Foods that are rich in Vitamin C

WHAT IS VITAMIN C?

Vitamin C, also known as Ascorbic acid is a water-soluble vitamin that is essential for our body. It’s found in many fruits and vegetables that we ignore in our regular diet. Is Vitamin C good for the skin? Yes, Vitamin C is a potent antioxidant that has positive effects on both our skin and immune system. Human bodies cannot produce Vitamin C all by themselves and Vitamin C deficiency is more common than you might have thought! Here are a few Vitamin – C rich foods that should be on your plate.

VITAMIN C RICH FRUITS: 

Thinking of taking Vitamin C tablets for skin? Citrus fruits such as oranges, lemon, Kakadu plum, and Indian gooseberry are rich in Vitamin c. But did you know that Guava is an underrated Vitamin C source, even more than citrus fruits? Yes, let’s see the top 5 Vitamin – C rich fruits. 

Guava: 

Guavas are very rich in Vitamins and nutrients and are quite popular in the Indian Subcontinent. It has Vitamin C twice as much as in citrus fruits. It contains folic acid, potassium, and manganese. If you’re tired of eating plain guavas, cut some into cubes and put it in a bowl with some salt and chili powder, mix and enjoy eating. 

Amla: 

Amla, the Indian superfruit is sweet and sour and it comes with a concentrated supply of Vitamin C in it. It can be eaten raw or can be dried in sunlight. If you don’t like eating it or drinking it as a juice, then you must try this recipe. Grind amla along with mint and salt. Add some pepper and enjoy it with your food. 

Orange: 

Oranges are a popular Vitamin C source. Consuming oranges regularly gives us healthier and glowing skin. If you want to experiment with orange beyond juicing it, then try mixing orange juice and its zest with a pancake mix. Orange pancakes don’t sound appealing but they make up for it in taste.

Lemon: 

Lemons provide not only Vitamin C but also potassium and other minerals. As we all know, lemon is a very sour fruit that can’t be eaten like other fruits. That’s why lemonade became a thing. We have to subtract our bitter memories but have to add some bitterness to our diet as it gives a better glow to skin and health. 

Kakadu Plum:

Kakadu plum is a small fruit but it packs a punch with the levels of antioxidants and the anti-aging properties it has. It is found only in a few parts of Australia and is quite rare. Use the skin care products with Kakadu plum and obtain its unique benefits like fifty-five times more antioxidants than oranges.

Papayas: 

Papayas are not everyone’s favorite fruit, but it adds up in boosting memory along with giving us glowing skin. Most people may not like it because of its smell. But try to add papayas to your regular diet, or you can use skin care products that contain papayas in them.

VITAMIN C RICH VEGETABLES:

Only heard of Vitamin C-rich fruits? Some veggies are rich in Vitamin C which many of us may love to eat. Here are the top 5 vegetables that are rich in Vitamin C. 

Broccoli: 

Apart from being a great vegetable for overall health, it is a good source of Vitamin C. It also helps in repairing damaged tissues. Here’s a recipe to try on; heat 2 tsp of oil in a pan, add cumin, green chilies, and garlic to it. Add a few pieces of diced potatoes, cover, and cook it. Wait a bit, add broccoli and saute it well. Now sprinkle some salt, lime juice and enjoy!

Tomato: 

Tomatoes are rich in various Vitamins and minerals. It also contains a wide variety of beneficial nutrients and antioxidants. We can drink tomato juice daily as it gives an even tone and glowing skin. It can also be sliced thin, dried in sunlight, powdered, and can be used as an additive in many recipes to give that tangy flavor to any dish. 

Bell Pepper:

Bell peppers are rich in Vitamin C and low in calories. They are in various colors like red, yellow and green. It can also be eaten right off the plate or can be mixed with any vegetables and made into a dish. Toss them into a salad or add them to a healthy vegetable soup which will maximize its taste.

Green Chillies: 

Green Chillies are small in size but pack a lot of nutrients in them. It has zero calories and boosts your metabolism level. This small wonder can also boost your mood. Though they are hot and spicy, they help in lowering body temperature. It can be added to almost all Indian curry varieties. 

Coriander: 

Coriander is a traditional ingredient added to almost all Indian dishes. It is rich in Vitamin C and other antioxidants that help reduce the severe risk of diabetes, heart diseases, and stroke. It also plays a vital role in maintaining glowing skin if taken regularly.

Potatoes: 

Last but not least, potatoes. They are not only tasty but also high in Vitamin C and several other micronutrients. Since it is rich in Vitamin c, it promotes iron absorption. Apart from that, have you heard of losing weight by adding potatoes to your diet? Yeah, you read it right! You have to steam the potato, mash it and sprinkle some salt and black pepper to add the taste. Now you’re all set to lose weight by enjoying potatoes! 

BENEFITS OF VITAMIN C:

  • Prevents your skin from sun exposure where Vitamin C acts as an antioxidant on the skin. 
  • It helps to retain moisture by reducing dryness in the skin. 
  • It encourages the production of collagen, which gives elasticity to the skin. 
  • Vitamin C is a great antioxidant that reduces inflammation such as acne, rashes, and redness of the skin. 
  • It prevents aging naturally and decreases the wrinkles on our skin by promoting collagen production.

The human body is very capable of self-regulating itself when it gets proper nutrition. Likewise, deficiency limits this capacity. Supplementing your diet with Vitamin C-rich foods doesn’t stop with better skin, its antioxidant properties help prevent a wider range of health conditions from heart diseases to cancer. So, try to have a proportionate and nutritious diet routine for glowing skin and for other health benefits too!