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10 Natural Sources Of And Health Benefits Of Vitamin C

Vitamin C

A busy life usually revolves around packaged or processed food with very little room for fresh fruits and legumes. This type of lifestyle is the root cause for Vitamin C deficiency which is quite common these days. Despite the fact that Vitamin C deficiency is one of the most common types of deficiency, it needs some serious attention. If neglected, this deficiency can cause serious health issues like immune system break-down, scurvy, exposure to infections, fatigue, mood swings and much more.

Vitamin C plays a very important role in the proper function of the human body. Right from healing wounds quickly to guarding against infections, Vitamin C does it all. Also, Vitamin C plays a vital role in the production of collagen which is required to repair various tissues in the human body. Vitamin C also reduces the bad cholesterol in the body and ensures good oral health. Your hair and skin remain healthy with adequate supply of Vitamin C.

Vitamin C Food

Remember that your body needs a regular supply of Vitamin C as the human body cannot store Vitamin C because it is water-soluble. Also the human body does not produce Vitamin C on its own. So, a regular supply of Vitamin C through oral consumption is essential. It is suggested that women consume at least 75 mg of Vitamin C while men consume at least 90 mg of Vitamin C each day. We suggest that unless directed by a medical practitioner, you consider natural sources of Vitamin C.

Here Are 10 Natural Sources Of Vitamin C:

Lemonade And Lemon Juice

Squeeze some lemon juice on your salad, or drink lemon tea made from fresh lemon juice or gulp down a glass of lemonade made from it. There are many ways to consume fresh lemon juice and you must have your pick because fresh lemon juice is an excellent source of Vitamin C. A single average sized lemon can give you as much as 53mg of Vitamin C. All you need to do is squeeze a lemon or two in some water and sweeten that with honey or sugar. You can also carry this wonder potion to office or college. Children would love to carry lemonade in their water bottles instead of plain water. Now that’s how simple and tasty it is to consume Vitamin C from a healthy source.

Lemonade

Papaya

Many people prefer to squeeze some lemon juice on their papaya slices to add a tangy flavour to it. Not sure if you’d find that tasty, but that sure is very healthy. A bowl of papaya provides you with nearly 88 mg of Vitamin C and that makes this fruit an exceptional source of Vitamin C. This fruit is also rich in fibre and has much more to offer besides Vitamin C. Papaya is also a recommended fruit for those who are on a weight loss diet because it has high nutritional value, is low in calories and enables healthy excretion as it is rich in fibre.

Papaya

Guavas

An average sized guava weighing around 60 grams can give about 128 mg of Vitamin C. So, just one guava a day can surely help you keep Vitamin C deficiency away.

Guavas

Green Leafy Vegetables

Use them in raw salads, sandwiches or burgers, but make sure to eat them up regularly. The wonders of green leafy vegetables are many and one of them is that these contain a high dose of Vitamin C. The best picks would be kale, turnip greens, Romaine lettuce and spinach. Just 100 grams of raw kale contains 120 mg of Vitamin C, but this drops down to 41 mg when you boil it. So eat as much raw green salads as possible because most greens are healthiest when uncooked.

Green leafy vegetables

Fresh Oranges

Avoid packaged orange juices as much as possible. For all you know, that packaged orange juice could have just a fruit concentrate and no real fruits at all. Such food products are called imitation food products and they contain fruit concentrates and food essences only, so avoid them. Fresh oranges are delicious and a great source of Vitamin C. An average sized orange contains about 69 mg of Vitamin C. An orange contains many other nutrients besides Vitamin C and so eating an orange is always better than drinking orange juice. If you still prefer orange juice, then use a juicer to make your own.

Fresh Oranges

Berries

Strawberries, blueberries and cranberries are excellent sources of Vitamin C. Every medium sized strawberry contains about 7 mg Vitamin C, and every 100 grams of strawberries contains about 58 mg Vitamin C. Make sure to get some fresh berries and not the tinned or canned ones. Also say no to carbonated or packaged cranberry juice. Spend some time and make some fresh cranberry juice because it’s worth the effort.

Berries

Broccoli

Broccoli is filling, nourishing and has a lot of health benefits. Eating raw broccoli is highly recommended because broccoli’s nutritional value is intact when it’s uncooked. A 150 gram stalk of broccoli contains about 130 mg of Vitamin C. Now that’s a good reason to include broccoli in your soups, salads or casseroles. You can also stir-fry your broccoli and carry this healthy dose of Vitamin C in your snack box.

Broccoli

Parsley

This harmless looking Mediterranean herb has some of the most amazing health benefits to offer. One such benefit is that every 100 grams of fresh parsley gives you around 133 mg Vitamin C. So, the next time you make your salad or soup, don’t skip this wonder herb because now you know that it is much more than mere decoration.

Parsley

Bell Peppers

A cup of chopped bell peppers weighing about 150 grams can give around 120 mg of Vitamin C. You need to keep in mind that overcooking bell peppers might bring down its nutritional value. Bell peppers are available in yellow, red, orange and green colors and adding these to a salad can liven up any boring green salad. Bell peppers are rich in Vitamin C irrespective of their color. It is recommended to use raw or slightly sautéed bell peppers.

Bell Peppers

Brussels Sprouts

Brussels sprouts come from the cabbage family and are rich in Vitamin C, fibre and iron. Every 100 grams of Brussels sprouts contains about 85 mg of Vitamin C. Remember that Brussels sprouts are eaten slightly crunchy, so don’t overcook them. Cooking Brussels sprouts for ten minutes or less is recommended.

Brussels sprouts

Fresh food is richer in nutrients and much better than vitamin supplements or processed food. Get rid of highly processed food products and try to get used to a simpler lifestyle. Give up on factory meat and processed grain that lack nutritional value. Also avoid using artificial sweeteners and imitation foods. Butter can never be vegan; butter has to come from milk and milk from cattle. So consider the real foods and avoid the highly processed imitation food products. Diet food market is popular but your diet food is highly processed, so before you plunge into the diet food section at the mall, do consider stopping by for some fresh fruits and vegetables.