Vitamin-C Foods

Vitamin-C is a vital nutrient for the body as it is an important co-factor for many enzymes and acts as a natural anti-oxidant. For healthy functioning of the body, a person requires around 80 mg of this nutrient per day. Its deficiency can lead to disease like scurvy, skin problems and many other health hazards.

Vitamin-C foods

Vitamin-C foods

Following foods are a best source of Vitamin-C and should be included in regular diet.

Vitamin-C foods – Orange

Orange is a rich source of Vitamin-C which is known to restrict cancer as it protects against nitrosamines, which are cancer causing agents found in food. Consumption of Vitamin-C benefits against oral, stomach and oesophagus cancer. It is a natural anti-oxidant which protects from free radical damages and aids in rebuilding collagen in the skin. Vitamin-C aids in keeping away disease causing micro-organisms.  Flavonoids like hesperetin, naringin, and naringenin are present in orange.  They are known to increase immunity and even have anti-inflammatory properties. Vitamin-C benefits in producing and releasing digestive juices which helps in promoting digestion by proper disintegration of food particles. Intestinal tracts are cleared by consuming high fibre foods. Heart burn and bloating can be reduced by its consumption. Vitamin-C makes orange a potent for skin health. Vitamin-C benefits in flushing out the toxins thus providing an instant glow to the skin.

Papaya rich in Vitamin-C

Papaya is a source of Vitamin-A and Vitamin-C, thus cold, flu, nausea and morning sickness can be prevented by papaya intake. As we know papaya is a great source of anti-oxidants, Vitamin-C, Vitamin-E and beta carotene. These nutrients fight against free radicals thus preventing dullness, wrinkles and ageing.

Strawberries for Vitamin-C

Strawberries can help build immunity. Vitamin-C benefits against flu, cough and various viral infections. Strawberry contains antioxidants which fights infections and prevents malfunctioning of the cells in the body. Vitamin-C which itself acts as an antioxidant helps in preventing inflammatory action and free radicals.

Vitamin-C foods – Lemon

As mentioned earlier lemon contains a high quantity of vitamin-c and probably is one of the best source of vitamin-c (53mg for 100gm) which helps in preventing and curing a person having fever or common cold. Lemon helps in the production of antibodies and WBC’s which help in fighting against the micro-organisms in the body. Lemon is known to be an antibacterial agent. When a person is suffering from fever, intake of lemon helps in increasing the rate of diaphoresis thus preventing flu.

Vitamin-C Source – Pineapple

Vitamin-c benefits in generating more digestive juices which aids in disintegrating the food particles. Bromelain is a type of enzyme present in pineapple which helps in breaking the protein particles. They are known to act as a neutralizing agent and thus prevent acidity in the stomach. It is advised to eat pineapples when a person is suffering from irritable bowel syndrome and flatulence as it helps in soothing the lining of stomach and intestines. Rich amount of Vitamin-C makes it a potent source to curb cold and flu. Bromelain present in pineapples has cough suppressing properties and can aid in loosening the mucus. Even bronchitis and asthma can be prevented by its consumption due to thinning of mucus and clearing of bronchial tubes. Pineapple along with honey is recommended to a person having sore throat.

Kiwi for Vitamin-C

Kiwi is a major source of Vitamin-C which directly makes it a stomach friendly food. Vitamin-C helps in releasing powerful digestive enzymes and juices which can easily breakdown the food and can aid in its disintegration. It contains an enzyme called actinidin which helps in quicker segregation of protein particles and its digestion. Kiwifruit is even rich in dietary fibre. These fibres help in accumulating and binding the food properly and thus aid smooth bowel movement.  Kiwis are recommended after meal when a person is suffering from bloating and flatulence. Vitamin-C and Vitamin-E which helps in reducing bad LDL cholesterol and raises good cholesterol. Kiwis also contain fibre and potassium which are associated with lowering of LDL cholesterol. Kiwi is rich in antioxidants, Vitamin-C and Vitamin-E. These nutrients help in preventing oxidative damages to the skin. Skin aging and wrinkles can be prohibited by consuming this fruit. Skin blemishes and pigmentation can also be delayed.

Vitamin-C rich Guava

This food is high in Vitamin-C. As a matter of fact it contains 4 times more Vitamin-C than oranges. Vitamin-C acts as a natural antioxidant and scavenges harmful pathogens. Cold and flu can be combated by its intake. It also protects the skin from harmful UV-rays. Guava fruit and its leaves have astringent properties i.e. it aids in binding up the food particles.  These astringents are alkaline in nature and aid in scavenging bacteria. Presence of carotenoids, potassium and Vitamin-C also help in making the digestive system healthy and immune.


They are great source of vitamin-c and provide 20mg per 100 gram of serving.
Peas: Vitamin-C is found in a good amount in green peas. It is a natural antioxidant which can help prevent infectious microbial and helps in scavenging harmful free radicals. Flavonoids, carotenoid, phenolic acids and polyphenols are some of the antioxidants present in green peas. They can be really beneficial for skin. Wrinkles and aging process can be delayed by its consumption.

Vitamin-C in Amla

Vitamin-C and antioxidants in amla makes it beneficial for skin health. It helps in reviving the skin texture and makes it smooth and glamorous. Vitamin-C benefits in proper digestion thereby flushes out toxins from the body. This results in reducing skin blemishes and pigmentation and provides a rejuvenating and healthy skin. Acne and pimples can be avoided by its consumption. Antioxidants help in restricting the free radical damage to the skin and reduce the onset of aging and wrinkles. Amla is anti-viral and thus helps from harmful pathogenic diseases. Amla juice mixed with body oil and can be applied on the body to prevent diseases like eczema and psoriasis. Natural antioxidants present in it helps in healing these diseases. Amla contains potent antioxidants like Vitamin-C, amino acids and pectin. Pectin helps in decreasing serum cholesterol in the blood and reduces LDL cholesterol concentration. Amla also helps in increasing HDL cholesterol which is beneficial to the body. Triglyceride and C-reactive protein (CRP) levels are significantly reduced by its consumption. Arteries and blood vessels are also protected from fat and plaque accumulation.


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