All About Vitamin C

Vitamin C also known as ascorbic acid is a water-soluble vitamin. Is necessary
for the growth, development and repair of all body tissues. It\’s involved in many
body functions, for example:
1. Formation of collagen,
2. Absorption of iron,
3. The proper functioning of the immune system,
4. Wound healing,
5. Maintenance of cartilage, bones, and teeth.

It is found in many foods, mostly in fruits and vegetables including oranges,
strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.

Vitamin C is a strong antioxidant that can boost your blood antioxidant levels.
This may help reduce the risk of many diseases.
as well as having very good effects on skin health and immune function.

The human body cannot produce or store vitamin C. Since your body does not
store vitamin C or produce it on its own, it’s important to consume foods that
are rich in vitamin C daily.

An individual should consume about 90 mg of vitamin C on a daily basis

Deficiency Symptoms:

Deficiency of vitamin C can cause bleeding gums, frequent bruising and
infections, poor wound healing, anaemia, scurvy and sometimes dull skin

Here are the top foods that are high in vitamin C:

1. Green chilli peppers: It contains ~242 mg of vitamin C per 100 grams.
Therefore, one green chilli pepper delivers 121% of the Daily value, while one
red chilli pepper delivers 72%

2. Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers
140% of vitamin C

3. Yellow peppers: It contains the highest vitamin C concentration of all sweet
peppers with 183 mg per 100 grams.

4. Blackcurrants contain 181 mg of vitamin C per 100 grams and may help
reduce chronic inflammation.

5. Thyme contains more vitamin C than most culinary herbs with 160 mg per
100 grams. Thyme and other foods high in vitamin C boost your immunity.

6. Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two
tablespoons of fresh parsley on your meal delivers 11% of the Daily need for
vitamin C, which helps increase iron absorption.

7. Spinach contains 120-130 mg of vitamin C per 100 grams.

8. Kale contains 120 mg of vitamin C per 100 grams. One cup of raw kale
delivers 89% of the DV for vitamin C, while a lightly steamed cup provides 59%.

9. Kiwis contain 93 mg of vitamin C per 100 grams. One medium-sized kiwi
provides 79% of the DV for vitamin C, which benefits blood circulation and
immunity.

10. Broccoli contains 89 mg of vitamin C per 100 grams. It may lower your risk
of inflammatory diseases.

11. Brussels sprouts contain 85 mg of vitamin C per 100 grams, which may
improve your bone strength and function.

12. Lemons contain 77 mg of vitamin C per 100 grams, Vitamin C has potent
antioxidant benefits and can keep your cut fruits and vegetables from turning
brown.

13. Lychees contain 72 mg of vitamin C per 100 grams. It helps in keeping your
body hydrated.

14. Papaya contains ~60 mg of vitamin C per 100 grams. One cup of papaya
delivers 85-87 mg of vitamin C, which may help in improving memory.

15. Strawberries contain ~60 mg of vitamin C per 100 grams. One cup of
strawberry delivers ~90 mg of vitamin C. This nutritious fruit may help your
heart and brain health.

16. Oranges contain ~55 mg of vitamin C per 100 grams. One medium orange
delivers ~71 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins
and limes, are also good sources of this vitamin.

Dr. Jayashree Todkar a Bariatric & Obesity Surgery in Mumbai, give due importance to maintain a healthy and balanced diet. She also recommends all her patients to include a fair amount of fruits in their diet and exercise to increase their immune system and to stay healthy and fit.