Vitamin C, or ascorbic acid, is an essential water-soluble vitamin. Consuming it daily is crucial as it is not well-stored by the body. It plays a vital role in boosting immunity, promoting wound healing, and acting as a potent antioxidant. Vitamin C is necessary for collagen production, a protein that forms the backbone of connective tissue in our bodies. It is involved in hormone synthesis and neurotransmitter production in the brain and nerves.
Numerous foods are rich sources of vitamin C, including:
1.
Chilli Peppers:
Green chili peppers pack a punch with 109 mg of vitamin C per serving, while red chili peppers provide 65 mg. Consuming hot peppers may even reduce mortality rates.2.
Guavas:
A single guava boasts an impressive 125 mg of vitamin C. They are also rich in the antioxidant lycopene, and regular consumption may lower blood pressure and cholesterol levels.3.
Mangoes:
These tropical fruits are widely available and offer a generous dose of vitamin C. Whether you prefer the tartness of unripe mangoes or the sweetness of ripe ones, they provide a versatile source of this nutrient.4.
Melons:
Melons, packed with fiber and nutrients, including vitamin C, make a healthy dessert option. A cup of melon can meet your daily vitamin C requirement.5.
Papaya:
A cup of papaya provides more than twice the recommended daily intake of vitamin C. Its soft texture makes it a great fruit for people of all ages.6.
Strawberries:
These nutritious fruits offer 85 mg of vitamin C per cup. They may also help prevent conditions like diabetes, high blood pressure, and constipation.7.
Kiwis:
One medium-sized kiwi fruit fulfills your daily vitamin C needs. Kiwis aid digestion, promote skin and hair health, and reduce the risk of stroke and cardiovascular disease.8.
Moringa Leaves:
Moringa leaves are a powerhouse of nutrients, including vitamin C. They contain seven times more vitamin C than oranges. However, pregnant or breastfeeding women should avoid consuming them.9.
Red Capsicum:
With three times more vitamin C than an orange, red capsicum is an excellent source. It is also rich in antioxidants and vitamin A, beneficial for eye health.10.
