Sources of vitamin C – Meals wealthy in vitamin C

Sources of vitamin C

Vitamin C is often known as ascorbic acid and ascorbate. There are numerous sources of vitamin C resembling turnip, mango, guava, strawberry and many others. It’s used to stop and deal with the issue of scurvy. It’s a vital nutrient which assist in the restore of tissues additionally. Meals wealthy in vitamin C improves the immunity of an individual.

It’s most essential for progress and regeneration. It activate enzymes and is helpful for tissues. It is usually helpful for gums, retains them wholesome, Heal wounds, maintains crimson cells in blood and is nice for tooth. Lack of Vitamin C results the gums, may cause Scurvy, swelling in joints and bleeding in pores and skin and mucus membrane and many others.

One other biochemical position of vitamin C is to behave as an antioxidant. Meals wealthy in vitamin C are excellent for tooth, gums, and pores and skin. It’s on the WHO’s record of important medicines, the simplest medicines wanted in a well being system.

Record of meals wealthy in vitamin C

1. Turnip


Turnip is a root vegetable which is without doubt one of the greatest sources of vitamin C and plenty of different vitamins. Boiled inexperienced leaves of the turnip prime are wealthy supply of vitamin Okay, vitamin A, and vitamin C which give 84 kilo-joules (20 kilo-calories) of meals power in a reference serving of 100 grams (3 1⁄2 oz), and likewise gives 93% water, 1% protein, 4% carbohydrates, and negligible fats. So turnip could be very wealthy in varied varieties of vitamins.

Well being advantages of turnip:

1. Turnip is a wealthy supply of vitamin Okay, vitamin A, and vitamin C and many others.
2. Not solely turnip prime leaves, however root a part of turnip can be very useful.
3. Enhances cardiovascular well being.
4. Improves digestion.
5. Particular person struggling with scurvy, Liver illness, or eye issues ought to eat boiled turnip prime leaves each day.
2. Papaya


Papaya pulp comprises 11% carbohydrates, 88% water, and negligible fats and protein. 100 gram of papaya fruit gives 43 kilocalories and is a crucial supply of vitamin C which gives 75% of the Each day Worth.

Well being advantages of Papaya:

1. Papaya helps in treating the issue of scurvy.
2. It additionally improves the digestion.
3. It is usually good for gums, because it cures and stop many gum issues like swelling and bleeding of gums.
3. Phyllanthus emblica (Amla in hindi)


Phyllanthus emblica often known as Indian gooseberry and amla in hindi is almost spherical, gentle greenish-yellow fruit. In conventional Indian drugs, dried and recent fruits of the Phyllanthus emblica plant are used. Based on Ayurveda, amla fruit is bitter, astringent, with candy tastes.

Well being advantages of Phyllanthus emblica:

1. Phyllanthus emblica is superb for hairs.
2. It additionally improves digestion.
3. Useful in therapy of constipation.
4. It additionally purifies the blood.
5. Good for eyes.




4. Orange juice


Many individuals take pleasure in orange juice as a part of their breakfast. Orange is part of citrus fruit household. Orange comprises 70 energy, 0% fats, 1 gram of protein, 16 grams of carbohydrate, 3 grams of fiber, and 100% of each day requirement of vitamin C. You must drink at the very least 1 glass of orange juice each day.

Well being advantages of orange:

1. Wealthy in Vitamin C.
2. 1 glass of orange juice comprises 235 mg of potassium.
3. Retains you recent and lively via out the day.
4. Wealthy in antioxidants which prevents many pores and skin issues.
5. Aids weight reduction and helps in upkeep of physique weight.
5. Lemon


Lemons are used so as to add bitter style in meals. Nonetheless, they’re wealthy supply of vitamin C. 174 grams of lemon gives 90 grams of vitamin C, which may fulfill the each day requirement of this vitamin.

Well being advantages of lemon:

1. Treats issues associated to vitamin C deficiency.
2. Good for pores and skin.
3. Acts as an antioxidant within the physique.
4. Boosts immunity of an individual.
5. Improves digestion and cures constipation.
6. Inexperienced chilies


Though, inexperienced chilies gives 0 energy, however they boosts metabolism of an individual round 50%. Inexperienced chilies are wealthy in vitamin C and likewise forestall from most cancers. Inexperienced chilies are stuffed with antioxidants that are good for pores and skin.

