You may have read from your school days on the fact that Vitamin C is vital for human body to boost your immune system and to maintain healthy tissues blood vessels, and cartilage. The powerful antioxidants in Vitamin C reduce the oxidative stress and lowers Cancer risks, prenatal health problems, eye disease, and premature ageing.
But do you know how much of Vitamin C is required for your body daily? Or what are Vitamin C rich foods? Dieticians and Nutritionists recommend Adult Men to take 90 mgs and Adult Women to take 75 mgs of Vitamin C daily.
Below is the list of Top 6 Vitamin C rich foods. Include these foods in your diet to ensure you get your daily dose of vitamin C to stay hydrated and healthy.
1. Citrus Fruits
Citrus Fruits are the most common and rich sources of Vitamin C. Include Oranges, grapefruits, lemons in your diet to boost immunity and to keep harmful chemicals within your body in check. A medium sized orange contains 70 mg of Vitamin C and is also source of folic acid, potassium, and B vitamins. Half a cup of the Grapefruit contains 70 calories, while a lemon has 40 mg of Vitamin C.
2. Red and Green Peppers
Red and Green Peppers are good sources of Vitamin C. Do you know that a cup of cooked red or green peppers contains 121-132 mg of vitamin C, which is three times more Vitamin C than one Orange has? Yellow Peppers are also good sources of Vitamin C. So, include the bell peppers in your dishes not just for right nutrients, but also for a colorful looking dish.
Guavas are another superfood with abundant Vitamin C, potassium and manganese. It is rich in fiber and low in calories. A guava is packed with only 37 calories yet contains 125.57mg of Vitamin C, which is twice that of recommended daily intake.
Papayas are plethora of health and skin care benefits. A rich source of vitamin C and vitamin A, Papayas can lower the cholesterol, strengthens bones, clears sinuses, aids in digestive health and brightens the skin. A medium cup of Papayas are packed with 88.3 mg of vitamin C.
100 Grams of Cauliflower is packed with 48.2 mg of vitamin C, which equals 58 percent of daily Vitamin C intake. Cauliflower not only provides nutritional qualities, but it detoxifies your body and keeps inflammation in check, and lowers the risks of cardiovascular and cerebrovascular diseases and improves brain function.
A wonder vegetable, Broccoli is a powerhouse of health benefits, including detox properties, cancer-preventing properties and boosting your immune system. A cup of cooked Broccoli contains 150% of daily Vitamin C value. You can either consume it raw, cooked or tossing it in salads.
Kiwis, Brussels Sprouts, Kale, Fresh Thyme, Strawberries, Mustard Greens are also other rich sources of Vitamin C to include in your daily diet.