Vitamin C or L-ascorbic acid is a water-soluble vitamin that turns out to be highly essential for carrying out the proper bodily functions in the human body.
However, since it cannot be produced naturally in the human body, one must obtain it from the right food sources so as to avoid any deficiency. But before diving into the various food sources, one must first be aware of their role in the human body.
This water-soluble vitamin helps boost the immune system, maintains blood pressure level, allows the production of collagen for youthful skin, enhances iron absorption, helps in brain functioning and protects the eyes.
Regarding vitamin C rich foods, one must keep in mind that fruits and vegetables can be considered the best sources of this vitamin. The various fruits which contain a high amount of this vitamin include:
- Guava
- Kakadu plums
- Acerola cherries
- Rose hips
- Black currant
- Lemons
- Lychees
- Papaya
- Strawberry
- Oranges
- American persimmons
- Cantaloupe
- Apricots
- Cherries
- Raspberry
- Blackberry
- Mango
- Grapefruit
- Kiwi
- Amla
Among vegetables, the following are the best sources:
- Broccoli
- Cauliflower
- Spinach
- Tomatoes
- Cabbage
- Collard greens
- Swiss chard
- Potato
- Peas
- Turnips
- Watercress
- Kohlrabi
- Mustard greens
- Lambsquarters
- Brussels sprouts
- Kale
- Parsley
- Green chilli
If someone doesn’t get to have these food sources, there might be a deficiency of this vitamin in their system, which can be noticed through several symptoms:
- Delayed wound healing
- Dry and rough skin
- Poor immunity
- Sudden weight gain
- Weak bones
- Swollen joints
- Bleeding gums
- Iron deficiency anaemia
In order to avoid these, one must ensure to consume adequate quantities of vitamin C rich foods. This can be done by having a balanced diet consisting of the above-mentioned fruits and vegetables.