Sources of vitamin C - Foods rich in vitamin C

Sources of vitamin C

Vitamin C is also known as ascorbic acid and ascorbate. There are various sources of vitamin C such as turnip, mango, guava, strawberry etc. It is used to prevent and treat the problem of scurvy. It is an essential nutrient which help in the repair of tissues also. Foods rich in vitamin C improves the immunity of a person.

It is most important for growth and regeneration. It activate enzymes and is useful for tissues. It is also useful for gums, keeps them healthy, Heal wounds, maintains red cells in blood and is good for teeth. Lack of Vitamin C effects the gums, can cause Scurvy, swelling in joints and bleeding in skin and mucus membrane etc.

Another biochemical role of vitamin C is to act as an antioxidant. Foods rich in vitamin C are very good for teeth, gums, and skin. It is on the WHO's list of essential medicines, the most effective medicines needed in a health system.

1. Turnip






Turnip is a root vegetable which is one of the best sources of vitamin C and many other nutrients. Boiled green leaves of the turnip top are rich source of vitamin K, vitamin A, and vitamin C which provide 84 kilo-joules (20 kilo-calories) of food energy in a reference serving of 100 grams (3 1⁄2 oz), and also provides 93% water, 1% protein, 4% carbohydrates, and negligible fat. So turnip is very rich in various types of nutrients.


Health benefits of turnip:

1. Turnip is a rich source of vitamin K, vitamin A, and vitamin C etc.
2. Not only turnip top leaves, but root part of turnip is also very beneficial.
3. Enhances cardiovascular health.
4. Improves digestion.
5. Person suffering with scurvy, Liver disease, or eye problems should consume boiled turnip top leaves daily.


2. Papaya






Papaya pulp contains 11% carbohydrates, 88% water, and negligible fat and protein. 100 gram of papaya fruit provides 43 kilocalories and is an important source of vitamin C which provides 75% of the Daily Value.


Health benefits of Papaya:

1. Papaya helps in treating the problem of scurvy.
2. It also improves the digestion.
3. It is also good for gums, as it cures and prevent many gum problems like swelling and bleeding of gums.


3. Phyllanthus emblica (Amla in hindi)






Phyllanthus emblica also known as Indian gooseberry and amla in hindi is nearly spherical, light greenish-yellow fruit. In traditional Indian medicine, dried and fresh fruits of the Phyllanthus emblica plant are used. According to Ayurveda, amla fruit is sour, astringent, with sweet tastes.


Health benefits of Phyllanthus emblica:

1. Phyllanthus emblica is very good for hairs.
2. It also improves digestion.
3. Helpful in treatment of constipation.
4. It also purifies the blood.
5. Good for eyes.



4. Orange juice






Many people enjoy orange juice as part of their breakfast. Orange is a part of citrus fruit family. Orange contains 70 calories, 0% fat, 1 gram of protein, 16 grams of carbohydrate, 3 grams of fiber, and 100% of daily requirement of vitamin C. You should drink at least 1 glass of orange juice daily.


Health benefits of orange:

1. Rich in Vitamin C.
2. 1 glass of orange juice contains 235 mg of potassium.
3. Keeps you fresh and active through out the day.
4. Rich in antioxidants which prevents many skin problems.
5. Aids weight loss and helps in maintenance of body weight.


5. Lemon






Lemons are used to add sour taste in food. However, they are rich source of vitamin C. 174 grams of lemon provides 90 grams of vitamin C, which can fulfill the daily requirement of this vitamin.


Health benefits of lemon:

1. Treats problems related to vitamin C deficiency.
2. Good for skin.
3. Acts as an antioxidant in the body.
4. Boosts immunity of a person.
5. Improves digestion and cures constipation.


6. Green chilies






Although, green chilies provides 0 calories, but they boosts metabolism of a person around 50%. Green chilies are rich in vitamin C and also prevent from cancer. Green chilies are full of antioxidants which are good for skin.


Health benefits of green chilies:

1. Good for skin.
2. Speeds up metabolism of the body.
3. Reduces cholesterol level.
4. Prevents from diseases related with deficiency of vitamin C.



