Vitamin C is an essential antioxidant that helps to ensure the health and maintenance of our tendons, bones and skin. It also helps in immune system with damaging substances in the body. Vitamin C is also known as ascorbic acid, a vitamin that occurs naturally in various foods that includes vegetables and fruits.
Hence we must make wise choices in including vitamin C rich foods in our diet daily. Vitamin C is found in large variety of foods especially highest amounts in citrus and other fruits, vegetable and liver. Vitamin C is an important nutrient found in many fresh vegetables and fruits and is very vital to a healthy diet. Vitamin C is important for proper tissue strength and is known to support collagen and cartilage growth. It also helps protect cell membranes from toxic wastes and destruction from an overactive immune system.
Role of Vitamin C in human body: It is used by the body for many different functions including creating collagen, converting carbohydrates into energy and its uses as an antioxidant. Vitamin C is often associated with citrus fruits and scurvy. Scurvy is a disease due to prolonged absence of vitamin C.
Scurvy is generally linked to sailors who are out in sea for months without having fresh fruits and vegetables. Vitamin C is necessary for proper function of the nervous system. Not only because it is vital for the production of energy which is required in large amounts by the brain, but also because Vitamin C is in the production of neurotransmitters.
Vitamin C is used for various functions in the body. The most prominent is the proper production of Collagen, which is the elastic material, used by the body in mucous membranes, cartilage, veins and arteries. Finally, Vitamin C serves a function inside the body in the elimination of free radicals which cause severe problems like cancer and cardiovascular disease.
Food rich in vitamin C: It is said that animals can make their own vitamin C but people must get this very important vitamin from various food and other sources. The best and excellent sources of vitamin C that we can get from are fresh fruits and vegetables especially citrus fruits.Most recommended one is the fresh squeezed orange juice which contains more active vitamin C.
Apart from just oranges, you can also try some of these below popular foods rich in vitamin C to keep you fit and healthy always. Popular citrus fruits are Orange, Sweet limes, Lemon while berries include Gooseberry (amla), black berries etc. Other fruits are black currants, guava, tomatoes, strawberries and papaya.
Chili peppers: We are all aware that chili peppers are widely used in various cuisine to spice the dishes. A half cup of chopped or diced chili peppers offers about 107.8 mg of vitamin C.
Bell Peppers: Bell peppers are colorful, sweet veggies and are used in making wonderful homemade sauce, pizzas, pasta or noodles. Indian use them in a number of curries, stews etc. They add great flavor to the dish and has a powerful nutritional boost. A bell pepper delivers about 341.31 mg of vitamin C.
Mustard Greens: Mustard greens commonly known as Sarson in Hindi is a very popular dark, leafy green veggie cooked in north India. One cup of chopped mustard greens provides about 539.2 mg of vitamin C.
Mangoes: Is a very colorful and flavourful fruit packed with various vitamins and minerals to keep you looking healthy and good. An average mango contains nearly your entire recommended amount of vitamin C for the day. Apart from vitamin C, mangoes are excellent source of vitamins A, E and B6.
Guavas: These are considered as super food fruits. They have rich vitamin and mineral contents and abundant vitamin C. One guava fruit contains 125.57 mg of vitamin C. Guavas are high in fibre which helps with digestive healthy.
Fortified Cereal: Do include whole wheat cereal with vitamins such as vitamin D and B12. Some are even fortified with anitioxidant vitamin C. one ¾ cup of cereal can provide up to 105% of the daily recommended value. Other fruits and vegetables include tomatoes, fresh parsley, dried rosemary, broccoli, banana peppers, lemons, kiwis, pineapple and brussel sprouts.
Do encourage kids eating vitamin C rich foods which will drive away their common cold and flu. Also, eat some fruit or take some of your vitamin C one to two hours before any vigorous exercise. Vigorous physical activity causes oxidant build up, and vitamin C's antioxidant power may be one of the ways that vitamin C works to keep you younger.
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