Vitamin C rich foods keep your gastrointestinal issues away and also give you depression free life. Yes, you can surely achieve some of that with the regular doses of vitamin C in your everyday diet. Regular intake of Vitamin C is also beneficial for your skin and hair. This article at Men’s Beauty Health, we’ve put together this list of the vegetables and fruits loaded with Vitamin C.
Have you ever noticed, people taking ample amount Vitamin C rich foods tend to make your skin glowing. Vitamin C is also beneficial for your teeth and gums, increasing healing of the wound and is a rich source of antioxidant.
When taken in suitable amounts, it helps to keep your skin and hair healthy. The water soluble vitamin, plays a key role in collagen synthesis and connective tissues. Vitamin C has also been linked to have good eyesight and brain functioning.
Recommended Daily Allowance (RDA):
For babies and Infants, the recommended daily allowance of Vitamin C is up to 40 milligrams daily. And for adults over 18 years of age the required amount is 90mg of men and 75mg for women.
Symptoms of Vitamin C Deficiency:
Symptoms of Vitamin C deficiency can be seen as bleeding gums, frequent infections and poor wound healing, anemia and Scurvy which is the gum disorder.
Benefits of Vitamin C
Helps Prevent Scurvy
Scurvy is a gum disorder where the bleeding gum is a common science. People who suffer from Vitamin C deficiency can experience this rare disease. Taking the required amount of Vitamin C helps to keep your gums healthy.
Prevention of common cold
As the vitamin is known to boost your immunity, it is also helpful in preventing the common cold even for infant and babies, this vitamin helps a lot.
Vitamin C is known to increase the collagen synthesis which also increases the elastin protein synthesis in your skin layers. It keeps skin younger and smoother. The vitamin is beneficial in smoothening in the skin by getting rid of the spots.
Absorption of iron
It is one of the most crucial benefits of this vitamin. Vitamin C helps in the absorption of iron optimally in your body. Therefore, if you are eating iron rich foods when following up with Vitamin C can give you maximum absorption of iron. Even pregnant women with low levels of hemoglobin should take their iron supplements with Vitamin C rich tablets or a glass of juice.
Vitamin C is beneficial in improving the neurotransmitters and increasing the neurons in your brain. It also enhances the nervous system and strengthens it.
Mood swings and depression is not taken as a serious thing in India, but it should be. Vitamin C is linked to uplift your mood indirectly as it plays a vital role in enhancing serotonin which is a hormone required for health well being and stable mood.
List of the Food Items Rich in Vitamin C in India
1. Red Bell Pepper
100 grams of red bell pepper gives you 193 milligrams of Vitamin C. You can eat them raw or use them to garnish or make your dishes even delicious.
These green salad vegetable is a rich source of vitamin C. It gives you 90 milligram of Vitamin C per 100 grams. You can add it to your salads or use it to prepare various dishes. Even in rice recipes, it can be added to enhance the taste and nutrition.
3. Chili Peppers
One Green Chili pepper contains 100 mg of Vitamin C. And one red chili pepper gives 65 milligrams of Vitamin C. You can also have capsicum that contains 70 milligrams per 100 grams. Do you know that one tablespoon or 10 grams of red chili powder, which is highly used in Indian households, gives you 15mg of Vitamin C. It also aids in burning the excessive fat.
4. Yellow Peppers
Yellow pepper looks extremely enticing and when added to your noodles and pasta or other similar food items, enhances the taste like anything. 100 grams of yellow bell peppers gives 150 milligrams of Vitamin C. It is double the amount which is found in the other peppers.
You might have seen that parsley or Hara Dhaniya is used a lot in Indian delicacies. It gives 135 mg of Vitamin C in just 100 grams. You can sue this herb and its vitamins in the form of mint and parsley chutney or by adding it over your snacks like Poha, Uttapam or even dosa, which are common all across the India.
The vegetable is high in vitamin C and is also known as leaf cabbage. It is one of the most nutritious green leafy vegetable. It contains 120 milligrams of Vitamin C in 100g. It is a good source of iron and dietary fibres.
