Foods that will satisfy your vitamin C requirements !

Vitamin C is a water soluble vitamin that is commonly found in many fruits and vegetables. This vitamin is known for its potentials in healthy immune system and skin. Vitamin C is well known for being a potent antioxidant too. Moreover, it has vital role in collagen synthesis, connective tissues, bones, teeth and other small blood vessels. The human body cannot produce the required amount of vitamin C. Therefore, it becomes essential for mankind to consume this vitamin regularly. Deficiencies in terms of Vitamins in the body includes bleeding gums, frequent bruising, infections, poor wound healing, anaemia, scurvy etc.

So here we are mentioning some of the best sources of vitamin C that are commonly available worldwide.


• Rose hips 

Rose hip is basically small, sweet, tangy fruit that is derived from rose plant. It has a good vitamin C content. On an estimation, 6 year old helps provide about 119 mg of vitamin C. Good vitamin C intake is important for collagen synthesis. Studies to reveal that vitamin C reduces sun damage to the skin, less wrinkling, dryness and discoloration of skin.


• Guavas 

Guava is basically pink flesh tropical fruit that is originated from Mexico and South America. A single guava fruit contains 126 mg of vitamin C. Meanwhile, this fruit is very rich in antioxidant lycopene. During a six week human trial that involves 45 young healthy people. Reveal that eating 400 grams of pure peeled guava per day. Significantly, lower down the blood pressure levels with decrease in total cholesterol levels too.

• Blackcurrants 

Known as Ribes nigrum scientifically blackcurrants contain about 101 mg of vitamin C in 56 gram of it. Flavonoids are the antioxidants that are present in good amount in this fruit which results in there rich dark colour. Researches reveal that diet that is high in antioxidant and vitamin C reduces oxidative damage associated with chronic diseases such as heart diseases, cancers, and neurodegenerative diseases.

• Mustard Spinach 

On an estimation about 1 Cup of raw chopped mustard spinach provides 195 mg of vitamin C. But if you like them eating cooked, it can reduce vitamin C content in the food. Talking about cooked mustard greens will provide 117 mg of vitamin C only. However, like other dark leafy green vegetables mustard spinach also is high in vitamin A, potassium, calcium, manganese, fibre and folate.


• Kiwi fruit 

Human trial and studies reveal that vitamin C rich Kiwi fruit may help in reducing oxidative stress and improving immunity. One medium size Kiwi contains about 75 mg of vitamin C. A human trial on 14 men with vitamin C deficiency, resulted that eating two Kiwis daily for four weeks increases white blood cell activity by 20%.

So if you want a healthy glowing skin with boosted immunity then add more amount of vitamin C in your diet.

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