascorbic acid. So let’s see what vitamin C rich foods are.


1. Papaya

Papaya
Papaya

Papaya is rich not only rich with vitamin C but also with vitamin A, potassium and calcium. One large papaya contains three times of vitamin C recommended for daily allowances. It is also helpful to digest food easily. So this is no wonder papaya is called the “fruit of the angels.”


2. Cauliflower

Cauliflower
Cauliflower

This is one of the vegetables which is rich with vitamin C. About 100g of cauliflower contains 48.2mg of vitamin C. Normally for adults the recommended daily amount of vitamin C is about 65- 90mg. Cauliflower contains high amounts of nutrients, high in fiber, good source of antioxidants etc.


3. Bell Peppers

Bell pepper
Bell pepper

Bell pepper is a fruit that is rich in vitamin C, also they are low in calories. There are various colours of bell pepper; red, yellow, green and orange. In 100g of green bell peppers contains 242.5mg of vitamin C. Also in red bell pepper it contains 143.7mg of vitamin C. Normally red bell peppers contain almost multiple times(3 times) more vitamin C than orange bell peppers.


4. Pumpkin

Pumpkin
Pumpkin

This does not contain much vitamin C, but this is a vegetable which contains vitamin C. They are low in calories but high in vitamins. Normally 100g of pumpkin contains 9mg of vitamin C. But there are many health benefits by eating pumpkin;  regulating blood pressure, reducing the risk of cancers, preventing and controlling diabetes etc.


5. Kiwi

Kiwi
Kiwi

Kiwi fruits are low in calories and high in nutrients. It is a good source of vitamin C, fiber and antioxidants. One kiwi weighing 69g gives 64mg of nutrient C. This speaks to 71–85% of a grown-up’s day by day vitamin C necessity. Vitamin C adds to the creation of collagen, a key segment in cells and organs all through the body, including the skin. So vitamin C helps to heal wounds. These fruits can be easily added to smoothies.


6. Spinach

Spinach
Spinach

This is a leafy green vegetable. Spinach can be taken as smoothies, salads and also as a side dish. About 28mg of vitamin C contains 100mg of spinach. This is a powerful antioxidant and regulates skin health and immune function.


7. Broccoli

Broccoli
Broccoli

Broccoli is a vegetable similar with cabbage, kale, cauliflower, and Brussels sprouts. These vegetables are known for their gainful wellbeing impacts. Broccoli is high in various enhancements, including fiber, vitamin C, vitamin K, iron, and potassium. It additionally flaunts more protein than most different vegetables. This green veggie can be delighted in both crude and cooked, however late research shows that delicate steaming gives the most medical advantages.

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