Vitamin C is also known as ascorbic acid. It is an important anti oxidant. It is needed in the body to produce collagen. It is also one of the naturally occurring nutrients. It helps in neutralization of free radicals.

Importance of Food Rich in Vitamin C

Vitamin C is very important for the body. It has many advantages. The advantages of having food rich in vitamin C are:

  1. It helps to rebuild tissues, bones and blood vessels

  2. It helps in quick healing if there is any injury

  3. Functionality of brain is increased by consuming food rich in vitamin C

  4. It reduces the risk of cancer and stress

  5. It lowers the level of cholesterol in blood

Requirement of Vitamin C in the Body

Vitamin C is necessary for the body. But it is said that everything should be taken in right amount. Excess of vitamin C and less amount of vitamin C both of these things are harmful. A normal balanced diet having normal level of vitamin C is beneficial. As suggested by the doctors in United States, a person should consume 60 mg of vitamin C every day.

Problems Due to Deficiency of Vitamin C

  1. Bruises take place very frequently

  2. The gums start to bleed

Problems Due to Excess of Vitamin C

  1. Stones in kidney

  2. Diarrhea

Food Those are Rich in Vitamin C

  1. Strawberry Fruit: Strawberries are considered to be every tasty fruit. Everyone loves to have strawberries. Besides being the tastiest food, strawberries are also rich in vitamin C. they are rich in fiber and have antioxidant properties as well. They help to lower the level of stress and also protect the heart from more of cholesterol. They can be consumed as a part of diet in either deserts, drinks or raw as a fruit.

  2. Orange Fruit: All the citrus fruits are rich in vitamin C. grapefruit, lemon, Clementine are all citrus fruits. Citrus foods should be consumed at all times of day. Fruits as it is are very handy. Whenever free, a person should peel of the fruit and have it.

  3. Papaya Fruit: Papaya is a very good source of vitamin C, vitamin A, and vitamin B9. One serving of papaya in one day is very beneficial. Papaya can be incorporated in the diet in yoghurt or smoothie. It is not a fruit that is available ever where in the world. But it is a rich source of vitamin C.

  4. Bell Peppers: Bell peppers are a very rich source of vitamin C and beta carotene. The scientist recommend to have maximum amount of red bell pepper because it has highest vitamin C content and green bell pepper provide least vitamin C content. A combination of pasta sauce, pizza and sweet bell pepper makes a rich vitamin C diet. It is told that bell pepper have many benefits such as it prevent cataract, prevent heart attacks and formation of blood clot.

  5. Tomato: Tomatoes provide a source of vitamin C as well. The bright red tomatoes can be part of morning sandwiches, soups and other items. The sun dried tomatoes have large amount of nutrients that are very helpful.

  6. Guava Fruit: Guava is very rich in vitamin C. It also has a high content of fiber, potassium and magnesium. It should be taken two times per day. Some efforts are being made to import this fruit from the tropical region so that there is no scarcity of guava.

  7. Potatoes: The main advantage of potatoes is that they are easy to find, easy to store and the easiest to prepare. They are also not expensive. In natural form potatoes contain high concentration of vitamin C and minerals.

  8. Broccoli: Broccoli has its share of vitamin C. it is the best thing to eat, it may be consumed raw, cooked or fried. The benefits of broccoli are innumerous such as it is multi nutrient, highly fibrous, detox agent and many more. If a broccoli is overcooked it will lose its essential nutrients. One serve of broccoli has 90 mg of vitamin C in it.
  9. Kiwi Fruit: Kiwi fruit has its origin in New Zealand. The kiwi fruit has more amount of vitamin C than an orange fruit.. Another benefits of kiwi fruits are high in potassium content, flavanoids etc. children who eat kiwi fruit are less prone to respiratory disease. They can be served as a part of tarts, fruit salad or desserts.

Have healthy food!!

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