YD News/ Top foods high in Vitamin C, this nutrient is crucial/ Three minutes read
Top foods high in Vitamin C, this nutrient is crucial
The vitamin is essential for tissue maintenance, bone health, and the protection of cells and blood vessels from harm. Vitamin C is an essential component for a variety of bodily functions. And it’s one of those vitamins that our bodies can’t produce on their own.
According to the National Institutes of Health (NIH) Office of Dietary Supplements, vitamin C can help renew cells, and strengthen the immune system. Its antioxidant capabilities allow the body absorbs iron.
And, Vitamin C may reduce the risk of heart disease and memory disorders. It protects against eye illnesses like macular degeneration.
Foods that Contain the Most Vitamin C
People should start with a diet rich in fruits and vegetables. Age, heredity, absorption, illness, exercise, stress, sleep, alcohol, and a variety of other lifestyle factors all influence how much vitamin C one needs.
It’s important to remember that cooking alters the nutritious content of meals. According to a paper published in April 2018 in the journal Dish Science and Biotechnology.
Vitamin C is heat sensitive and water-soluble. And the longer you boil food with vitamin C, the more vitamin C it loses. Microwaving a dish with vitamin C retains the nutrient. If you can consume high–vitamin C foods fresh, that’s even better.
Vitamin C-rich Vegetables
Here are some foods that include vitamin C. It contains flavonoids and bioflavonoids (strong antioxidants) that work with vitamin C. As suggested by the National Institutes of Health.
These are some vegetables that are great sources of vitamin C.
Bell peppers
A 1 cup portion of chopped red bell peppers has 191 mg of vitamin C.
Red and green chili peppers
One red chili pepper contains 64.8 mg of vitamin C.
Dark green leafy vegetables
This includes garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli. Suppose If you take 1 cup of chopped broccoli it has 81.2 mg of vitamin C.
Potatoes
One medium-size potato contains 17.7 mg of vitamin C.
Vitamin C-rich Fruits
Citrus fruits and juices are well-known for their vitamin C content. And these are some fruits that are high in vitamin C and are regarded to be excellent sources.
Guava
Just one of these tropical pink-fleshed fruits delivers 125 mg of vitamin C.
Strawberries
Berries are brimming with antioxidants, and 1 cup of sliced strawberries has 97.6 mg of vitamin C.
Papaya
1 cup of this orange-hued fruit’s cubed flesh yields 88.3 mg of C.
Oranges
This orange-hued fruit’s cubed flesh contains 88.3 mg of vitamin C per cup.
Kiwi
Small yet powerful, one kiwifruit has 64 mg of vitamin C.
Blackberries
Blackberries provide 30 milligrams of vitamin C per cup.
Lemons and limes
A lemon contains 34.4 mg of C. A smaller lime has 19.5 mg of vitamin C.
Vitamin C for Specific Health Conditions
There’s no denying that vitamin C is an essential nutrient for our bodies to operate properly. The number of diseases and conditions that vitamin C is said to help or prevent is expanding all the time.
Neurodegenerative diseases
Alzheimer’s disease, multiple sclerosis, Huntington’s disease, and Parkinson’s disease are only a few of them. In animal research, vitamin C and neurodegenerative illnesses showed promise for the treatment of neurological diseases. Human studies are limited and weak in data.
Various cancers
The National Cancer Institute states that intravenously given high-dose vitamin C may enhance cancer patients’ quality of life. The FDA has not approved vitamin C as a cancer therapy. And there is a link between eating a lot of fruits and vegetables and a lower risk of cancer. there isn’t yet a direct link between vitamin C and cancer treatment.
Eye issues
The eye has a high metabolic rate, which causes the production of harmful free radicals that damage cells. The current assumption is that vitamin C is such a good antioxidant a molecule defender. It may aid in the battle against free radicals that cause eye damage.
Psychiatric disorders
A number of small-scale research have suggested a reference between vitamin C and positive effects on mood and associated conditions including depression and anxiety. There are biological explanations for the favorable effect of vitamin C on mood.
The common cold
Vitamin C helps to decrease the duration of a cold.
Vitamin C aids in the absorption of iron from the diet. Useful for vegans, vegetarians, and anemics. Pairing vitamin C-rich meals with iron-rich foods. Spinach with orange segments or black beans with salsa, is very beneficial.
One major benefit of Vitamin C
Younger, Healthier Skin
Diets rich in vitamin C are likely to have other positive benefits for the skin too.
Vitamin C benefits are :
It reduces the formation of scars. And It also helps to prevent wrinkles and maintains the skin’s overall health.
Vitamin C creams and serums are highly popular in the market. And the review study found that topical applications of vitamin C produced better results for collagen formation. More research is needed.
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