Ascorbic acid, another name for vitamin C, is a necessary nutrient that supports the immune system, collagen synthesis, and iron absorption, among other bodily processes. Since it dissolves in water and the body cannot produce it, it must be obtained through food or supplements. Citrus fruits, berries, and leafy greens are all excellent sources of vitamin C. Adult men and women should consume 90 mg and 75 mg of vitamin C daily, respectively. Scurvy can result from a vitamin C deficiency, but high doses of the vitamin are excreted in the urine because they are not stored by the body.
Out 10 High Vitamin C Foods –
Guava: The tropical fruit guava is well-liked throughout the world. It is renowned for its juicy, sweet flesh, which is available in a range of hues, including white, pink, and red. Guavas are a good source of fibre, potassium, folate, and the vitamins C and A. The fruit can be consumed raw, added to smoothies and juices, or turned into jams and jellies. Guava leaves are also used for their medicinal benefits in some cultures, including as a home remedy for diarrhoea and a skin condition.
Kiwifruit: The kiwifruit is a small, oval-shaped fruit with bright green flesh and a brown, fuzzy skin. It is renowned for both its sweet and sour flavour as well as for being rich in fibre, potassium, vitamins C and E, and other nutrients. Although it originated in China, kiwis are now grown in many other nations, including Chile, Italy, and New Zealand. Although it is typically consumed raw, it can also be added to salads, smoothies, and sauces. Look for kiwifruits that are firm to the touch and give slightly when pressed when selecting them. Up until it is time to eat it, keep unripe kiwifruit in a cool, dark place.
Bell peppers: Bell peppers, a variety of capsicum also known as sweet peppers, come in a range of hues, including green, red, yellow, and orange. They have a mild, slightly sweet flavour and are crunchy. Bell peppers are a good source of fibre, antioxidants, and the vitamins C and A. They can be consumed raw in salads or on sandwiches, cooked in a number of different dishes, or roasted and stuffed. When buying bell peppers, seek out those that are firm, vividly coloured, and imperfection-free. For up to a week, keep in the fridge.
Strawberries: Strawberries are a tasty, juicy fruit that are frequently used in recipes, desserts, and snacks. They have a healthy amount of fibre, vitamin C, and antioxidants and have few calories. Although strawberries are most often red, they can also be found in a variety of colours, such as yellow and white. Look for strawberries that are fragrant, plump, and colourful when choosing them. For up to a week, keep in the fridge. Simply wash the green leaves and stem before preparing them. They can be used in smoothies, salads, baked goods, or eaten raw.
Oranges: Citrus fruits like oranges are renowned for their juicy, sweet-tart flavour and vibrant orange hue. They are relatively low in calories and a good source of fibre, vitamin C, and other nutrients. Oranges can be used in a variety of recipes, including salads and baked goods, as well as consumed raw as a snack or juice. When choosing oranges, look for those with a bright, smooth skin, that are heavy for their size, unblemished, and mold-free. Store for up to a week in a cool, dry place. Simply peel and separate the segments to prepare.
Papaya: Tropical fruit known as papaya originated in Central America but is now grown all over the world. Its flesh is soft and juicy, and its flavour is sweet with a hint of musk. Papaya has a low calorie count and is a good source of antioxidants, fibre, and vitamins C and A. Look for a papaya that gives slightly when pressed and feels slightly softer to the touch when selecting one. For up to a week, ripe papayas can be kept in the refrigerator. The papaya should be cut in half, the seeds should be removed, and the flesh should be peeled and chopped. You can use papaya in smoothies, salads, and other dishes in addition to eating it raw as a snack.
Broccoli: The cruciferous family of vegetables, which also includes cauliflower, kale, and cabbage, includes the green vegetable broccoli. It tastes nutty and slightly bitter, and it has a crunchy texture. In addition to being a good source of fibre, antioxidants, and vitamins C and K, broccoli is also relatively low in calories. When choosing broccoli, look for heads that are firm, compact, and dark green with tightly packed florets. For up to a week, keep in the fridge. Wash and chop the stem and florets before preparing them. Aside from being cooked by steaming, roasting, or stir-frying, broccoli can also be eaten raw in salads. It is a flexible ingredient that can be used in a wide range of dishes, such as soups, pasta dishes, and casseroles.
Tomato: The fruit tomato is used frequently in cooking and is a component of many different international cuisines. They are available in different sizes, shapes, and hues, such as red, yellow, and green. Tomatoes have a soft texture and a juicy, slightly acidic flavour. They have a healthy amount of fibre, antioxidants, vitamins C and K, and are also relatively low in calories. Choose tomatoes that are firm, vividly coloured, and unblemished by cracks or bruises. For up to a week, keep in a cool, dry location. Simply wash and slice to prepare. When cooked, tomatoes can be used in a variety of dishes, such as sauces, soups, and stews, or they can be eaten raw in salads or sandwiches.
Snow Peas: A type of pea that can be consumed whole, including the pod, is the snow pea. They have a crisp, crunchy texture and a sweet, fresh flavour, making them a well-liked ingredient in Asian cooking. In addition to being a good source of fibre, antioxidants, and the vitamins C and K, snow peas are also relatively low in calories. Choose snow peas that have crisp, bright green pods that are free of brown spots or wrinkles. For up to a week, keep in the fridge. Simply wash and trim the ends to prepare. You can eat snow peas raw in salads or cooked by roasting, steaming, or stir-frying. They are a flexible ingredient that can be used in a wide range of dishes, such as stir-fries, pasta dishes, and soups.
Kale: The cruciferous vegetable family, which also includes broccoli, cauliflower, and cabbage, includes the leafy green vegetable kale. It tastes nutty and slightly bitter, and it has a crunchy texture. In addition to being a good source of fibre, antioxidants, and vitamins C and K, kale is also relatively low in calories. There are various varieties of kale, each with a distinct flavour and texture, such as red kale, curly kale, and lacinato (dinosaur) kale. Choose kale by choosing leaves that are firm, deep green, and free of any yellow or brown spots. For up to a week, keep in the fridge. Wash and chop the leaves to prepare them. Aside from being cooked by sautéing, roasting, or stir-frying, kale can also be eaten raw in salads. It is a flexible