7. Mustard Greens
Do you like mustard Greens? I am sure you too, Mustard Greens is also known as Hair Sarso in Hindi. This leafy vegetable is also a good source of vitamin A, iron, magnesium, calcium and potassium. It contains 70 milligram of vitamin C in 100g.
Cauliflower is rich in proteins, calcium, potassium and even iron. It gives you 46 milligrams of Vitamin C per 100 grams of cauliflower. The common vegetable is a part of so many Indian delicacies and recipes. Along with potatos, Peas and even carrots it makes a highly nutritive mixed vegetable that can be taken with chapattis.
Cabbage is a vegetable source rich in vitamin C. It contains 36 milligrams of Vitamin C in every 100 grams of cabbage. It is also known to fight cancer and reduce the heart diseases. Cabbage is also loaded with the dietary fibers that strengthen your immune system.
Spinach is a powerhouse of iron, proteins and vitamins like A, K, C. You can get 29 milligrams of Vitamin C in every 100 grams of spinach. Have it in salads or in the cooked form as it is used in various Indian food recipes.
List of Vitamin C Rich Fruits in India
Papaya, also known as Angel’s Fruit, has so many various benefits for your skin, hair and overall health. 100 grams of papaya chunks can give you 143 g of vitamin C. The amount is huge and you can get your daily dose of vitamin C with this source.
Strawberries are not just delicious and are a part of ice creams, beverages and even sweet dishes or cakes. 100g of strawberries contains 60 milligram of Vitamin C.
13. Citrus Fruits
Citrus fruits are abroad term given to fruits like oranges, lemon, and many other. These fruits are rich source of vitamin C. They can give you required dose of Vitamin C. For example: one lemon gives you 13mg of Vitamin C, while a medium sized orange gives you 50mg. You can have lemon juice everyday or keep alternating between the other fruits to meet the recommended daily allowance of Vitamin C.
Guava, also known as is a tropical fruit that tastes extremely delicious. A single medium sized guava contains 125 milligrams of Vitamin C. It is around 40% of the RDA of this vitamin. You can have one guava along with other fruits to keep yourself full with the daily requirement of Vitamin C.
1 medium sized kiwifruit is packed with 70mg of Vitamin C. It is around 80% of the recommended daily allowance. It is also found that the regular intake of Vitamin C helps to keep disease like cat rat away. getting enough Vitamin C reduces the risk of cataract progression in both men and women.
Litchi is a delicious and tasty fruit with a big seed inside. 1 Single litchi gives you 7.5mg of vitamin C. It also has Omega-6 and Omega-3 fatty acids. Omega fatty acids are among the good source of fats that decreases the cholesterol by decreasing the risks of heart diseases. It is also observed that people with highest Vitamin C intake had around 45% reduction in the risk of strokes.
You can have tomatoes raw in salads or in cooked state Tomatoes are an integral part of salads, burger, sandwiches, other Indian delicacies. In fact, tomato is an essential part of everyday vegetables that we cook. One medium size tomato provides you with 20 grams of Vitamin C.
100 grams of cantaloupe or kharbuja contains 37 milligrams of Vitamin C. It is a good source of this vitamin that makes half of the recommended daily allowance. It is also a rich source of vitamin A, which is even more than Vitamin C. Along with that you get Iron, Vitamin B6 and Magnesium. The fruit is a powerhouse of some of the minerals like potassium.
100 grams of pineapple contains 48 milligrams of Vitamin C. The amount is 75% of the daily recommended allowance. Other than that it also contains iron, B complex, dietary fibres. Pineapple is a vitamin c rich fruit which is common in India. You can make it a part of your fruit salad.
100 grams of Amla or Indian gooseberry, provides you 28 milligrams of Vitamin C. Amla is a extremely beneficial for your skin and hair. Loaded with Vitamin A, Omega-3 fatty acids, potassium, calcium and fibers, it is a powerhouse of antioxidants. You can eat one Amla everyday to keep your teeth and skin healthy.
So, these are the vegetable and fruits rich in Vitamin C which can be found easily in India. Getting enough of the vitamin C from your food sources is not that difficult task. You just have to make sure that you have enough of the vitamin C, so that it can give you immense benefits which we have mentioned above.