If you do not have enough vitamin c in your body, you will become prone to several diseases and infections. It is a well-known fact that foods with enough vitamin c boost your immunity and make you stronger against various bacteria and viruses. Some of the foods that we consume daily are a very promising source of vitamin c including tomatoes, cabbage, and green peas.
Apart from them, chili peppers are also a great source of this micronutrient. Chillies are more up your alley if you like heat in your food. One red chili contains close to 65 mg of vitamin c. Green herbs such as thyme contain 1.3 mg of it as well. By eating potatoes daily, you can get around 42 mg of vitamin c very easily.
Do you know that green leafy vegetables are an incredible source of vitamin c too? But it seems you’re not a fan of broccoli or spinach, is it now? Around 100 grams of spinach contains 28.1 mg of vitamin c. This is 34% of your daily recommendation. Want more? Around 1 cup of chopped bell peppers contains 190 mg of C which is more than double your recommended daily value.
Looking For Tastier Sources Of Vitamin C, Are We?
1. Lemons, Limes, and Oranges
Citrus fruits are the most reliable and probably the tastiest sources of C. One medium-sized orange contains 112 mg of C. One lime contains close to 20 mg of vitamin c.
One cup of delicious strawberries contains around 97 mg of this vital vitamin.
One large papaya can give you close to 475 mg of it.
4. Kiwi Fruit
This fruit has 72 mg of this vitamin which is 80% of your recommended daily value.
This is probably one of the healthiest sources of vitamin c and it offers you around 125 mg of it.
Grab a handful of blackberries and you get around 20 mg of vitamin c every morning.
Don’t have time to peel and cut up a big bowl of fruits every day? Don’t worry. You can always go for cold-pressed juices instead to boost your immunity. These are delicious and dense with nutrition. Add a dash of mint and rock salt for that extra kick and you are good to go.
Now, you know about the various sources of this vitamin. But the one thing that remains untouched is why would anyone need vitamin c in the first place? Adults between the age of 19 and 64 need close to 40 mg of vitamin c every day. It helps your body metabolize protein and absorb iron as well. The abundance of antioxidants in vitamin c enhances your immunitylevels, helps prevent and reduce cell damage, and a lot more! Deficiency of vitamin c is a rare phenomenon but it can occur in certain individuals. It leads to a disease called scurvy. Its symptoms are:
- Fatigue and tiredness
- Severe joint pain
- Recurring leg pain
- Bleeding and swollen gums
- Red or blue spots on the skin
- Skin becoming prone to bruising
The best form of C is available in the fruits that we eat. Fresh fruits and vegetables and their juices are a very dependable and highly preferred source of this vitamin. Even if you do decide to buy a vitamin c supplement, any excess will be excreted from your body. All in all, it is a powerful immunity booster that you should include in your diet right away.