Top Rich Food Sources Of Vitamin C

Vitamin C

Also called as ascorbic acid, vitamin-C is a type of water soluble vitamins that is famous for its antioxidant properties. Not just an antioxidant, this vitamin hides many other health benefits as well.

Vitamins are the micronutrients required for the optimal functions of our body. There deficiency as well as excess can results in many health complications that may lead to undesired hospital visits. In order to minimize such troubles one should get ample supply of vitamins through balanced diet.

Some well known benefits of consuming vitamin C rich foods are as follow:
• Strengthens immune system
• Minimize the risk of cardiovascular diseases
• Prevent cancer
• Reduce Prenatal health issues
• Protects and rebuild skin
• Prevent eye disorders
• Cure iron deficiency anemia if take with iron
• Prevent cold and flu
• Fast wound healing
• Protects skin from early aging
• Maintain bone and muscle health
• Lowers risk for gout

Who is at risk for vitamin C deficiency?
The following people are at greater risk for ascorbic acid deficiency.
• Smoker
• Non-vegetarians or those having low consumption of fruits and vegetables
• Infants
• People with malabsorption
• People with kidney disease
• People with cancerRecommended

Dietary Allowance (RDA) for Vitamin C:

For infants:
0 – 6 months: 40 mg/day
7 – 12 months: 50 mg/day

For children:
1 – 3 years: 15 mg/day
4 – 8 years: 25 mg/day
9-13 years: 45 mg/day

For adolescents:
Girls 14 – 18 years: 65 mg/day
Pregnant teenagers: 80 mg/day
Breastfeeding teenagers: 115 mg/day
Boys 14 – 18 years: 75 mg/day

For adults:
Men age 19 and older: 90 mg/day
Women age 19 years and older: 75 mg/day
Pregnant women: 85 mg/day
Breastfeeding women: 120 mg/day

As our body is unable to make this essential nutrient on its own neither it can store, it is very common to have a vitamin-C deficiency. The disease caused by it deficiency is known as scurvy. Scurvy is characterized by bleeding gums, gingivitis, nosebleed fatigue and dry scaly skin that easily get bruised.

Other health complications related to vitamin C deficiency are:
• Heart diseases (atherosclerosis)
• High blood pressure
• Gallbladder diseases
• Cancer
• Stroke

Food Rich In Vitamin C:

The key is to have a diet rich in vitamin C that include plenty of fresh fruits and vegetables. Below is given a brief list of foods with their vitamin C content so have a look!

• 1 Guava 126mg
• 1 cup Dark green leafy vegetables 80mg
• 1 large pepper 340mg
• 1 cu broccoli 80mg
• 1 cup strawberry 97mg
• 1 cup Kiwi fruit 166mg
• 1 orange 69mg
• 1 cup papaya 88mg
• 1 tomato 28mg
• 1 cup peas
• 1 cup parsley 79mg
• 1 cup mango 45mg
• 1 cup cantaloupe 67mg
• 100g gooseberries 478mg
• 1 cup cauliflower 46mg