What is Vitamin C?
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally available in certain foods and added to others. Vitamin C is also a dietary supplement and has proven to be an important physiological antioxidant that regenerates antioxidants in the human body. Early studies show that Vitamin C may help prevent or even delay the development of cancers, cardiovascular diseases, and several other diseases.
5 foods with Vitamin C
One large orange contains 82 mg Vitamin C, which is over 100% your daily value (DV). There are a variety of oranges within the citrus species. Citrus x Sinensis is considered a sweet orange. Citrus x Aurantium is a bitter orange. Oranges contain natural vitamin C because of their citric qualities. In percentages, 100g of orange juice contains 88% Vitamin C.
Half of a chopped red pepper contains 95 mg of Vitamin C, which is, again, over 100% of your DV. The Vitamin C in red peppers comes from a nutrient called capsicum. Percentage-wise, 100g of capsicum contains 404% Vitamin C.
One cup of Kale contains 80 mg Vitamin C, 80% of your DV. Kale is also known as leaf cabbage, can be green or purples, and is often found as loose leaves instead of as a head. In percentages, 100g of kale contains 200% Vitamin C.
One whole Guava contains 125mg of Vitamin C, over 100% of your DV. Guavas are tropical fruits that are cultivated and enjoyed in tropical and subtropical regions. Psidium guava is a small tree of the Myrtle family native to Mexico, Central America, and northern South America. In percentages, 100g of Guava contains 380% Vitamin C.
One Kiwi contains 64 mg of Vitamin C, which is over 100% of your DV. Kiwifruit is also known as Chinese gooseberry, which is the name given to edible berries of several species of the woody vines of the Genus Actinidia. Kiwi fruit is overall about the size of a large chicken egg. In percentages, 100g of kiwi contains 154% Vitamin C.
Benefits of consuming foods that are rich in Vitamin C
Healthy skin growth and collagen formation
Increased and improved mineral absorption
Fights free radical damage
Boosted immunity for fighting colds and flu
Improved gum and teeth health
Improved circulation and heart health
Women can consume up to 75 mg of Vitamin C a day, and men can consume up to 90 mg Vitamin C a day. The daily value for both is 60mg.
Health Benefits of Vitamin C
Vitamin C promotes a healthy, well-functioning immune system. Vitamin C helps stimulate the production of white blood cells, which are essential to effective immunity. Vitamin C is an antioxidant that also helps protect white blood cells from the damage.
Consumption of Vitamin C may decrease the appearance of wrinkles and alleviate dry skin. The antioxidants present in Vitamin C help to reduce effects of pollution, stress and even a poor diet.
Some studies show that high levels of Vitamin C in the blood may reduce the risk of a stroke by 50%.
Vitamin C is essential for our well being and is one of the few vitamins that cannot be over consumed. Incorporate some of these Vitamin C-packed foods in your daily diet for better, long-lasting health benefits.