Vitamin C is a water soluble type that is required for normal growth and development.Water soluble itself says that it doesn't store in the body and can be lost out through many actions.It proves that we need to consume more Vitamin C containing food to maintain perfect levels required by the body.Vitamin C is also called as Ascorbic Acid or simply Ascorbate.Vitamin C is the most familiar of all the nutrients.Some animals can prepare Vitamin C by their own,but we the people can get it only by proper food and other sources.Vitamin C is most required for body for the growth and repair of tissues in all parts of your body.
It is healthier to get Vitamin A or any other nutrients by good diet that is from fruits and vegetables but not through supplements.Vitamin C is most abundantly found in Fruits and vegetables.It helps to form connective tissues and maintain them and to develop skin.Vitamin C is essential for normal functioning of the body.Vitamin C is a co factor in at least eight enzymic reactions and is also required for the synthesis of collagen,an important structural component of tendons,bone,muscles,teeth and blood vessels.Vitamin C lowers the risk of developing cataracts when compared to other nutrients.
Vitamin C plays a major role in fat transport system of cells and also in cholesterol metabolism in the body.It also plays a major role in formation of Amino acid.Vitamin C is also an antioxidant which supports immune system and also facilitates the iron absorption.It is important to consume Vitamin C containing food of about 75mg for women,90mg for men,75mg for pregnant women,120mg for breast-feed women everyday to prevent deficiency.Vitamin C helps to protect arteries against damage.
Sources of Vitamin C:
The foods that are rich in vitamin C are stated as follows that helps you lower the risk of many health problems.
Cabbage:
Cabbage is leafy,green vegetable which is a rich source of Vitamin C and dietary fiber.You can get 36.6mg of Vitamin C from 100grams of cabbage.Additionally cabbage can also provide you cholesterol lowering benefits.In a single cup of cooked cabbage you can get 69% DV of vitamin C which is excellent source according the Food Rating System.Half a pound of cabbage yields the daily requirement of Vitamin C.
Potatoes:
Potato is the most likely dish by many peoples.It was shocking to research members as a medium potato with skin on it contains 45% of daily values of vitamin C that is required by the body.Actually most of the Vitamin C is found in potato flesh,so that we need to know every part of flesh contain the nutrients that are required for body.You can get 19.7mg of vitamin C from 100grams of potato.To get best vitamin C it is best to have potato by steal or boil or like salads with their skin.
Orange:
Oranges are the good source for vitamin C and is the one among the antioxidants that protect the body from free radical which are capable of damaging cells throughout the body.In 100grams of orange you can get 53.2mg of Vitamin C.Vitamin C is not toxic,but it may harm you if used in excess amount as in the form of supplements.It is also considered as a powerful ally to become free from cold.
Chili pepper:
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Chili peppers are known for spicy despite their hotness and are well known for their medicinal and health benefits.Fresh chili pepper,red,green are rich source of vitamin C.A single 14gram jalapero pepper contains 10% of your daily needs.100grams of chili pepper provides 240% of vitamin C of recommended daily allowance.A half cup of chopped or diced chili pepper delivers 107.8mg of vitamin C.A chili pepper provides more vitamin C than orange.So if you need more amount of vitamin C grab a chili pepper.Vitamin C is a potent water ,soluble antioxidant.
Guava:
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Guava is the excellent source of vitamin C.It is an inexpensive fruit but contains much nutrients which supports the body growth.Guava is the richest source of Vitamin C,which provides 3times more to that of daily requirement.Guava contains 228mg of vitamin C which is equal to 338% of RDA required in daily diet system.Actually the vitamin C cannot be stored in the body in all the time,as it is a water soluble component.So,a guava a day can restore the loss of this vitamin completely.
Vegetable Juice:
Blended vegetable juice has more than 65mg of Vitamin C in an 8 ounce serving.You can get Vitamin from tomato juice,carrot juice roughly about 20mg per 8 ounce.Drinking more vegetable juices can be one of the fastest way to bring up your Vitamin C levels in your body.You need Vitamin C for optimal immune health,but it also helps to heal wounds and neutralises free radicals that scavenge through your body.
Lemon:
Lemons are the excellent sources of Vitamin C whatever the form of consumption may be.It will be better to suck lemons if you have Vitamin C deficiency.Citrus fruits like lemon and orange will provide health benefits like lowering the risks of cancer,heart disease,high blood pressure.Vitamin C plays a major role in the body.In 100gm serving of lemon provides you with 53mg of Vitamin C,which is equal to 88% of the daily value recommended to your body.
Papaya:
Papaya also provides significant amounts of antioxidants vitamin C.In a large papaya you can get an amount of 235mg of Vitamin C,which more than two or three times the daily requirement.A single cup of papaya contains 88.3mg of Vitamin C or 147% OF DV.For 100grams of papaya you can get 60.9mg of Vitamin C.By eating a cup full of papaya you can get 147% of Vitamin C.
Strawberry:
Strawberries are packed with nutrients and an excellent sources of vitamin C that is needed by a human being.This source may not be available all the time but needed to consume all the time during its availability,as it provides much amounts of Vitamin C.A single cup of strawberry can give you 144% of the daily requirement.One medium strawberry can provide you 7mg of Vitamin C.For your daily requirements you need to have about 11 strawberries.
