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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:
  1. 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.
  2. 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.
  3. Capsicum, in particular red capsicums
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. Brussel sprouts. Brussel sprouts are a good source of folate, iron and vitamin C.
  9. Orange. The humble orange along with all other citrus fruits are a great source of vitamin C.
  10. Cauliflower. Cauliflower belongs to the same family as broccoli and Brussel sprouts

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