vitamin c food

Vitamin C Foods Which help to boost our immunity

Vitamin C Foods

Vitamin C is one of 13 important vitamins, which all have many crucial functions in our body. Vitamin C maintains our immune system and keeps us healthy and strong. But our body cannot produce this vitamin, we need to consume vitamin C foods daily.

First, we know about Vitamins c?

A nutrient that our body needs in small quantities to function and stay healthy. Vitamin C helps to fight against infections, heal wounds, and keep our tissues healthy. It is an antioxidant that helps to prevent cell damage by free radicals. vitamin C, also called ascorbic acid our body doesn’t store. It is passed through the bloodstream, and all the excess amounts are expelled in the urine. It plays an important role in our organism, including an antioxidant function. We need to take it consistently through food and supplements. Vitamin C is tangled in the biosynthesis of collagen, which contributes to injury healing. It is also a part of protein metabolism and the biosynthesis of the chemical transmitters.

 These are the side effects that occur due to a lack of vitamin c – 

1. Rough and Bumpy Skin – In this condition, bumpy skin forms on the back side of the upper arms, thighs, and buttocks due to a buildup of keratin protein inside the pores.

2. Corkscrew-Shaped Body Hair – It can also cause hair growth in a bent or coiled shapes because of defects that develop in the protein construction of hair growth.

3. Bright Red Hair gland – The small blood vessels become breakable, causing small, bright red spots to seem around the hair follicles.

4. Spoon-Shaped Fingernails With Red Spots or Lines – It is known as splinter hemorrhage, and may also pop up during vitamin C deficiency due to weak blood vessels that break easily.

5. Dry and Damaged Skin – The damage caused by the sun and exposure to pollution like cigarette smoke or the ozone.

6. Easy Bruising – when blood vessels under the skin break, causing blood to escape into the nearby areas.

7. Slowly Healing injuries – Slow wound healing is a sign of deficiency and is usually not seen until someone has been defective for many months.

8. Painful and Swollen in Joints – Bleeding within the joints can also occur in people who are suffering from a lack of vitamin C, can causing swelling and pain.

9. Weak Bones – vitamin C plays a crucial role in bone development, so a lack of vitamin can increase the rate of bone loss.

10. Bleeding Gums and Tooth Loss – Gum tissue becomes weak and swollen, so blood vessels bleed easily.

11. Poor Immunity – Disease caused by vitamin C deficiency, at last die of infection due to their poor functioning of immune systems.

12. Persistent Iron Deficiency Anemia – Iron deficiency anemia is caused by reducing the absorption of iron from plant-based foods and abnormally affects iron metabolism.

13. Fatigue and Poor Mood – The earliest signs of vitamin C shortage are fatigue and poor mood. maybe some of the symptoms appear typically fixed after just a few days of sufficient intake and high-dose supplement within a day.

14. Weight Gain – Low consumption of vitamin C and excess body fat, and low blood levels of vitamin C have been connected to a higher quantity of belly fat, even in normal-weight of individuals.

15. Chronic Inflammation and Oxidative Stress – It has been connected to many chronic weaknesses, containing heart disease and diabetes, that’s why reducing levels is more beneficial.

Best Sources of Vitamin C to boost immunity – 

* Red Sweet Peppers –  Half a cup of raw peppers provides you with 106% of the vitamin DV. What’s more, this foodstuff is rich in other vitamins, as well as vitamin E, vitamin A, vitamin B6, and folate, and it supports the immune system and improves the health of the eye and skin.

* Green Sweet Peppers – It provides ascorbic acid in food in very high amounts. With just a half-cup of raw peppers, you can easily cover 67% of the vitamins. Instead of taking vitamin C tablets, try to eat more veggies like sweet green peppers. They are wealthy in other vitamins as well, includes such as vitamins A, B6, and K.

* Broccoli – It is a vitamin C vegetable. In order to eat more vitamin C, it’s superior to eat it raw than cook it. One cup of raw broccoli contains 90% of the vitamin C’s suggested DV. On the other side, half cup of a cooked broccoli has 57% of the DV. The same amount of cooked broccoli will also give you 26% of vitamin B9 DV.

* Brussels Sprouts – It is a great source of the nutrient as a half cup of cooked Brussels sprouts will provide you with 53% of the C vitamin’s DV. They are highly vitamin K and fiber, and they are also known to maintain healthy blood sugar levels.

* Tomato Juice – Another ascorbic acid food. If we drink one cup of this juice, you will cover 74% of your DV. In inclusion, We can also eat raw tomatoes as they are a rich source of vitamin C. For example, one tomato carries 19% of this vitamin’s DV. For more, we can drink tomato juice that is high in potassium and B vitamins and may lower inflammation and prevent the risk of some cancers and heart disease.

* Cabbage – It is also one of the high vitamin C foods. In a half cup of cooked cabbage, you can get 31% of the vitamins endorsed by DV. Furthermore, this vegetable is a good source of folate, vitamin K, vitamin B6, manganese, and potassium. It also helps in digestion, lowering blood pressure, keeping the heart healthy, and low cholesterol levels.

* Cauliflower – It is part of the vegetables with vitamin C, and it is wealthy in various vitamins and minerals. Half cup of a raw cauliflower contains 29% of this vitamin’s DV. And, it is also an excellent source of vitamin K, folate, and vitamin B6. It is a good source of potassium and manganese.

