While we all are aware of the benefits of micro-nutrients for optimal health at every stage of our lives, Vitamin C stands out like a superhero in the world of vitamins and minerals. Also known as ascorbic acid, Vitamin C is not only essential for glowing skin, but it also plays a vital role in the proper functioning of the heart, brain, muscles and nerves.
Being an antioxidant, Vitamin C keeps your cells safe from the damaging effects of free radicals. Lack of this vitamin can lead to anaemia, fatigue, mood swings, scurvy, declining immunity against diseases and infections, bleeding gums, heart complications, Alzheimer's and even cancer.
So it’s evident that we all must follow a diet rich in Vitamin C foods to maintain the required level of this vitamin in our body. Now we are aware of the fact that oranges are a great source of Vitamin C, but there are nearly 20+ other Vitamin C-rich foods that you should also consider adding to your diet.
Top 8 Benefits of Vitamin C
Before we jump straight into the discussion of Vitamin C foods for skin, hair, eyes and immunity, let's understand why this nutrient deserves the spotlight. For this, we need to take a quick look at how Vitamin C improves our overall health or quality of life. So let’s do it:
- Vitamin C protects you from chronic diseases.
- This powerhouse of antioxidants supports the immune system.
- It helps promote collagen synthesis. Collagen plays a crucial role in the regular functioning of the cornea, cartilage, blood vessels, gut, tendons, skin, and ligaments.
- Makes your skin look radiant.
- Helps control the blood glucose level.
- Keeps the blood pressure level normal.
- Prevents early skin ageing.
- Aids in healing wounds.
All these benefits of Vitamin C make it a crucial component of a robust wellness routine.
Vitamin C-rich Foods and Sources
As we now know how beneficial Vitamin C is and why we should follow a diet rich in Vitamin C foods, let's check out the list of the highest Vitamin C foods that can help you stay fit and healthy:
1. Citrus Fruits
Oranges, lemons, grapefruits, tangor, limes and 30+ other fruits fall under the category of citrus family that is known to be rich in Vitamin C. With regular intake of these fruits, you will experience your health improving, enhanced collagen production, more skin elasticity and a youthful glow. One orange contains 70 mg of Vitamin C whereas one grapefruit contains 96 mg of Vitamin C.
2. Berries
Strawberries, blueberries, raspberries, and blackberries are packed with Vitamin C. If healthy hair and improved eye health are your goals, you must include berries in your daily diet. 100 gm of blueberries contains 9.7 mg Vitamin C, 100 gm of strawberries contains 58.8 mg Vitamin C and 100 gm of blackberries contains 21 mg Vitamin C.
3. Kiwi
This small but mighty fruit is a powerhouse of Vitamin C. 100 gms of Kiwi contains 92.7 mg of Vitamin C. So eating a kiwi a day fulfils your entire day’s requirement of Vitamin C. Study shows that an adult woman needs 75 mg of Vitamin C a day whereas an adult male needs 90 mg of Vitamin C a day. (1)
4. Bell Peppers
Red, green, and yellow bell peppers are excellent sources of Vitamin C. 100 gm of red bell peppers contain 127.7 mg of Vitamin C, 100 gm of green bell peppers contain 80.4 mg of Vitamin C and 100 gm of yellow bell peppers contain 342 mg of Vitamin C. Bell peppers are one of the highest Vitamin C foods for eyes and hair.
5. Guava
Many are unaware of the great potential in this pretty common tropical fruit, guava’s high Vitamin C content. Every 100 gm of guava contains 228.3 mg of Vitamin C.
6. Papaya
Another fruit that’s rich in Vitamin C is papaya. 100 gm of papaya contains 61 mg of Vitamin C.
We now have a list of Vitamin C-rich foods for hair and people who follow a strict vegan diet. However, all the popular sources of Vitamin C-rich foods for vegetarians revolve around fruits and vegetables.
So you can now plan your daily diet in an effective way that allows you to intake the necessary amount of Vitamin C. And if all such meal/diet plans seem like a burden, include gluten-free, vegan, colours and additives free What’s Up Beauty Gummies in your routine for a daily dose of Vitamin C, biotin, Zinc and several other micronutrients. Ensure your well-being with the power of Vitamin C-rich foods for immune health and experience the incredible benefits for yourself!
References:
- https://www.ncbi.nlm.nih.gov/books/NBK225480/