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Our bodies are a healthy composition of vitamins and nutrients, each of which has a significant role to play in keeping the body active and healthy. One of the common vitamins that we often hear about is Vitamin C which is found in citrusy food items, particularly fruits and vegetables. It is a water-soluble vitamin that is an excellent antioxidant and works great for the skin and immunity system. It also is essential for bones, teeth, collagen synthesis, and connective tissues.
One of the most common citrusy fruit, orange is super rich in Vitamin C. It reduces inflammation and cholesterol both. One orange has about 70 mg of Vitamin C which almost fulfills your daily requirements. An adult should consume at least 90mg of Vitamin C every day, unavailability of which can cause bleeding in the gums, infections, anemia, poor wound healing, and frequent bruising. Here’s a list of food items that can help you fulfill your Vitamin C daily requirement.
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Let’s have a look at foods that have more Vitamin C than an orange
Strawberries are not just pretty-looking fruits but are loaded with Vitamin C, folate, magnesium, and even antioxidants. Thankfully strawberries are available round the year and you can find yourself a nice box in any nearby market. Daily consumption of at least 10 of these beauties can help prevent diabetes, vascular diseases, and even cancer by giving you 108 mg of Vitamin C.
How to Consume: You can directly eat them as a snack or top your salads, smoothies, and quinoa bowl with diced strawberries to add color and flavor.
Broccoli is a superfood and just one cup of it provides about 100 mg of Vitamin C. Eating food rich in Vitamin C helps reduce stress and increase immunity, hence eating broccoli is a great choice.
How to Consume: You can use broccoli flowers in your salads, use it as a topping for your bread toast or make a filling for your rotis. Since it does not have a very strong flavor, broccoli can be consumed in multiple ways.
Papaya is another beautiful food that is packed with the goodness of vitamins and nutrients. 150 gms of papaya has about 87 mg of Vitamin C which is very close to your daily requirement. It also helps in improving the bowel moments. So, eat your papaya every day.
Pineapple is a beautiful fruit that is often eaten raw or in salads. It has a sweet and tangy flavor that is loved by young and old alike. One and a half cup or approximately 175 gms of pineapple has about 114mg of Vitamin C.
How to Consume: You can slice them and eat them directly or add some to your salad bowl and eat it with other fruits.
Looks like all beautiful fruits have Vitamin C in them. Kiwis have a gorgeous structure and are packed with Vitamin C as well. They reduce stress, increase immunity, and lowers your cholesterol levels as well. Every 100 gms of kiwi contains about 93mg of Vitamin C.
How to Consume: Eat 2-3 kiwis every day, either directly or as part of a salad. You can also add them to your smoothies.
6. Fresh Thyme
As surprising as this may sound, thyme actually has more Vitamin C than oranges. A little sprinkle of fresh thyme over your food can give you a minimum of 4-7 mg of Vitamin C, whereas 60 gms of the same has about 90mg of Vitamin C. This magic sprinkle can help you fight infection with better immunity. It is also great for creating antibodies and kill viruses.
How to Consume: Always sprinkle some crushed fresh thyme over your curries and salads. It not only adds a great flavor but brings in a lot of nutritional value to your plate as well.
7. Bell Peppers
Bell peppers are often seen as pizza toppings or as part of your salads because they add a nice color to your plate. But now when you chop these pretty peppers in your salad, just know that they are super-rich in Vitamin C and will boost your immunity to manifolds. One medium bell pepper has about 152mg of Vitamin C.
How to Consume: Make pizzas and top them with bell peppers. You can also use them in your salads, or grill them with some seasoning to make them more crunchy.
Guavas may not be as tangy and citrusy as the other fruits but they are rich in Vitamin C. One guava has about 200mg of Vitamin C which is more than double of an orange. So, eat guavas every day.
How to Consume: You can eat raw guavas with chaat masala. They taste delicious at any time of the day.
To conclude, we can only say that Vitamin C has great anti-inflammatory properties, boosts immunity, and also is great for the skin. Whenever you eat a fruit that is rich in Vitamin C, don’t forget to apply the peel on your face, they work great as a natural face pack.