Vitamin C, also known as ascorbic acid, is essential for the growth and repair of body tissues. This water-soluble vitamin acts as an antioxidant and helps strengthen the immune system. It also increases the production of collagen in the body and promotes wound healing. Whenever we are looking for ways to up our Vitamin C intake, we immediately turn to some citrus fruits like oranges, lemons and tomatoes. While we take for granted that citrus fruits are packed with nutrients, but trust us, there is much more to it. Did you know, there are many non-citrus food sources that are also loaded with Vitamin C? In this article, we will tell you about some of the major sources of Vitamin C apart from lemons and oranges that you should be aware of.
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Causes and symptoms of vitamin C deficiency:
1. Inadequate Dietary Intake
Your diet plays a major role. If you are not consuming a diet rich in nutrients, then you are at risk of vitamin C deficiency. To balance your diet, consider adding more high-fiber fruits and vegetables to your diet.
2. Consumption of alcohol
Heavy alcohol consumption can interfere with the absorption and use of vitamin C, leading to low levels of it in the body.
3. Smoking
Heavy smoking is also known to reduce the absorption and increase the excretion of vitamin C in the body, which can lead to low levels of this vitamin.
Health Benefits of Vitamin C: Why You Should Include Vitamin C in Your Daily Diet:
1. Increases immunity
One of the major health benefits of vitamin C is its ability to boost the immune system by stimulating the production of white blood cells.
2. Increases collagen production
Collagen is an important protein that helps maintain healthy skin, bones and joints. Vitamin C is important in promoting the production of collagen.
3. Manages blood pressure level
Vitamin C may also help manage blood pressure by improving the function of blood vessels and reducing the risk of high blood pressure.
4. Improves Mood
According to studies, vitamin C has shown positive effects on mood and may help reduce symptoms of depression and anxiety.
Here are 5 non-citrus sources of vitamin C you need to know about:
1. Papaya
Papaya is considered an excellent source of Vitamin C. One medium-sized papaya contains enough vitamin C to meet your daily needs. Not only this, but including papaya in your diet can also benefit your skin, aid in weight loss and help manage blood sugar levels and menstrual pain. If you are looking for interesting ways to include papaya in your diet, you can click here Here for some ideas.
Read also: 5 Interesting Ways to Add Vitamin C to Your Summer Diet
2. Guava
According to studies, one guava contains 3-4 times more Vitamin C than an average sized orange. Guava also contains a sufficient amount of antioxidants and nutrients which help in strengthening the immune system. Additionally, it may help promote heart and skin health. Here There are a few ways to include guava in your diet.
3. Broccoli
Another great non-citrus source of vitamin C is broccoli. According to studies, half a cup of cooked broccoli can contain up to 50% of the recommended daily intake of vitamin C for adults. While raw broccoli contains slightly more vitamin C than cooked broccoli, both are equally beneficial. Broccoli is also high in fiber and packed with other essential nutrients, making it a nutritious addition to any diet.
read this also, 6 amazing benefits of broccoli you must know
4. Potato
Do you know that potatoes contain a good amount of Vitamin C? Studies show that a medium-sized potato with the skin can provide up to 27 milligrams of vitamin C. Apart from vitamin C, potatoes are also packed with other essential nutrients like vitamin B6 and potassium. While raw potatoes may provide slightly more vitamin C than cooked potatoes, both can be a healthy addition to a balanced diet.
5. Bell Pepper
Bell peppers are an excellent source of Vitamin C. According to data from the United States Department of Agriculture (USDA), orange bell peppers contain 158 milligrams of vitamin C per 100 grams. Red bell pepper contains 142 mg and yellow bell pepper contains 139 mg per 100 grams. So, make sure to include capsicum in your diet as much as possible to reap the benefits of this nutrient-rich vegetable.
Try adding these non-citrus sources of Vitamin C to your diet and share your experience with us in the comments below. Stay fit and healthy!
Disclaimer: This content provides general information only including advice. It is in no way a substitute for qualified medical opinion. Always consult an expert or your own physician for more details. NDTV does not take responsibility for this information.