Vitamin c and its importance

  Foods with rich vitamin c other than oranges

When it comes to getting enough vitamin C, oranges have reigned supreme as the go-to source. And with 70 milligrams of vitamin C in one medium-size navel orange, one orange is almost all you need to meet your daily dose (according to the National Institutes of Health, the suggested daily intake for vitamin C is 75 mg for women and 90 mg for men). Generally, Summer heat depletes nutrients, necessitating increased nutrition. Vitamin C is crucial for immunity and collagen synthesis. Red Bell Peppers are a top source. Papaya and Pineapple promote digestive health. Stay hydrated and nourished during the summer. Vitamin C is important for collagen synthesis, keeping your immune system healthy, fighting free radicals in your body and boosting iron absorption for vegetarians and vegans. Most of us get enough vitamin C daily and aren't at risk for a vitamin C deficiency. But when you're looking for other ways to get this essential nutrient in your diet, there are other foods that have more vitamin C than an orange.

Interestingly, vitamin c is that one antioxidant, which can help in reversing the damage caused due to excessive oxidative stress and revive the immunity. The scorching summer heat often takes a toll over health and drains out the essential nutrients from the body and leads to dehydration. This is why our body needs more nutrition as well as hydration to sustain the heat and replenish the lost nutrients. Oranges aren't the only food high in vitamin C. Vitamin C is an essential antioxidant, which helps in protecting cells from damage caused by harmful free radicals, thus reducing the risk of chronic diseases like cancer and heart disease. Vitamin C also plays a vital role in boosting the immune system, helps in production as well as functioning of white blood cells to fight off infections and illnesses. It is also essential for collagen synthesis, a protein that supports the structure and strength of tissues, skin, bones and blood vessels. Lastly, ample intake of vitamin C is necessary for overall health and vitality, especially during the summer season. Following are some of the other foods with even more of this important vitamin as compare to oranges:-

Guava

This often-overlooked fruit is deliciously nutritious! According to the USDA, guava has just 37 calories, 8 grams of carbs, 3 g of fibre and 125 mg of vitamin C per fruit. Be sure to eat the rind, as that's where much of the vitamin C lives. Guavas are known for their unique taste and potent health benefits. Guavas are also a good source of dietary fibre, potassium, and vitamin A, which is essential for eye health and immune function. Guavas contain antioxidants such as carotenoids and polyphenols, which help combat oxidative stress and inflammation in the body. If you've never eaten guava, some say it's a cross between strawberry and pear in flavour. We love eating the whole fruit as is or cutting it up and adding it to fruit salad. 

Blackcurrants

Blackcurrants are nutrient-rich berries, which are packed with essential vitamins and minerals such as vitamin K, vitamin B5 and manganese, along with dietary fibre, which supports digestive health. Blackcurrants are also rich in antioxidants such as anthocyanins and flavonoids, which helps in reducing inflammation and protecting against chronic diseases. They are particularly notable for their high vitamin C content, providing about 181 milligrams per 100 grams, which is more than three times the amount found in oranges.

Bell Peppers

Whether you're dealing with the red, orange, yellow or green variety, bell peppers have more than enough vitamin C to meet your daily needs. Oranges usually have around 53 mg of vitamin C content per 100gm serving, whereas adding Bell Peppers to the diet can give you around 127 mg of vitamin C per 100 grams serving. Bell peppers are also an excellent source of vitamin A, which is essential for vision, health and immune function. Moreover, they also contain vitamin B6, vitamin K1, and folate, along with essential minerals like potassium and manganese. Rich in antioxidants such as carotenoids and flavonoids, red bell peppers contribute to reducing inflammation and protecting against chronic diseases. According to the USDA, a 4-ounce serving (about 3/4 of a large pepper) of raw green bell pepper has 80 mg of vitamin C, while the same amount of yellow bell pepper has 184 mg, red bell pepper has 142 mg, and orange bell pepper provides 158 mg of vitamin C. If you can't imagine biting into a bell pepper like an apple, try slicing them and dipping them into Classic Hummus or using them for this Roasted Bell Pepper Salad with Mozzarella & Basil.

Papaya

Another tropical fruit, papaya is very similar in texture to mango. According to the USDA, 1 cup of cubed papaya has 88 mg of vitamin C. Papaya is great for diabetics and people trying to lose weight as it is packed with the goodness of antioxidants and fibre, which helps in boosting overall digestive health. Papaya has been linked to some impressive health benefits, including strengthening the immune system, fighting cancer, decreasing inflammation and improving digestion. Cut it into bite-size cubes and enjoy it with some fresh-squeezed lime juice.

Kiwi

There are plenty of fruits that may not be on your radar that are packed with tons of vitamin C. For example, a single serving of kiwi—which is two kiwis—provides 137 mg of vitamin C, per the USDA. Kiwis are packed with the goodness of vitamin C, minerals, fibre and minerals which help in boosting overall health as well as metabolism, Kiwi contains around 93 mg of vitamin C in per 100 grams.  If you opt for the gold variety, you can get nearly the same amount of vitamin C in just one gold kiwi as you can in two green kiwis. While you can eat the skin of the kiwi (wash it first), most people like to remove it before eating. We love kiwi in our Passion Fruit Smoothie, Green Fruit Salad and Chocolate-Pistachio Kiwi.

Pineapple

The presence of vitamin c, bromelain and other essential nutrients in this fruit makes it a great addition to the healthy diet. According to the USDA, a cup of fresh cubed pineapple has 79 mg of vitamin C, exactly what you need to give your immune system a little boost! It's important to note that canned pineapple contains less vitamin C than raw pineapple. According to the USDA, a cup of cubed canned pineapple has just 17 mg of vitamin C per cup. Aside from vitamin C, pineapple also helps build stronger bones and keeps your GI tract moving. With all its wonderful health benefits, it's perfect for enjoying in a variety of different ways, including this Strawberry-Pineapple Smoothie or Pineapple & Avocado Salad.

Broccoli

When people think of vitamin C, the first thing that probably comes to mind is citrus fruit. So, it might be surprising to hear that some veggies have even more vitamin C than an orange. According to the USDA, 1 cup of chopped broccoli has 81 mg of vitamin C. If you're looking for a delicious way to enjoy this veggie, try Broccoli with Peanut Sauce or try cheesy Broccoli & Quinoa Casserole.

Strawberries

Berries are known for their high antioxidant and high fibre content, which helps in boosting overall metabolic health and is great for boosting immunity. Strawberries contain roughly around 58 mg of vitamin C per 100 grams.