Vitamin C is one of the most important key vitamins required in your daily nutrition. On an average an adult requires anywhere from 75 to 90 milligrams of Vitamin C every day. There are a couple of reasons to why you should include Vitamin C daily in your dietary plan;
- It fastens would healing and tissue connectivity of your body
- It helps boost collagen in your skin and also enhances skin cells turnover
- Your daily iron intake absorption is enhanced, resulting in helping your bones and teeth to stay strong and healthy
- It boosts your immune system
Myth: Everything sour should be avoided in colds and flu. Lemons and Oranges are a big No No!
Reality: Oranges and lemons are rich sources of Vitamin C, juicing on them will strengthen your immunity against the flu virus.
You do not have to reach for pricey Vitamin C supplements when you can find rich sources of Vitamin C in your favorite seasonal fruits and vegetables.
Vitamin C Foods Available
Pakistan produces an average of 560,000 tons of guava annually. Recent research has revealed Guava to be much richer in Vitamin C concentration as compared to oranges with 200 mg of Vitamin C in 1 guava fruit.
The freshest source of Vitamin C you can juice in your diet every single day. Oranges are good sources of potassium, folate and Vitamin A. One 8 ounces of orange juice contains 120 mg.
Grapefruits belong to the family of oranges which explains why they are highly concentrated in Vitamin C. Grapefruits are great for heart patients given it’s also rich in Vitamin A and fiber. Slice up a single grapefruit for your breakfast and enjoy the sourly goodness.
Green Pepper is a surprising source of rich vitamin C sources in vegetables. They are also fully enriched with Vitamin A, K and B6 nutrition. Simply chop a medium sized pepper and add it in your salads, omelets, sandwiches or stir fry rice.
1 cup of strawberries contain n up to 98mg of vitamin C. Apart from the good vitamins it is also a good source of folate (an important hormone derivative for female’s reproductive cycle), potassium, magnesium and fiber. Add some strawberries to your cereal, oatmeal or yoghurt bowls every day for a fulfilling breakfast in the morning.
Raw Cabbage has a small dose of Vitamin C. Cooked Cabbage however helps you with refined doses of Vitamin C by shrinking the overall volume of the vegetable. Cabbage is full of antioxidants, minerals and provides you about 30 to 60 mg of Vitamin C.
Tomato is another excellent source of Vitamin C. you can have concentrated sources of vitamin C by juicing fresh tomatoes. It is also rich in Vitamin A and lycopene, two important derivatives in skin rejuvenation.
The crunchy delicious vegetable is loaded with Vitamin C. One cup of raw cauliflower contains up to 51mg of Vitamin C. It is a great source of antioxidants and Vitamin K as well.
A refreshing summery treat, Melons are filled with healthy nutrients. One cup of melon has about 30mg of Vitamin C in them. It is also great for providing many B Complexes Vitamins.
Pineapples are sweet, tangy and delicious and the plus of it is that it comes with healthy doses of Vitamin C. One cup of pineapple chunks contains about 80mg of vitamin c. you can use pineapples as a sweet snack or dessert.
Potatoes are great sources of potassium and also have high Vitamin C content in them. you also get good amounts of magnesium and niacin. For extra added fiber nutrition, make sure to eat the potato skins as well.
Lemons are known as small doses of Vitamin C supplement. Lemons’ importance cannot be stressed upon enough. Squeezing some fresh lemons in your daily morning drink will not only boost your immune system but also give you a radiant glow.
The seasonal papaya comes with so many health benefits. Scoop small balls out of papayas and sprinkle some salt and lemon for best taste results.
The king of fruits, Pakistani is known for its production of some of the tastiest seasonal mangoes. 1 cup raw mango gives the nutritional value of 60.1mg. we do not have to tell you the ways you can eat mango.
Cantaloupe is another juicy fruit you can consume for your daily Vitamin C fulfillment. 1 cup of cantaloupe gives you 57.3mg of vitamin C.
Vitamin C should be a must have vitamin in your staple food for an overall good health. Since it is abundantly available in all plant based foods, you can never get short on the good vitamin. Not being able to have complete dose of Vitamin C in your daily health can lead to health problems like;