10 Rich Vitamin C Foods to Add to Your Diet
Vitamin C is also known as ascorbic acid. It is critical for the normal functioning of the body and is arguably the best-known immune-boosting vitamin. Being a potent antioxidant, vitamin C helps protect cells from damage caused by free radicals which can potentially contribute to the development diseases.
Vitamin C deficiency is more likely in the following scenarios:
- If you smoke or are exposed to pollution,
- drink caffeine in any form,
- are under stress,
- are recovering from illness or surgery,
- take aspirin regularly
- over the age of 55.
Some of the signs of Vitamin C deficiency are:
- bruise easily,
- susceptible to infections and colds,
- lack energy,
- have gums that bleed easily,
- and have nosebleeds regularly.
The recommended dietary intake (RDI) of vitamin C is 45 mg/day and it is best to take the vitamin naturally from the following food sources:
- Guava. This fruit contains about four times the amount of vitamin C as an orange. It’s also rich in vitamins A, folic acid, fibre, potassium, copper and manganese.
- Blackcurrants. These berries are also rich in antioxidants and flavonoids and may help to relieve inflammation as well as urinary tract infections. Blackcurrants are also a good source of potassium.
- Capsicum, in particular red capsicums
- Broccoli. Broccoli helps to boost the immune system and can also help to fight cancer. It is packed with vitamin C as well as high in beta-carotene, carotenoids, B vitamins such as folate, calcium, zinc, and fibre. Broccoli should only be boiled or steamed very briefly so as not to lose its beneficial components.
- Strawberries. Strawberries should be eaten when fresh, as their antioxidant values, as well as their vitamin C content will drop with time, drops the longer they are kept.
- Kiwi. The small is a great source of potassium, antioxidants and omega-3 fatty acids. They should be eaten as soon as they are sliced as leaving them standing could deplete their vitamin C levels.
- Papaya. The papaya is a great source of other antioxidant nutrients such as carotenes and flavonoids; and vitamin A and folate. Papaya also contains the enzyme, papain, which is an excellent aid to digestion.
- Brussel sprouts. Brussel sprouts are a good source of folate, iron and vitamin C.
- Orange. The humble orange along with all other citrus fruits are a great source of vitamin C.
- Cauliflower. Cauliflower belongs to the same family as broccoli and Brussel sprouts
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