Vitamin C plays vital role in strengthening the immune system, bones, blood vessels, and cells. Vitamin C was discovered in 1930 by Hungarian biochemist Albert Szent. One large papaya serves 527 percent of the daily value of vitamin C.
Importance of vitamin C!
Marisa Moore, RDN, from Atlanta says “Vitamin C is a nutrient we need for so many processes in the body,” she says. “And it’s one of those essential vitamins we can’t make in our bodies.” It helps to maintain tissues, healthy bones and to protect blood vessels and cells from any damage. Vitamin C also regenerates cells and helps to absorb Iron in the body. It is an effective and most powerful antioxidant. Dementia, macular degeneration and many other diseases can be avoided by sufficient intake of vitamin C.
What Foods Are the Highest in Vitamin C?
There are ample of food choices that are indeed tastier and provide a sufficient amount of vitamin C. red bell pepper and citrus fruits are the main sources for the same. In fact, red bell pepper supply 100 percent of your daily requirement for vitamin C. according to Michael Wald MD “People should always begin with a diet high in fruits and vegetables,” But always keep in mind that vitamin C is heat sensitive and water-soluble soo, overcooking of food containing Vitamin C may also diminish it from your food.
Vegetables and Herbs That Provide Vitamin C
- Red bell pepper, Green Chili Peppers and one red chili pepper supply 64.7 milligrams (mg) of vitamin C, or slightly more than 100 percent of the daily Vitamin. 1 cup portion of chopped red bell peppers has 190 mg of vitamin C, or 211 percent of your daily requirement.
- Parsley and Thyme One teaspoon of thyme have 1.3 mg of vitamin C, or 1.4 percent required daily.
- Dark Green Leafy Vegetables like garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli also contains high level of Vitamin C. 1 stalk of broccoli (about 1 2/3 cups) has 134 mg of vitamin C, or 148 percent
- Potatoes 1 medium-sized potato contains 42 mg of vitamin C, or 70 percent
Fruits that contain a great level of vitamin C are:
- Kiwi is also a good source for vitamin C- One kiwi has 72 mg of vitamin C, 80 percent of daily vitamin requirement
- One guava fruit has 125 mg of vitamin C, or 139 percent of your requirement
- A cup of blackberries contains 30 mg of vitamin C, or you can call it 33 percent
- One Papaya provides 475 mg of vitamin C, which is very high 527 percent
- Lemons and Limes has an average of 19 mg of vitamin C, or 21 percent
- One cup of sliced strawberries has 97 mg of vitamin C, or 107 percent
- One orange has 112 mg of vitamin C, or 124 percent of daily vitamin requirement
Daily requirement of Vitamin C
The recommended daily allowance of Vitamin C may vary from person to person as, age, lifestyle and gender matter the most. Besides, Moore says that a human body needs 10 mg of daily intake of Vitamin C.
In an earlier report published by the U.S. Food and Nutrition Board, here is the list of Vitamin C requirement as per different age groups
- Infants up to 6 months old should get at least 40 mg
- Children between 4 and 8 years should get 25 mg
- Teenagers between ages 14 and 18 should have around 75 mg for boys and 65 mg for girls
- People on or above the age of 19 need 90 mg for men and 75 mg for women
- Some people need extra vitamin C, like smokers, who should get an additional 35 mg per day. Pregnant women need 85 mg, and lactating women require 120 mg of vitamin C.
As science says Vitamin C can do wonders under specific health conditions. It is necessary for the healthy functioning of the body. In some cases, science does not have relevant sources to back the theory but it is believed that Vitamin C can improve and prevent Neurodegenerative diseases like Alzheimer’s disease, multiple sclerosis, Huntington’s disease, and Parkinson’s disease.
Whereas, The National Cancer Institute says that intravenous-administered high-dose vitamin C may help improve the quality of life of cancer patients. It is also approved by the FDA, there are many theories and studies that support the fact that vitamin C can actually do wonders in certain health conditions. Anemia, cold and many other diseases can be prevented by the ingestion of food rich in Vitamin C.
In addition to physical health, it enhances the radiance of your skin. It can also improve skin texture and quality. A review published in a journal in august 2017, Vitamin C enhances the production of collagen that helps your skin to keep firm and full. Well! There are endless benefits of Vitamin so, as early as you start the proper intake, you will get a healthier body and firm skin at the same time.