Many foods, especially fruits and vegetables, contain vitamin C, a water-soluble vitamin. It performs as a potent antioxidant in the body and is crucial for collagen synthesis, neurotransmitter synthesis, immune function, and other processes. Including enough in your diet could lower your risk of developing common illnesses like heart disease.
Scurvy, the deficiency, results in anemia, dry skin and hair, bruising, and dental and gum issues. Symptoms and occasionally blood tests are used to make the diagnosis. The deficiency is typically treated by increasing intake of fresh fruits and vegetables or by ingesting vitamin C supplements.
1. Guavas:
· This tropical fruit with pink flesh is indigenous to Mexico and South America.
· Guavas have 125 mg per serving, or 138 percent of the DV. Lycopene, an antioxidant, is especially abundant in it.
· Consuming 400 grams of peeled guava daily, or about seven pieces, resulting in significantly lower blood pressure and total cholesterol levels in 45 young, healthy participants throughout a 6-week study.
2. Sweet Yellow Peppers:
· As sweet or bell peppers mature, their vitamin C content rises.
· Over twice as much as green peppers can be found in one large yellow pepper (342 mg, or 380 percent of the DV).
· Your eye health depends on getting enough vitamin C, and it may help prevent the development of cataracts.
· According to a study involving over 300 women, those who consumed more vitamin C had a 33 percent lower risk of developing cataracts than those who consumed the least.
3. Parsley:
· 10 mg of vitamin C, or 11% of the DV, can be found in two tablespoons (8 grams) of fresh parsley.
· Vitamin K, antioxidants, and vitamin C are all abundant in parsley.
· Consuming vitamin C-rich foods may lower your risk of developing cancer.
· According to a 2018 study, increasing vitamin C intake by 100 mg daily decreased the risk of cancer by 7%.
· Adding 150 mg of vitamin C to the diet daily has also been shown to reduce the risk of prostate cancer by up to 5% in cohort studies and by 21% in case-control studies.
4. Mustard Spinach:
· 195 mg , or 217 percent of the DV, are present in one cup of raw, chopped mustard spinach.
· One cup of cooked mustard greens contains 117 mg of vitamin C, or 130 percent of the DV, even though cooking reduces the amount in food.
· Mustard spinach is rich in vitamin A, potassium, calcium, manganese, fiber, and folate, just like much other dark, leafy greens.
5. Kale:
· A cruciferous vegetable is kale.
· 100 grams of raw kale contain 93 mg, or 103 percent of the DV, of vitamin C. Additionally, it contains large amounts of vitamin K as well as the carotenoids lutein and zeaxanthin.
· The amount of vitamin C in one cup (118 g) of cooked kale is 21 mg or 23% of the DV.
· While high temperature and cooking leafy greens can increase the bioavailability of health-promoting compounds, which may help reduce chronic inflammatory diseases, cooking this vegetable decreases the amount of vitamin C it contains.
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