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Are you aware of the fact that Vitamin C is responsible for wide roles in the body? Vitamin C (scientifically called ascorbic acid) is essential for every human being in order to develop, grow, and heal body tissues. It plays a major role in iron absorption, production of collagen (the protein that provides structural support to tissues), healing wounds, regulating the immune system, preservation of cartilage (tissues found at the joints between bones and ends of the ribs and between spine), bones, and teeth. It also prevents aging.

If you feel like you are not taking in enough Vitamin C, check out why you should consider consuming vitamin C-rich food sources!

What is the Required Amount of Vitamin C on a Daily Basis?

  • Men— 65-90 mg
  • Women- 65-75 mg
  • Children 15-75 mg

Major Health Benefits Of Vitamin C- Rich Food

  • Vitamin C-rich food is packed with antioxidants. It assists the body to fight against disorders and diseases
  • It aids in iron absorption and immunity regulation
  • Vitamin C-rich foods help in collagen production which is important for tissue development and wound healing
  • It is also known to burn the fat tissues in the body
  • Vitamin C is a great immune booster
  • It protects the skin from the external damage caused by UV radiation, smoke, or ozone
  • Daily intake of vitamin C-rich food improves skin quality and helps you to look young.

List Of Vitamin C-Rich Food Sources

#1. Bell Pepper

Bell peppers are rich in vitamin C. 75 grams of bell pepper contains 181.9 grams of vitamin C– making it a great food source! It can also potentially help persons with type 2 diabetes lower their blood sugar levels.

#2. Sweet Potato

One cup of cooked sweet potatoes provides about half of your recommended daily amount of vitamin C. Therefore consuming enough amount of sweet potatoes enhances your immune system. Also, sweet potatoes are enriched with dietary fibers and are low in calories. It makes them a great choice for a healthy diet.

#3. Papaya

Papaya is rich in vitamin C and lycopene. It makes the heart healthy and reduces health-related issues in an individual. It also helps reduce the risk of certain cancers and slow down the progression of cancer.

#4. Strawberries

Strawberries have anti-inflammatory properties which help to prevent dullness, sun tan, and other skin-related issues. They also help prevent colds, high blood pressure, and other heart-related issues.

Introducing vitamin C into your diet is an essential part of keeping your body and skin’s health at its best. So ensure that you are adding enough amount of food sources to your diet to meet the recommended daily intake. Stay healthy!

 

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