Vitamin C is an essential nutrient needed in the health system. It is required for the functioning of the immune system and enzymes. It is an antioxidant, prevent and treat scurvy, help in tissue repair, and help prevent the common cold. The human body cannot produce or store vitamin C. therefore, it is essential to consume it regularly in sufficient amounts to meet the need of its crucial role in the body, the only way to get this essential vitamin is through food or supplements. The current daily value (DV) of vitamin C is 90mg. Foods containing vitamin C include citrus fruits, vegetables, kiwifruit, watermelon, guava, pineapple, kale, strawberries, broccoli, mango, papaya, bell pepper. The number of vitamins C found in the above-listed fruits and vegetables varies, citrus fruit is supposedly the king of vitamin C, but other fruits and vegetables exist with a higher amount of vitamin C especially when taken in its raw state.
- Take More of Citrus Fruits
Citrus fruits like oranges, lemon, lime, and grapefruit are good sources of vitamin C. the recommended daily value of vitamin C for an average adult is 70mg. A medium-sized orange has approximately 70mg of vitamin C which can supply the body with the recommended dose of vitamin C in a day. A cup of orange juice won’t be a bad idea to boost vitamin C level, a whole lemon provides 83mg of vitamin C, few drops of lemon juice in a cup of drinking water boosts the alkaline nature of the water added to the vitamin C content which is loaded with a lot of health benefits.
Citrus fruits also contain potent antioxidants that help protect the body against free radicals, boost immunity, and protect the body from infections and diseases.
- Include Fruits and Vegetables in your Meal
Having known that natural fruits and vegetables are the power-house of vitamin C, including them in your diet or having them as a complete meal will help supply daily needs of vitamin C, boost immunity against infections and diseases, and quench the taste of hunger.
Cruciferous vegetables like Broccoli, kale, Brussels sprouts, are rich in vitamin C, K, fiber folate that benefits the body by reducing the risk of chronic diseases.
One cup of chopped raw kale provides 80mg, one-half cup of broccoli is 51mg and, one-half cup of Brussels sprout offers 49mg pf vitamin C. cruciferous vegetable are also rich in fiber, vitamin K, potassium and manganese which are essential for bone health.
- Eat More Fermented Vegetables
When looking for vitamin C in your daily diet, fermented vegetables like cabbage, beetroot, radish, carrot can never be left out. They are richly loaded with vitamin C, especially in their raw and fresh state. These vegetables can be added as a side dish, take as salad, used as a juice, and as a snack.
- Have Vitamin C Rich Food as Snacks
When snacking, instead of chosen high-calorie food, the best choice you can make for a healthy living is picking some vitamin C rich snacks. Kale chips, potato chips, roasted berries, sliced pawpaw, baked tomato slices, sliced pepper sticks, and many more, are better options to snack with including other benefits like zero or low calories, packed with potent antioxidants.
- Pick Healthy Spices for your Meal
For the spicy food lovers, you can eat your meal spicy loaded with health vitamins that benefits your immune system amazingly.
Green and red chili peppers provide 109mg and 65mg of vitamin C respectively and are also rich in capsaicin, a compound responsible for their hot taste, which is linked to offer some health benefits like reduces pain and inflammation, facilitates healing of wound.
Thyme is a culinary herb with many health benefits; it is one of the highest concentrations of vitamin C providing about 45mg when used fresh.
Thyme has been associated with some remedies for respiratory conditions, whooping cough, colic pain, arthritis, gastritis, flatulence, and many more.