* Potatoes – It is another veggie that belongs to foods that contain vitamin C, as one potato can provide you 27% of the vitamin’s DV. Potatoes are also rich in B vitamins, including niacin, vitamin B6, folate, and thiamin. In addition, they are a rich source of potassium and manganese.

* Green Peas – Vitamin C foods include green peas, too. Half a cup of cooked green peas gives you 10% of the C vitamin’s DV. For more, they are a good origin of zinc, vitamin E, and antioxidants. So, they help with inflammation and short your risk of diabetes, arthritis, and heart diseases.

* Parsley – It represents ascorbic acid food, like a cup of parsley gives you about 133% of the C vitamin’s DV. Additionally, it is unusually high in vitamins K, C, and A and it improves bone health, provides antioxidant satisfaction, and protects against specific chronic diseases.

* Kiwi Fruits – These fruits are one of the highest vitamin C foods as they provide you with 78-106% of this vitamin’s DV. This type of fruit is also a good source of vitamin K, vitamin E, potassium, and copper. kiwi offers many health benefits it helps with digestion, blood pressure, and healthy heart and prevents stroke and heart disease.

* Strawberries – Strawberries are vitamin C fruits. Half a cup of fresh strawberries will provide you with 53% of the vitamin C’s DV. This type of fruit contains various important minerals while unusually high in manganese and magnesium. For more, strawberries have low chances of diabetes, heart disease, cancer, and stroke.

* Litchis (Lychees) – Litchi is the fruit highest in vitamin C, as a cup of Litchis fruit provides 151% of this vitamin’s DV. In addition, this fruit is a fount of dietary fiber, and it is good for weight loss. It is also a wealthy source of essential minerals, like iron, copper, magnesium, phosphorus, and manganese great for stronger bones.

* Lemons – These fruits are one of the foods highest in vitamin C, one lemon can provide you with 49.4% of the C vitamin’s DV. They are also a better source of copper. One of the best ways to raise your vitamin C intake is to drink lemon juice, 3.5 approximately 28 grams contain 50% of the vitamin’s suggested DV.

* Papayas – Papayas are packed with many nutrients and carry high-dose of vitamin C. From papaya, you will get 157% of this vitamin’s DV. In addition, they are a better source of vitamin A, folate, and potassium. It also has a powerful antioxidant conclusion that fights inflammation, improves heart health, and protects from skin damage.

* Pineapple – It is another heavy fruit belonging to foods large in vitamin C. In fact, a cup of pineapple juice will cover 131% of this vitamin’s DV. For more, this fruit carries mostly B vitamins, such as thiamin and vitamin B6. It also contains high manganese glad and is reviewed to protect in case of several cancer types. 

* Mangoes – Mangoes are food that contains high vitamin C. For that reason, if you eat one cup of sliced mangoes, you will get 67% of vitamin C DV. This fruit is affluent in vitamin A and vitamin B6. It also carries many minerals, like potassium and copper, treats pores, and makes glowing skin.

* Blackberries – Many berries are sources of vitamin C. For the sample, one cup of blackberries contains 50% of the vitamin’s DV. They are also good in dietary fiber, vitamin K, copper, and manganese. For more, blackberries are examined to assist support oral health and boost brain health.

* Lime Juice – This is the top vitamin C food and drinks, In fact, the juice from one lime serves 22% of the vitamin’s DV. In inclusion, it will supply you with other vitamins and minerals, such as vitamin B9 and potassium. Eating limes or drinking the juice may stop kidney stones and encourage healthy skin.

* Purple Passion Fruit Juice – Purple passion fruit juice is not the richest source of vitamin C, but it is a good one. In particular, one cup of this drink can give you 118% of this vitamin’s DV. It is much in other vitamins as well, including vitamin B2 riboflavin, vitamin A, and nicotinic acid. It’s also a great source of potassium and magnesium.

Conclusion – 

Vitamin C is key for many undertakings in our body. Among other roles, it gives to antonyms production boosts our immune system, and neutralizes free progress as an antioxidant. In view of all the health benefits of this vitamin, like benefits for glowing skin, you should create a healthy eating plan. And that includes a variety of foods rich in this essential vitamin.

Since there are numerous vitamin C fruits and vegetables, you are highly unlikely to develop a deficiency in this nutrient. However, people with a poor diet or some medical conditions are recommended to take vitamin supplements and experience the vitamin C pills benefits. That’s because low levels of vitamin C may cause severe adverse effects and lead to a potentially fatal disease called scurvy. The body does not keep a large quantity of vitamin C, it is suggested to eat fresh fruits and vegetables every day.


Q1. Which foods have the highest vitamin C?

Vitamin C is found in many foods, but fruits and vegetables have the highest content of this important vitamin. Many berries, such as raspberries and blackberries, and citrous fruit, like lemons and oranges, are naturally contained in vitamin C. In addition, a number of tropical fruits, like papayas, passion fruit, and mangoes, are rich in this nutrient. Among vegetables, peppers have the highest vitamin C satisfaction.

Q2. What is the benefit of taking vitamin C daily?

Vitamin C has many vital roles in our body. Since it’s tangled in the production of white blood cells, it is very important for our immune system, for keeping strong and healthy. It also gives to the production of protein, which is in charge of healing injuries, so there are many skin benefits as well. It prevents iron shortage and anemia as it upgrades the absorption of iron from foods of plant origin. as an antioxidant, it protects us from free revolution.

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