Pineapple:
Pineapple are also one of the major source of Vitamin C.One cup of fresh pineapple chunks provides 131% of your daily requirement of Vitamin C.100grams of pineapple provides 47.8mg of Vitamin C.No one can eat a whole pineapple at once but its good that even a slice can fulfill your vitamin C requirement.One cup of fresh pineapple chunk gives 82 calories.
It is healthier to get Vitamin A or any other nutrients by good diet that is from fruits and vegetables but not through supplements.Vitamin C is most abundantly found in Fruits and vegetables.It helps to form connective tissues and maintain them and to develop skin.Vitamin C is essential for normal functioning of the body.Vitamin C is a co factor in at least eight enzymic reactions and is also required for the synthesis of collagen,an important structural component of tendons,bone,muscles,teeth and blood vessels.Vitamin C lowers the risk of developing cataracts when compared to other nutrients.
Vitamin C plays a major role in fat transport system of cells and also in cholesterol metabolism in the body.It also plays a major role in formation of Amino acid.Vitamin C is also an antioxidant which supports immune system and also facilitates the iron absorption.It is important to consume Vitamin C containing food of about 75mg for women,90mg for men,75mg for pregnant women,120mg for breast-feed women everyday to prevent deficiency.Vitamin C helps to protect arteries against damage.
Sources of Vitamin C:
The foods that are rich in vitamin C are stated as follows that helps you lower the risk of many health problems.
Cabbage:
Cabbage is leafy,green vegetable which is a rich source of Vitamin C and dietary fiber.You can get 36.6mg of Vitamin C from 100grams of cabbage.Additionally cabbage can also provide you cholesterol lowering benefits.In a single cup of cooked cabbage you can get 69% DV of vitamin C which is excellent source according the Food Rating System.Half a pound of cabbage yields the daily requirement of Vitamin C.
Potatoes:
Potato is the most likely dish by many peoples.It was shocking to research members as a medium potato with skin on it contains 45% of daily values of vitamin C that is required by the body.Actually most of the Vitamin C is found in potato flesh,so that we need to know every part of flesh contain the nutrients that are required for body.You can get 19.7mg of vitamin C from 100grams of potato.To get best vitamin C it is best to have potato by steal or boil or like salads with their skin.
Orange:
Oranges are the good source for vitamin C and is the one among the antioxidants that protect the body from free radical which are capable of damaging cells throughout the body.In 100grams of orange you can get 53.2mg of Vitamin C.Vitamin C is not toxic,but it may harm you if used in excess amount as in the form of supplements.It is also considered as a powerful ally to become free from cold.
Chili pepper:
Chili peppers are known for spicy despite their hotness and are well known for their medicinal and health benefits.Fresh chili pepper,red,green are rich source of vitamin C.A single 14gram jalapero pepper contains 10% of your daily needs.100grams of chili pepper provides 240% of vitamin C of recommended daily allowance.A half cup of chopped or diced chili pepper delivers 107.8mg of vitamin C.A chili pepper provides more vitamin C than orange.So if you need more amount of vitamin C grab a chili pepper.Vitamin C is a potent water ,soluble antioxidant.
Guava:
Guava is the excellent source of vitamin C.It is an inexpensive fruit but contains much nutrients which supports the body growth.Guava is the richest source of Vitamin C,which provides 3times more to that of daily requirement.Guava contains 228mg of vitamin C which is equal to 338% of RDA required in daily diet system.Actually the vitamin C cannot be stored in the body in all the time,as it is a water soluble component.So,a guava a day can restore the loss of this vitamin completely.
Vegetable Juice:
Blended vegetable juice has more than 65mg of Vitamin C in an 8 ounce serving.You can get Vitamin from tomato juice,carrot juice roughly about 20mg per 8 ounce.Drinking more vegetable juices can be one of the fastest way to bring up your Vitamin C levels in your body.You need Vitamin C for optimal immune health,but it also helps to heal wounds and neutralises free radicals that scavenge through your body.
Lemon:
Lemons are the excellent sources of Vitamin C whatever the form of consumption may be.It will be better to suck lemons if you have Vitamin C deficiency.Citrus fruits like lemon and orange will provide health benefits like lowering the risks of cancer,heart disease,high blood pressure.Vitamin C plays a major role in the body.In 100gm serving of lemon provides you with 53mg of Vitamin C,which is equal to 88% of the daily value recommended to your body.
Papaya:
Papaya also provides significant amounts of antioxidants vitamin C.In a large papaya you can get an amount of 235mg of Vitamin C,which more than two or three times the daily requirement.A single cup of papaya contains 88.3mg of Vitamin C or 147% OF DV.For 100grams of papaya you can get 60.9mg of Vitamin C.By eating a cup full of papaya you can get 147% of Vitamin C.
Strawberry:
Strawberries are packed with nutrients and an excellent sources of vitamin C that is needed by a human being.This source may not be available all the time but needed to consume all the time during its availability,as it provides much amounts of Vitamin C.A single cup of strawberry can give you 144% of the daily requirement.One medium strawberry can provide you 7mg of Vitamin C.For your daily requirements you need to have about 11 strawberries.
Pineapple:
Pineapple are also one of the major source of Vitamin C.One cup of fresh pineapple chunks provides 131% of your daily requirement of Vitamin C.100grams of pineapple provides 47.8mg of Vitamin C.No one can eat a whole pineapple at once but its good that even a slice can fulfill your vitamin C requirement.One cup of fresh pineapple chunk gives 82 calories.
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