7. Strawberry






Strawberries are the favorite fruit of many people. It is mostly consumed as milkshakes, ice cream, jam, and juice. 100 grams of strawberry can provide 58.8 mg of vitamin C, 0.29 mg of vitamin E, 1 mg of sodium etc.


Health benefits of strawberry:

1. Prevents scurvy.
2. Prevents gum problems.
3. Prevents frequent mood swings.


8. Sweet-lime (Hindi name - Mosambi)






Sweet lime is served as juice. It is very common in India. 100 g of mosambi juice provides 50 mg of vitamin C. It also helps in faster recovery from fever. It also help in treatment of urinary problems, healing ulcers, and good for respiratory system.


Health benefits of Mosambi:

1. Treats ulcers.
2. Prevents diseases caused by deficiency of vitamin C such as scurvy.
3. Good for people suffering from constipation.
4. Prevents joint pains or arthritis.


9. Indian jujube (Ber)






Indian jujube is a sweet fruit rich in various nutrients such as vitamin C, calcium, and iron. 100 g of Indian jujube provides 0.60 g of dietary fibre, 0.022 mg of vitamin B1 which is 2% of daily required value of this vitamin.


Health benefits of Indian jujube (Ber):

1. Rich in Vitamin C, Iron, and calcium.
2. Treats ulcers.
3. Prevents scurvy.
4. Prevents anemia.



10. Mango






Mango is known as the king of fruits. It is a sweet fruit which is used as milkshakes, smoothies, ice cream and many more ways. Mango is rich in various nutrients. It is rich in vitamin C, vitamin K, Potassium and zinc. Mango prevents a person from various diseases like scurvy, stomach pain, and many skin problems.


Health benefits of mango:

1. Good for skin.
2. Help in prevention from scurvy.
3. Prevent and treat diseases caused by deficiency of vitamin C, zinc and vitamin K.
4. Good for gums.
5. Rich source of dietary fiber, minerals, and vitamins.


11. Guava






Guava fruits are rich source of antioxidants, dietary fiber, potassium, calcium, and vitamin C. 100 g of guava contains 18 mg calcium, 22 mg magnesium, and 228.3 mg of vitamin C. So eating 2 guava fruits daily can recover the deficiency of vitamin C from the body. You no need to take any other supplements. If you are suffering with scurvy, then you should eat at least 2 guava fruits daily.


Health benefits of guava:

1. Prevents and treat diseases caused by vitamin C deficiency such as scurvy.
2. May also control blood sugar level.
3. Improves digestion and treats problems like constipation.
4. Aid weight loss.
5. Boosts immunity of a person.


12. Kiwifruit






Kiwis are rich in various types of nutrients such as vitamin C, vitamin E, and vitamin K. It is also a good source of calcium which is necessary for teeth and strong bones. 100 g of kiwifruit provides 112% of vitamin C, 38% vitamin K, and 10% vitamin E of daily requirement.


Benefits of kiwifruit:

1. Treats and prevents problem like scurvy.
2. Protects from various skin problems.
3. Helps in kidney stone prevention.
4. Protect from cancer.
5. Improves digestion and prevent problems like constipation, acidity etc.


13. Broccoli






Broccoli is an edible green plant in the cabbage family which is rich in various types of nutrients. 100 g of broccoli provides 34 calories and 89.2 mg of vitamin C which is 107% of daily required value.


Benefits of broccoli:

1. Prevents scurvy.
2. Raw broccoli contains 3% protein and 7% carbs.
3. Broccoli is full of compounds which are believed to provide protection against cancer.
4. Helps lowering the cholesterol level.
5. Good for eyesight.
6. Good for people having thyroid problem.

Deficiency of vitamin C causes which problems?

1. Primary reason for Scurvy is the deficiency of vitamin C.
2. Fatigue.
3. Skin problem like red or purple dots on the skin.
4. Gum problems like swelling of the gums, bleeding of gums.
5. Pain in joints.
6. Frequent mood swings.
7. Sudden weight Loss.