Foods With Vitamin C-Improve Your Healthy Life For 2020
Foods with Vitamin C– may be the most famous among all of the nutrients.
You are taking an orange, wah! It is so delicious and a huge source of Vitamin C.
As you know John, Vitamin C is essential for our everyday life.
Try to understand that what does -Vitamin- C- can- Do?
It is a water-soluble vitamin.
And it is needed for normal growth of health and development.
Water-soluble vitamins mean that type of vitamins dissolves in the water.
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Contents
- 1 1.Vitamin C Introduction:
- 2 2 Vitamin C Benefits:
- 3 3.Vitamin C Fruits & Vegetables Charts –
- 4
- 5 Vitamin C Fruits & Vegetables Chart-
- 6
- 7 5. Side Effect Of Vitamin- C:
- 8 6.How much-Vitamin C Intake?:
- 9
- 10 7.Deficiency of Vitamin C:
- 11 Vitamin C deficiency diagnosis by Doctor-
- 12 Vitamin C deficiency –Risk-person-
- 13 8.Vitamin C supplements
- 14 9.Conclusion:
1.Vitamin C Introduction:
Although most of the people would be hard pressed to name a good food source of Biotin or Riboflavin.
Leftover amounts of the vitamin leave the body through the urine and as sweating.
It means that you need a vitamin ongoing supply for your health.
Everyone can easily remember that citrus fruits as a very good source of vitamin c.
The first use of modern scientific methods to assess disease treatment was when the British navy used this vitamin C.
To prevent scurvy disease among sailors it was perfectly worked.
2 Vitamin C Benefits:
Some Special Points-
A. It Protects Against Excess Free Radicals-
Vitamin C is probably best known as an Antioxidant and powerful Immune.
In particular, these antioxidants help to prevent excessive activity on the part of free radical molecules.
And these Free radicals are forms of molecules that tend to be very reactive.
So many free radicals in the wrong place at the wrong time can do damage to our cells and tissue also.
In health, it gives a very bad effect directly.
B. Vitamin C and other antioxidants help prevent that damage also-
- -Damage of the lens of the eye
- -Damage the molecules which circulating around our bloodstream.
- -Damage the genetic material (DNA) in our cells.
They are all examples of damage that have been shown to be prevented by vitamin C.
C.Collagen production-
Vitamin C is required to produce- collagen & protein which plays a critical role in the structure of our internal bodies.
Collagen is the framework for getting shiny skin and our bones.
Without this, we would not survive.
This is for the severe vitamin c deficiency disease that is called– “Scurvy”.
People who have this condition get so many problems such as-
- Losen their teeth easily
- bleed easily and sometimes
- lose the strength of their boney structure also.
To prevent these types of problems Vitamin c foods are required.
You can read Orange Juice
D. Improve Brain Health-
Vitamin C is extremely necessary to make certain neurotransmitters of the brain.
These neurotransmitters are responsible for signals that carry our-
- thoughts
- feelings
- commands
around our brains and throughout our nervous system.
In particular, we need vitamin C to produce serotonin and, a hormone that plays a wide role in body systems mechanism.
It Helps-
- The nervous system
- Endocrine system
- Immune system,
- Digestive system.
- Many of our moods,
- Daily bodily rhythms
- Experiences of stress
And the pain has serotonin included as a factor in their occurrence.
E. Benefits in Common Cold-
The benefits of vitamin C are used to fighting the Common Cold is more presumed than evidenced by research work.
Hence, Vitamin C cannot prevent colds.
But it may shorten the course of the illness by up to 12 % in adults and 21 % in children with a daily 1,000- to 2,000-mg dose.
F.High Blood Pressure
High doses of vitamin C—around 500 mg daily—produced only small reductions in the Systolic i.e.upper blood pressure.
But had little effect on the Diastolic i.e.lower blood pressure.
G.Heart Disease and Cancer
Vitamin C is often its ability to fight against heart disease and cancer disease also.
Much of the misperception has been fueled by vitamin C’s antioxidant properties.
While we are not suggesting that dietary intake of vitamin C and then will automatically improve the quality of any experiences described above.
We do recommend that you please include vitamin C-rich foods in your diet on a daily basis.
