Among the important nutrients that one requires for a healthy body and mind, vitamins definitely play a major role and help in a lot of significant functions. There are however a lot of different kinds of vitamins and one of the essential and common ones is Vitamin C. Within the various functions that it can perform, treatment of cold and cough, boosting the immunity, build-up of the tissues, blood vessels as well as bones and boosting the synthesis of calcium are some that you should know about. This makes you realize the importance of including vitamin C in the diet. In fact, it also heals injuries and helps in improving the functions of the brain. Check out this article to now the best vitamin c rich foods in India.
# Yellow Bell PeppersAround 180-185 mg of vitamin C is present in about 100 grams of yellow bell peppers making it one of the best food items in the menu for gaining the daily requirement of vitamin C. Make sure you take a portion of this vegetable in the diet for dual benefits of antioxidant properties as well.
# Green Leafy VegetablesDark green coloured leafy vegetables especially kale has about 120 mg of vitamin C in it every 100 grams. Along with this, swigs chard, turnip greens and spinach also have more than 10 mg of vitamin C every 100 grams. This makes the category of food one of the deserving ones in the list.
# GuavasEvery 100 grams of guava has about 230 mg of vitamin C. This makes guavas a tasty treat as well as a healthy option for those who want to fulfil the vitamin C requirement of the day. A guava a day is more than enough in this regard.
# BerriesBerries especially strawberries are a tasty way to get the requirement of vitamin C in the body. A cup of sliced strawberries is around 95-97 mg of vitamin C on an approximate value. Berries like blueberries, raspberries and blackberries can also be considered.
# Kiwi FruitKiwi fruit tends to be juicy and yummy but did you know that it is one of the best foods if you want the vitamin C requirement in the body. Around 100 grams of kiwi has 92-93 mg of this vitamin making it a choice that you can consider blindly.
# OrangesOranges are one of the most common fruits available in the market. Along with required amounts of vitamin C, it also has antioxidants as well as fibre content. One can eat as well as extract fresh juice of the orange to gain the benefits of the vitamin content.
# LimeLimes might be available only during the summer season but you should know that it is one of the top-notch fruits that have the right amount of vitamin C that you are looking for. One can easily make use of limes by extracting the juice and having a glass each day with a little salt.
# Black CurrantPer serving of black currant will give you 180 mg of vitamin C even after the fact that it has a dark purple hue and it is difficult to believe the high amount of this nutrient in it. It also has potassium, vitamin B5 and iron in it.
# Brussels SproutsA serving of cooked sprouts might not be a tasty option but is good in vitamin C levels and provide around 50 mg. It has loads of other vitamins as well as fibre and minerals but even after that, this food is not loved by children.
# TomatoesAlong with vitamin C in fresh tomatoes, one can also try sun-dried tomatoes that have a concentrated form of this nutrient. It is one of the common vegetables that are available in all homes and therefore an accessible one for meeting vitamin C goals. 100 grams of tomatoes has about 100 mg of vitamin C. This is about more than 170 % of the daily need.
# CabbageAny vegetable that belongs to the cabbage family has the right amounts of vitamin C to fulfil your daily needs. Raw cabbage is one of the best options to be taken here if you want to get all the advantages.
# MelonsWhether we talk about melons or watermelons, any part of this family again is a food category that is high in vitamin C. Honeydew as well as cantaloupe has the best levels of vitamin C in them.
# Peas
Fresh peas straight from the farm are one of the best options of vitamin C and antioxidants. These help in preventing as well as a natural treatment of cataracts. Peas should be included in the diet in small portions to make the most out of it.
# PineapplesThis tropical fruit has enzymes that have anti-inflammatory properties as a double benefit to high levels of vitamin C. Per cup of fresh pineapples can give you around 24-25 mg of this nutrient. This helps in boosting the immunity as well as in stimulating healing. It also keeps eyes and hearts healthy.
# TurnipsAlong with vitamin C, there are some essential amino acids in turnips as well, making it one of the perfect foods on the menu. You can have raw turnips in the salad or else include them in the dishes to gain the benefits of vitamins that help in destroying free radicals and thus boost immunity and keep away diseases.