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Finding foods that will provide you with adequate Vitamin C is very easy these days. Vitamin C, also known as ascorbic acid, is vital in keeping human beings healthy. This great vitamin is found in fruits and vegetables. It is also a dietary supplement that can strengthen the immune system and protect the body from anaemia and scurvy.

Vitamin C is also water-soluble and acts as an antioxidant in your body. It helps in improving the immune system of the body.  

Inadequate Vitamin C in your body might lead to ugly spots on the skin and even unhealthy teeth. Given the circumstances, Vitamin C has become a very important supplement that should be added to our current diet.

Taking Vitamin C can help your body to strengthen the health condition of your teeth, connective tissues, and bones.

Additionally, your body does not keep Vitamin C for long. Therefore, you need to take Vitamin C on a daily basis to meet up with the requirement. 

A man is expected to take an average of 90mg of Vitamin C in a day (Daily Value – DV) while the minimum requirement for women is 75mg. 

In this article, I will walk you through 13 important foods that will provide you with adequate vitamin C.

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List of 13 Foods that will Provide You With Adequate Vitamin C

Here are 13 important foods that will help to boost the positive effects of vitamin c in your body:

  1. Orange: An orange is not only known for its sweetness, it contains a valuable nutrient in the form of Vitamin C.  A medium-ball-size orange contains about 83 mg of the Vitamin C nutrient. It is a citrus fruit, and it is very healthy for the body. It helps to improve the immune system and makes your skin look very clear and healthy. In the body, it acts as an antioxidant. The benefit of taking oranges includes fighting the radicals that cause cancer, reducing blood pressure, lowering the risk of cardiovascular disease, and helping in controlling blood sugar, thereby reducing the risk of diabetes.
  2. Papaya: Another name for papaya is pawpaw. The fruit is sweet and is almost available everywhere. It has soft tissue that makes it easy to chew. You can easily plant it in your own backyard. Papaya stores important vitamins like A and C. A ball of papaya contains about 235 mg of vitamin C. For every 100g of papaya, there is 60.9mg of Vitamin C. Taking papaya will lower the risk of diabetes, cancer and high blood pressure. 
  3. Snow peas: Snow peas are another vegetable with a high quantity of Vitamin C. A 100 grams of snow peas contains about 60 milligrams of Vitamin C. Snow peas are also known as Chinese peas, sugar peas and Mennonite peas. A pod of snow peas is about 1 calorie. Snow peas are flat and their walls are tiny. Hundred (100) grams of snow peas contain 42 calories, 7.5 grams of carbs, 2.6 grams of fibre, 2.8 grams of protein,  22% of the daily value of vitamin A, 60 milligrams of Vitamin C, and other valuable nutrients for the body.
  4. Guava: A guava is also another rich source of vitamin C. There are 228.3 milligrams of Vitamin C per 100 grams of guava. Guava is full of antioxidants that can protect your body from diseases. Due to it is high content of Vitamin C, guava can boost the immune system of the body, thereby helping it to fight against radicals. Eating guava can shorten the duration of a cold. One guava can give you more than the Daily Value (DV) of vitamin C.
  5. Tomato: Adding tomatoes to your diet will increase the Vitamin C you need for your body. Tomatoes don’t have as much vitamin C as oranges. A 100-gram of tomato contains  23 milligrams of Vitamin C and gives you 25 percent of your daily value (DV). 
  6. Bell Pepper: If you are looking for foods with high quantities of Vitamin C, then bell pepper should be on top of your list. A 100 grams of bell pepper contains about 242.5 milligrams of vitamin C. Bell pepper is very nutritious for the body. This healthy vegetable can appear in different colours, like red, green, yellow, or orange. We also know it as paprika, sweet pepper or pepper. About 94 percent of the red bell is water, and it contains 158 percent of Daily Value (DV). Many people see bell pepper as a fruit, while others see it as a culinary vegetable.
  7.  Pineapple:  A pineapple fruit is another very good source of Vitamin C. It contains 47.8 milligrams of Vitamin C in every 100 grams of pineapple. Pineapple is a rich source of antioxidants.
  8. Strawberries: In every 100 grams of strawberry, there are 58.8 milligrams of Vitamin C. This beautiful fruit is also a very source of antioxidants. Frequent consumption of strawberries can help lower the risk of heart disease, cancer, and diabetes. Strawberries also contain magnesium and phosphorus. Strawberries have more vitamin C than oranges. 
  9. Kiwifruit: Kiwifruit is also another powerhouse of Vitamin C. The fruit has 92.7 milligrams of Vitamin C for every 100 grams of strawberry. Eating one kiwi fruit a day will satisfy the recommended daily value (DV) of vitamin C. 
  10. Mango: Apart from its antioxidant nature, mango fruit is also an excellent source of vitamin c. A 100 grams of mango contains 36.4 milligrams of vitamin c. Eating mangoes can play a vital role in healing wounds. One mango fruit is full of 122 milligrams of vitamin c. Mangoes contain vitamins like A, K, and E. Mangoes can significantly improve your health condition.
  11. Broccoli: A 100-gram of broccoli will supply you with 89 milligrams of vitamin c. Broccoli has many nutrients that can protect you from diseases. 
  12. Lemons: This famous fruit is also another good source of Vitamin C. A 100 grams of lemon has 53 milligrams of vitamin c. Lemons can help control blood pressure and improve your health status. 
  13. Amla: Amla is another high source of vitamin c. Hundred (100) grams of amla will give you about 20 daily values of oranges. A 100 grams of amla will give you 300 milligrams of vitamin c. 

What Are the Sources of Vitamin C

Vitamin C can be found in vegetables and fruits. 

Why do I need Vitamin C

Vitamin C can protect your body from the common cold, cancer, diabetes, and heart diseases, improve wound healing, avoid wrinkled skin, and many more diseases. 

What Will Happen to My Health Due to Inadequate Vitamin C

Due to inadequate Vitamin C in your body, you will begin to notice:

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