3.Vitamin C Fruits & Vegetables Charts –
Vitamin C Fruits & Vegetables Chart-
| Name of Food | Vitamin- c/ 100 gram | DV % | Food Type | Final Remarks |
| Orange | 45 mg/100 gm | 1 cup-102% DV | Fruit | Citrus foods |
| Guavas | 230 mg/100 gm | One Guava-140% of the DV | Fruit | Rich in Anti-oxidant-“Lycopene”. |
| Kiwi-Fruit | 90 mg/100 gm | One Medium Size Provides-82% of the DV | Fruit | Improve Immunity Power. |
| Broccoli | 90mg/100 gm | One-half cup of steamed Broccoli provides-60% of the DV | Vegetables | Decreased risk of Cancer and Heart disease. |
| Kale | 120 mg/100 gm | One cup raw Kale delivers-90% Of the DV | Vegetables | Antioxidents |
| Strawberries | 65 mg/100 gm | One cup of Strawberries delivers-95% of the Dv | Fruit | Contains Manganese& Flavonoids and Antioxidents. |
| Papaya | 60 mg/100 gm | One Cup of Papaya Delivers-88% of the Dv | Fruit | Improve memory power. |
| Kakadu Palm | 5300 mg/100 gm | One plum delivers -530% of the Dv | Australian Superfood | Benefit for eye health |
| Green Chilli Peppers | 230 mg/100 gm | One Green Chilli Deliver-115%of the DV | Vegetables | Reduce Pain & Inflammation. |
| Lemons | 80 mg/100 gm | One medium size Lemon Delivers-90% | Vegetables | Prevent Scurvey. |
Our best food sources of vitamin C and which have a single thing in common.
Basically they are all plant foods.
Even though so many- animals make Vitamin C in their own bodies also.
Only plants can make it to the degree that they provide a rich source of the nutrient when we have eaten.
Probably most of you know about the citrus fruits which are having vitamin C on a daily basis.
In addition, many vegetables found vitamin C also.
All of the greens vegetables which are available in the market are found excellent sources of vitamin C.
We are big fans of green leafy vegetables and which are sources of many nutrients.
Vitamin c should include in daily diets.
Very good sources of vitamin C foods in the vegetable group include summer and winter squash, green beans, and carrots & tomato also.
Our Herbs and Spices can also be very helpful in boosting your vitamin C intake on a daily basis.
If you are getting 2 to 3 servings of fruit per day.
Take 3 to 5 green vegetables then you are almost getting enough foods for vitamin C.
If you find yourself worried then make sure you get a serving of fresh green leafy vegetables daily.
Since this amount will provide you with over one-third of the requirement in one sitting.
I am giving you a Table for Top 10 Vitamin C foods As bellow-
4.Top 10-Vitamin C- Rich Foods in India:-
N.B: The calories contained in the serving, the amount of vitamin C contained in one serving size of the food.
The % Daily Value (DV%) that this amount represents as DV.
5. Side Effect Of Vitamin- C:
Common side effects of- Vitamin- C- are as follows-
- Nausea
- vomiting
- And or diarrhea
- Upset stomach during or after eating
- Some times feeling faint
- Redness of the skin
- Skin itching.
- Skin Rashes
6.How much-Vitamin C Intake?:
I will give you a pdf of Daily Dairy Intake Of Vitamine C For free of cost.
Recommended Daily Dairy Intake Of Vitamin C-
| Person | Daily Requirement in mg | Remarks |
| Infants | 30 mg | Up to 2 years |
| Children | 35 -50 mg | Up to 8 years |
| Adult man | 35-45 mg | Avg Body Weight |
| Adult Woman | 35 -45 mg | Avg Body Weight |
| Pregnant Woman 2 nd Trimestar | 30 mg | |
| Pregnant Woman 3rd and onwards | 60 mg | |
| Lactation Mother | 60 mg | |
| Old Person | 40 mg | More than 60 years. |
7.Deficiency of Vitamin C:
Vitamin C deficiency may lead to a skin condition called Survey.
Previously it was common centuries ago and, now rare as fresh food is nearly always available.
You can take Vitamin c Food Tab also-
Rather than this Less Immune System, the Bleeding Gum problem also due to deficiency of Vitamin C.
Vitamin C deficiency diagnosis by Doctor-
If your doctor suspects that you have a vitamin C deficiency.
Because of your diet or symptoms, which would be very rare in a healthy person.
Then Doctor may ask you to have a blood test to check your vitamin C levels.
Vitamin C deficiency –Risk-person-
Vitamin C deficiency is rare.
Nowadays, but people at a higher risk include those who:
- Those who do not take fresh fruits and green vegetables for good health.
2. Those who are chain smokers or are dependent on Alcohol or Drugs on a daily basis.
3. Those who have difficulty to digest food, such as Ulcerative Colitis.
8.Vitamin C supplements
Lots of people take vitamin C supplements, but there is no good evidence that they help unless you have a deficiency of Vitamin C.
There is no such evidence found that vitamin C supplements help to prevent or treat the colds.
Vitamin supplements are expensive also. A person should take only on a doctor’s advice.
9.Conclusion:
This is our listed citrus fruits such as –
- orange
- grapefruit
- lime
- lemon-
are excellent sources of vitamin C.
Many non-citrus fruits also are highly rated sources of the vitamin c, as well-
- Papaya
- strawberries
- pineapple
- kiwifruit
- cantaloupe
Raspberries are also a very good fruit and of vitamin C sources.
Cranberries, blueberries, and watermelon are examples of very good sources of Vitamin C.
Apples, pears, and bananas are also a very good source of Vitamin C.
You can take any kind of fresh fruit to be a good, very good, or excellent source of dietary vitamin C.
And take fruit regularly.
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