Vitamin C is a water-soluble vitamin found in citrus and other fruits, berries and vegetables.
In this article we will study about vitamin C rich fruits and veggies
Vitamin C is a water-soluble vitamin found in citrus and other fruits, berries and vegetables. Vitamin C is beneficial for boosting immunity, supporting healthy skin and connective tissues, and aiding in iron absorption. It's also an important antioxidant that helps protect cells from damage. Additionally, vitamin C is crucial for wound healing, collagen formation, and the maintenance of bones and cartilage.
Vitamin C rich fruits and veggies.
Several Indian fruits are excellent sources of vitamin C, with guava and mangos being particularly high. Other fruits rich in vitamin C include kiwi, strawberries, blackcurrants, papaya, and pineapple. Citrus fruits like oranges and grapefruits are also well-known for their vitamin C content.
The recommended daily allowance (RDA) for vitamin C is 90 mg for adult men and 75 mg for adult women. Pregnant women need 85 mg/day, and breastfeeding women need 120 mg/day.
(I) Top Vitamin C-Rich Indian Fruits
1. Oranges (Narangi)
2. Mosambi (sweet lime)
3. Lemon
4. Amla (Indian gooseberry)
5. Guava (Amrood)
6. Papaya (Papita)
7. Pineapple (Ananas)
8. . Kiwi (not native, but widely available)
9. Water melon
10. Strawberry (widely cultivated)
11. Blackcurrants
12. Bananas
These fruits are not only delicious but also packed with vitamin C, making them a great addition to your diet.
Incorporating these fruits into your diet can help you meet your daily vitamin C needs and support overall health.
(1) Oranges:One medium orange (Citrus sinensis) provides 83 mg of vitamin C, which is 92% of the DV
(2) Mosambi: A 100g serving of mosambi provides 50 mg of vitamin C, which is about 83.3% of the Daily Value (DV) for vitamin C. In other words, one mosambi fruit can supply a significant portion of your daily vitamin C needs.
(3) Lemon:
One lemon provides approximately 30-45 mg of vitamin C, which is around 34-50% of the Daily Value (DV) for adults. This makes lemons a significant source of vitamin C and a good option for incorporating this essential nutrient into your diet.
(4) Amla:
(Indian gooseberry) is an excellent source of vitamin C, with a single fruit potentially providing a significant portion of the recommended daily value. Amla contains approximately 600-700 mg of vitamin C per fruit, which is well above the daily recommended intake. The Daily Value (DV) for vitamin C is 90 mg for adults and children age 4 and older.
(5) Guava: A single guava fruit can provide 125 mg of vitamin C (139% of the daily value). A 100-gram serving of guava provides 228.3 mg of vitamin C, which is 380% of the Daily Value (DV). This means a single guava can easily provide more than twice the recommended daily intake of vitamin C. Guava is a good source of vitamin C and other nutrients, including fiber, potassium, and antioxidants
(6) Papaya:
A medium-sized papaya provides a high Daily Value (DV) of vitamin C. One study found that a medium papaya (about 95.6 mg) exceeds the recommended DV for adults (90 mg for males, 75 mg for females). Healthline notes that one cup (145g) of papaya provides 88 mg of vitamin C, or 98% of the DV. Nutrivore also mentions that papaya provides 137% of the DV per 1-cup serving.
(7) Pineapple: Pineapple provides 78.9 mg of vitamin C per cup (88% of the daily value)
(8) Kiwi: Kiwifruit provides 64 mg of vitamin C per fruit (71% of the daily value).
(9 ) Water melon
Watermelon contains a good amount of vitamin C, providing approximately 14% of the Daily Value (DV) in a 152-gram serving. This means that one cup of watermelon contributes a significant portion of the daily recommended intake of vitamin C.
(10 ) Blackcurrants: These berries provide 102 mg of vitamin C per 1/2 cup (113% of the daily value). try, particularly in the Northern mountains and the Western Ghats. They are a traditional summer produce used in jams, pickles, and other preservatives.
(11) Bananas are a decent source of vitamin C, although they are not as high in vitamin C as other fruits like citrus fruits. A medium banana provides about 10% of the daily recommended intake of vitamin C.
(II) Vitamin C rich veggies:
Several vegetables are excellent sources of Vitamin C, including mustard spinach, kale, broccoli, and green chilies. Other options include cauliflower, bell peppers, and cabbage.
(1) Mustard spinach:
Contains a high amount of vitamin C, making it a great choice for boosting your intake.
(2) Kale:
Another leafy green that is packed with vitamin C, along with other essential nutrients.
(3) Broccoli:
A cruciferous vegetable that is also a good source of vitamin C and other vitamins and minerals.
(4) Green Chilies:
These spicy vegetables are surprisingly high in vitamin C, and they also contain capsaicin which may offer pain relief and metabolic benefits.
(5) Cauliflower:
A versatile vegetable that can be enjoyed in various ways, and it's also a good source of vitamin C. While not as high as some other vegetables, cauliflower still contributes a good amount of vitamin C.
(6) Bell Peppers:
Both green and red bell peppers are excellent sources of vitamin C, with red bell peppers containing even higher amounts.
the richest sources of vitamin C among vegetables.
Red bell peppers are a standout source, containing significantly more vitamin C than oranges.
(7) Cabbage:
Another versatile vegetable that can be added to a variety of dishes and provides a good amount of vitamin C. A versatile vegetable that provides a decent amount of vitamin C.
( 8)Tomato : contains
approximately 24.7 mg ofw vitamin C per 100 grams. This is a good source of vitamin C, which is an antioxidant that supports various health functions.
While the average vitamin C is 24.7 mg per 100g, studies show that green tomatoes have lower levels (6.74-10.23 mg/100g) compared to fully ripe tomatoes (16.03-19.43 mg/100g)
Sensitivity of vitamin C:
Heat sensitivity of vitamin C:
heat can destroy Vitamin C. It is a temperature-sensitive vitamin that is water-soluble and readily degrades when exposed to elevated temperatures, especially during cooking. Boiling, a high-temperature cooking method, is particularly effective at reducing vitamin C content.
Vitamin C is sensitive to heat:As a water-soluble vitamin, it can leach out of food when cooked in water, and elevated temperatures can cause it to break down.
Boiling is the worst:
Boiling reduces vitamin C content more than other cooking methods due to its high temperature.
Other factors:
Prolonged cooking times and exposure to oxygen can also contribute to vitamin C loss.
The vitamin C molecule - ascorbic acid, is very unstable and easily oxidizes. So it may lose its properties when it comes into contact with air, light or heat. Fortunately, there are several ways to prevent this.Vitamin C can be destroyed by heat and light.
The open sun drying method caused the greatest b-carotene (94.2%) and vitamin C (84.5%) loss, while the visqueen-covered solar dryer caused the least (73 and 53% respectively). These results show that the three solar drying methods cause significant loss of pro-vitamin A and vitamin C in dried fruits and vegetables.
There was a loss of 34.8% of vitamin C on frying the boiled amla pulp. The loss of vitamin C may be due to high temperatures of about 140 to 150° achieved during frying. Also such high temperature may destroy vitamin C as well as the constituents which may be otherwise responsible for its stability.
The results show that the highest destruction of ascorbic acid or vitamin C occurs at temperatures between 85 and 95°C, especially after 10 minutes of cooking time.
While heat does degrade the vitamin C present in lemon juice, the same is true for the same presence of light and Vitamin C may be degraded on air drying and exposures to sunlight.
Information complied by Dr.Bhairavsinh Raol
