Vitamin C is without doubt one of the important vitamins wanted to keep up a wholesome immune system, so it’s necessary to make sure that you’re together with sufficient sources of vitamin C in your food plan. However in addition to supporting our immune system, vitamin C performs different roles in guaranteeing we keep wholesome.
Based on dietician Helen Bond, vitamin C has a key function to play in making collagen (a element of our blood vessels, bones, cartilage, gums, pores and skin and tooth), so it’s very important for serving to with wound therapeutic.
“It’s also wanted for our nervous system, serving to to assist and strengthen our immune system, and as an antioxidant, it helps mop up cell damaging free radicals,” she provides.
An absence of vitamin C may end up in scurvy, “a situation that’s virtually remarkable today”, in response to Bond .She provides that it is vitally uncommon to endure from a deficiency of vitamin C within the U.S. and most age teams can get sufficient from their each day diets. The each day RDA (opens in new tab) (Really useful Dietary Allowance) of vitamin C for adults is 90mg for males and 75mg for ladies.
What about vitamin C dietary supplements? Bond warns that enormous quantities of vitamin C – that’s over 1000mg/1g a day – may cause side-effects comparable to abdomen pains, diarrhea and flatulence, however you’re extra prone to get this a lot by means of taking dietary supplements.
“Signs normally disappear when you cease taking the dietary supplements,” she says. “You need to have the ability to get all of the vitamin C you want by consuming a diverse and balanced food plan. Subsequently, for those who do take vitamin C dietary supplements, don’t take an excessive amount of as this might be dangerous.”
She additionally says that there’s “little or no proof that vitamin C dietary supplements stop colds or velocity up restoration” and to that finish, “it’s much more necessary to focus your consideration on having fun with a balanced and diverse food plan, together with a lot of vitamin C-rich meals”.
1. Oranges (and different citrus fruits)
These brightly colored fruits are famend for his or her vitamin C content material. The truth is, one orange incorporates a staggering 87mg (opens in new tab) of vitamin C — over 100% of the each day really useful quantity for ladies.
Oranges additionally include flavonoids, a kind of antioxidant. These assist shield the physique from the harm brought on by free radicals within the physique. Free radicals will be produced within the physique due to exterior components comparable to air pollution, chemical substances and UV mild.
Different citrus fruits comparable to lemons, limes and satsumas additionally include wholesome ranges of vitamin C. Simply 100g of grapefruit incorporates round 37mg (opens in new tab) of vitamin C, while limes pack in 29mg (opens in new tab) per 100g. Lemons are a very good supply of vitamin C, containing round 53mg (opens in new tab) per 100g.
Only one medium potato, weighing round 240g, packs in a wholesome 42mg of vitamin C, round half of the RDA of vitamin C. Plus, the pores and skin of the common-or-garden spud additionally incorporates minerals together with magnesium and potassium. Potassium has been proven to assist with coronary heart well being.
Potatoes are additionally a very good supply of fiber, which may assist digestion.
It’s price noting, nonetheless, that potatoes don’t contribute to your really useful consumption of 5 parts of fruit and greens a day, whereas candy potatoes do.
A 100g portion of strawberries incorporates 59mg (opens in new tab) of vitamin C which is two-thirds of the RDA of vitamin C for males.
This candy fruit is crammed with antioxidants, particularly anthocyanin and quercetin, mentioned to assist shield towards coronary heart illness. There’s additionally fiber and potassium in these tiny, tasty fruits.
Different berries comparable to raspberries and blackberries additionally include wholesome ranges of vitamin C.
Broccoli, a cruciferous vegetable, incorporates a staggering 89mg (opens in new tab) of vitamin C, which is properly over the RDA of vitamin C for ladies.
In addition to this, broccoli does truly include some protein, wanted for muscle development, in addition to a wealth of processes that happen within the physique; 1 cup offers about 3g (opens in new tab) of protein, which is low, however shocking for a inexperienced vegetable.
Vitamin Ok is one other nutrient present in broccoli; this vitamin helps with blood clotting in addition to supporting bone well being.
Only one kiwi incorporates a wholesome 56mg (opens in new tab) of vitamin C, over half of the RDA of vitamin C.
Contemplating that kiwis are smaller than oranges, an identical weight of kiwi to orange does include an identical quantity of vitamin C. It’s the pores and skin of kiwis that additionally incorporates vitamin C. You would possibly wish to go for a easy kiwi for those who plan on consuming the pores and skin; it is likely to be somewhat extra pleasant!
Kiwis additionally include fiber, to assist a wholesome digestion, in addition to loads of antioxidants.
Typically mistaken for a vegetable, 100g of tomatoes incorporates 27mg (opens in new tab) of vitamin C, which is a couple of third of the RDA for males.
Tomatoes additionally include an abundance of lycopene (opens in new tab) — this antioxidant is what provides tomatoes their pink hue. It’s mentioned to be good for supporting the center.
A leafy inexperienced veg, spinach incorporates 28mg (opens in new tab) of vitamin C per 100g, which is slightly below a 3rd of the RDA of vitamin C for males.
This isn’t the one nutrient packed into spinach, nonetheless. It’s crammed with vitamin Ok and calcium, each of which assist bone well being. In addition to this, there’s loads of iron in spinach, which is required to make pink blood cells within the physique. These pink blood cells carry oxygen, offering us with vitality.
One other cruciferous inexperienced vegetable, 100g of cabbage incorporates 37mg (opens in new tab) of vitamin C, half the RDA for ladies, and properly over a 3rd of the RDA of vitamin C for males.
Cabbage additionally incorporates fiber, in addition to bone-supporting vitamin Ok. Potassium in cabbage additionally contributes to coronary heart well being, and helps preserve wholesome blood strain ranges.
These tiny berries include upwards of 122mg (opens in new tab) of vitamin C per 100g, in response to research. That is properly over the RDA for each women and men.
Blackcurrants are additionally crammed with antioxidants, in addition to omega-6, wanted for coronary heart well being. Research (opens in new tab) have proven that blackcurrants might help reduce the possibilities of cardiovascular associated sickness, in addition to mind and eye diseases.
This text is for informational functions solely, and isn’t meant to supply medical recommendation.