Table of Topics
Vitamin C, called L-ascorbic acid, is a water-solvent nutrient. It is a fundamental and the most important nutrient to enrich our health. Vitamin C is derived from various fruits and veggies. You can incorporate them in your daily eating habits for better health and glowing skin. Vitamin C sources for good skin are oranges, strawberries and other berries, and mango (which has a high source of natural ceramides). L-ascorbic acid is tracked down in many new foods grown from the ground, yet can be made into dietary enhancements. The research says that the best vitamin C sources help in maintaining the nutrients in the body.
Why Do You Need Vitamin C?
Vitamin C source is associated with the turn of events and the capacity of different body parts. It assists your body with creating fundamental mixtures (collagen L-carnitine and synapses) that help your nerves, heart, mind, and muscles work and your body produce energy.
L-ascorbic acid additionally reestablishes cell reinforcements in your body. It additionally assists your body with processing protein and retaining iron.
Adults aged between 19 to 64 need around 40 milligrams (mg) of L-ascorbic acid daily. Assuming that you eat the right food sources, you will remain healthy in the long run.
Even though vitamin C insufficiency is moderately uncommon, it can prompt various health issues and ailments. These include:
- Exhaustion
- Tiredness
- Joint pains
- Swollen gums and bleeding gums
- Red or blue spots on your skin
- Your skin swelling without any problem
Then again, an excess of Vitamin C might cause stomach torment and other processing issues. Nonetheless, excess the nutrient isn’t a worry as it isn’t put away in your body.
Here is the list of 10 best vitamin C sources in food which are very beneficial for your body and good skin –
You May Like Also:
10 Foods That Are High in Vitamin C Sources
1. Bell Peppers
Bell peppers are among the most noteworthy wellsprings of Vitamin C, for veggie lovers. Bell peppers are exceptionally nutritious, have various medical advantages, and are additionally unequivocal taste enhancers in both vegan and non-veggie lover dishes. One-half cup of raw red bell peppers packs as much as 140 mg of Vitamin C.
2. Guava
Guava is very famous in the Indian subcontinent and is very plentiful in Vitamin C, containing however much 250 mg of Vitamin C in a 100 gm serving. This much Vitamin C is over two times our everyday admission necessity! They are additionally wealthy in other fundamental supplements like dietary fiber, folic acid, potassium, and manganese. This makes them great eating regimen superfood varieties, as one 100 gm serving contains only 68 calories. Guavas are exceptionally flexible natural products and can be utilized in pastries, natural product salad, green plates of mixed greens, juices, jams, and mixed drinks.
3. Citrus Fruits
Citrus organic products like oranges, grapefruits, lemons, and limes are great wellsprings of Vitamin C. One medium estimated orange contains as much as 70 mg of Vitamin C. Squeezed orange is an extraordinary eating routine organic product juice as one 100 gm serving contains only 45 calories and 93 mg of Vitamin C! A similar measure of grapefruit juice contains 70 mg of Vitamin C. Lemons are utilized in many detox water recipes to flush out poisons from the body and taking them promptly in the first part of the day with ginger and water is fitting. This multitude of organic products can be utilized in getting ready-mixed drinks, sweets, and parfaits.
4. Kiwi
This little, dazzling green and fluffy natural product from New Zealand, has much more Vitamin C than an orange, which is viewed as a Vitamin C force to be reckoned with. Around 2 medium-measured kiwis, organic products contain as much as 137.2 mg of L-ascorbic acid. They are rich in flavonoids and copper. They have as much potassium as bananas and are ideal nourishment natural products for youngsters. Kiwis can also be used in treats (cakes and baked goods), natural product juices, mixed drinks salad dressings, organic product plates of mixed greens, and so on.
5. Broccoli
While you’re attempting to practice good eating habits, broccoli will be your most reliable friend. Whether you eat it raw or cooked, you can never turn out badly with this green cruciferous vegetable, 100 gm of which packs 132 mg of L-ascorbic acid, a ton of fiber, and pretty much 30 calories! It detoxifies your blood and flushes out unsafe stuff. It’s staggeringly adaptable and can be utilized in servings of mixed greens, pizzas, pasta, sautéed food, or curry recipes. You can add broccoli to your bowl of broiled veggies to improve their nourishment profile.
6. Strawberries
Strawberries are the most flavourful and the most delicious berries on earth. They are wealthy in cell renewal properties, which are great for the heart and fundamental for glowing skin. Only one 100 gm serving of raw strawberries can meet a portion of your everyday admission necessity. They’re very wealthy in fiber, which is significant for good your digestive tract and your digestive system. You add some of these frozen berries to your yogurt or frozen yogurt cups or make smoothies and juices out of them.
7. Salad Greens
Green vegetables like spinach are plentiful in Vitamin C and are additionally the most extravagant wellsprings of plant supplements. One 100 gm serving of spinach packs however 120 mg of Vitamin C, which is just about enough for a day. Ensure you remember a few mixed greens for your dinners ordinarily, to satisfy your everyday Vitamin C necessity.
8. Aamla or Indian Gooseberry
Aamla is India’s trick of the trade, with the enchanted organic product being involved by Indian Ayurveda specialists and herbologists in a ton of their desi restorative mixtures and balms. It’s an exceptionally wholesome superfood, which has one of the most thought supplies of Vitamin C in nature. The natural product is consumed in a sweet salted structure or is dried, made into treats, and afterward eaten. Some Ayurveda marks sell Aamla juices, which should have invulnerable supporting properties, and safeguard the body against occasional or different illnesses.
9. Cauliflower
Cauliflower is not anybody’s #1 vegetable, yet it’s profoundly nutritious, as it is plentiful in fiber and Vitamin C. One cup of finely diced cauliflower contains 45 mg of the Vitamin. Vegetables are broadly consumed in India and are a rich wellspring of Vitamin K and folate.
10. Tomatoes
These dazzling red organic products, frequently mixed up as vegetables are plentiful in Vitamin C, with one cup (100 gm) of raw tomatoes containing right around 100 mg of the Vitamin. Tomatoes are perfect for the skin as they have hostile to irritation properties and meaningfully affect the skin.
Which food has the highest vitamin C?
1. Cantaloupe
2. Bell Peppers
3. Guava
4. Citrus Fruits
5. Kiwi
6. Broccoli
7. Strawberries
8. Salad Greens
9. Aamla or Indian Gooseberry
10. Tomatoes
Is lemon high in vitamin C?
Lemons are very rich in vitamin C. In addition, they’re a decent source of potassium and vitamin B6.
As we all know that even cosmetic products have started to incorporate Vitamin C as the main ingredient in their ingredient list. These shows how legit important Vitamin C sources for good skin.
Join us on Instagram and Pinterest
