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Little do we know that vitamins are vital for a healthier life and the key to immunity. Among all the vitamins, vitamin C plays a very significant role in the human body. It comes under essential nutrients that help in quick healing of wounds, for healthier skin, and to develop stronger bones. It is also one of many antioxidants that are responsible to tackle certain free radicals. Free radicals are produced by us when exposed to tobacco, smoke, or any sort of radiation. Also, their part is important in the production of blood vessels, ligaments, tendons, etc.
But a human body cannot produce vitamin c on its own. It’s synthesized always through the foods we consume. It is a water-soluble vitamin that accounts for positive effects on the human body. So note that food having these vitamins need to be consumed every now and then.
Deficiency of vitamin c can lead to poor wound healing, bleeding of gums, and anemia etc. Make sure that you consume vitamin C rich foods to avoid having such deficiencies.
According to studies, an average adult should consume about 65 to 90 mg of vitamin c in the diet.
Let’s explore the top 5 foods that are enriched with vitamin C. It is always suggested that these should be included in one’s diet and fitness training.
1. Kakadu Plums
The scientific name for Kakadu Plums is Terminalia ferdinandiana. It is known to have the highest concentrations of vitamin C. Besides, it’s additionally rich in the antioxidant lutein, potassium, and Vitamin E as well and these are native to Australia. About 100 grams of these plums may contain up to 5000 mg vitamin C. So it is recommended to consume these frequently.
Guavas comprise the second-most resourceful of vitamin C Foods. This fruit source can deliver required amounts of vitamin C and it is an exceptionally good source of vitamin C. It can deliver up to 230 mg of vitamin C per 100-gram weighted fruit. In case you don’t know, guavas are known to be rich in fibers and sugars as well. These are easily available anywhere and ready to consume anytime.
3. Green and Red Bell Peppers
Green and Red Bell peppers are especially good for vision and heart as well. These two peppers provide enough amounts of vitamin C with red pepper providing 50% more vitamin C than Green pepper. They contribute about 60 mg vitamin C per serving of 100 grams. Do you know that these are Carbs free and have less percentage of fat levels?
4. Citrus Fruits
Citrus fruits such as oranges are the most common sources of vitamin C. Oranges contain about 60 mg of vitamin C, the same as Peppers. Some more citrus fruits include pineapples and mangoes and those carry about similar amounts of vitamin C. Pineapple is an underrated fruit that is full of nutrients, contains huge amounts of vitamin C. Mangoes, on the other hand, are naturally rich in vitamin C. Green Mangoes actually produce more vitamin C compared to that of the yellow or red mangoes.
5. Kiwi Fruit
Kiwi fruits are healthy green sources of vitamin C and it is always ready to go snack enriched with vitamin upto about 84 mg per fruit. It also contains several other vitamins such as vitamin E and K. Kiwi foods are very good with enriched protein.
Few More Vitamin C foods
Other than the above, there are many other vitamin C sources that are distinguished for their richness in proteins. Broccoli, Papayas, Strawberries, Tomatoes and kale are some of the significant ones among them.
So, whenever you are planning to add healthy and vitamin-enriched foods to your diet, be sure to try these out and work to replace your delicate foods with these. Remember that your body really needs these foods to develop immunity, body fitness and for so many other reasons.