Well being advantages of inexperienced chilies:

1. Good for pores and skin.
2. Quickens metabolism of the physique.
3. Reduces ldl cholesterol stage.
4. Prevents from illnesses associated with deficiency of vitamin C.




7. Strawberry


Strawberries are the favourite fruit of many individuals. It’s principally consumed as milkshakes, ice cream, jam, and juice. 100 grams of strawberry can present 58.8 mg of vitamin C, 0.29 mg of vitamin E, 1 mg of sodium and many others.

Well being advantages of strawberry:

1. Prevents scurvy.
2. Prevents gum issues.
3. Prevents frequent temper swings.
8. Candy-lime (Hindi identify – Mosambi)


Candy lime is served as juice. It is extremely frequent in India. 100 g of mosambi juice gives 50 mg of vitamin C. It additionally helps in quicker restoration from fever. It additionally assist in therapy of urinary issues, therapeutic ulcers, and good for respiratory system.

Well being advantages of Mosambi:

1. Treats ulcers.
2. Prevents illnesses attributable to deficiency of vitamin C resembling scurvy.
3. Good for individuals affected by constipation.
4. Prevents joint pains or arthritis.
9. Indian jujube (Ber)


Indian jujube is a candy fruit wealthy in varied vitamins resembling vitamin C, calcium, and iron. 100 g of Indian jujube gives 0.60 g of dietary fibre, 0.022 mg of vitamin B1 which is 2% of each day required worth of this vitamin.

Well being advantages of Indian jujube (Ber):

1. Wealthy in Vitamin C, Iron, and calcium.
2. Treats ulcers.
3. Prevents scurvy.
4. Prevents anemia.




10. Mango


Mango is named the king of fruits. It’s a candy fruit which is used as milkshakes, smoothies, ice cream and plenty of extra methods. Mango is wealthy in varied vitamins. It’s wealthy in vitamin C, vitamin Okay, Potassium and zinc. Mango prevents an individual from varied illnesses like scurvy, abdomen ache, and plenty of pores and skin issues.

Well being advantages of mango:

1. Good for pores and skin.
2. Assist in prevention from scurvy.
3. Forestall and deal with illnesses attributable to deficiency of vitamin C, zinc and vitamin Okay.
4. Good for gums.
5. Wealthy supply of dietary fiber, minerals, and nutritional vitamins.
11. Guava


Guava fruits are wealthy supply of antioxidants, dietary fiber, potassium, calcium, and vitamin C. 100 g of guava comprises 18 mg calcium, 22 mg magnesium, and 228.3 mg of vitamin C. So consuming 2 guava fruits each day can get better the deficiency of vitamin C from the physique. You no have to take another dietary supplements. If you’re struggling with scurvy, then you need to eat at the very least 2 guava fruits each day.

Well being advantages of guava:

1. Prevents and deal with illnesses attributable to vitamin C deficiency resembling scurvy.
2. Might also management blood sugar stage.
3. Improves digestion and treats issues like constipation.
4. Assist weight reduction.
5. Boosts immunity of an individual.
12. Kiwifruit


Kiwis are wealthy in varied varieties of vitamins resembling vitamin C, vitamin E, and vitamin Okay. It is usually a very good supply of calcium which is important for tooth and robust bones. 100 g of kiwifruit gives 112% of vitamin C, 38% vitamin Okay, and 10% vitamin E of each day requirement.

Advantages of kiwifruit:

1. Treats and prevents downside like scurvy.
2. Protects from varied pores and skin issues.
3. Helps in kidney stone prevention.
4. Defend from most cancers.
5. Improves digestion and stop issues like constipation, acidity and many others.
13. Broccoli


Broccoli is an edible inexperienced plant within the cabbage household which is wealthy in varied varieties of vitamins. 100 g of broccoli gives 34 energy and 89.2 mg of vitamin C which is 107% of each day required worth.

Advantages of broccoli:

1. Prevents scurvy.
2. Uncooked broccoli comprises 3% protein and seven% carbs.
3. Broccoli is stuffed with compounds that are believed to offer safety towards most cancers.
4. Helps reducing the ldl cholesterol stage.
5. Good for eyesight.
6. Good for individuals having thyroid downside.

Deficiency of vitamin C causes which issues?

1. Main motive for Scurvy is the deficiency of vitamin C.
2. Fatigue.
3. Pores and skin downside like crimson or purple dots on the pores and skin.
4. Gum issues like swelling of the gums, bleeding of gums.
5. Ache in joints.
6. Frequent temper swings.
7. Sudden weight Loss.