FruitsHealth Care

15 Foods with Best Vitamin C than Oranges- A Report

Since the start of the coronavirus outbreak, maintaining our immunity up and working has been a primary priority. While the greatest and most long-term method to stay fit and healthy is to eat well and exercise regularly, supplements such as Vitamin C can also help enhance immunity.

Although there are numerous supplements in the market, getting the nutrition from your everyday diet is always the right approach.

When we think of vitamin C, we think of oranges. Although oranges are high in vitamin C, there are many other everyday foods that contain more.

The following is a list of foods that are rich in vitamin C other than oranges:

15 Foods with Best Vitamin C than Oranges

Lemon

During the 1700s, sailors were fed lemons to combat scurvy (swollen gums). One full fresh lemon, including the peel, contains 83 mg of vitamin C, or 92 percent of the daily recommended amount (daily value)

Lemon juice contains vitamin C, which is an antioxidant.

 Best Vitamin C

The enzyme polyphenol oxidase is exposed to oxygen when fruits and vegetables are sliced. This causes oxidation, which causes the food to turn brown. Lemon juice functions as a barrier, preventing the browning process on exposed surfaces.

Strawberries

One cup (152 gm) of strawberry halves has 89 mg of vitamin C, or 99% of the daily value.

Strawberries consist of a wide range of antioxidants, including vitamin C, manganese, flavonoids, folate, and other phytonutrients.

Strawberries have been demonstrated in research to prevent cancer, vascular disease, dementia and diabetes due to their high antioxidant content.

 Best Vitamin C

In one trial, consuming freeze-dried strawberries daily (the equivalent of 3 cups fresh) decreased heart disease risk factors in 27 persons with metabolic syndrome. Their “bad” LDL cholesterol levels had fallen by 11% at the end of the eight-week research, while their levels of the blood vessel inflammation marker VCAM had decreased by 18%.

Papaya

One cup of papaya (145 grams) contains 87 mg of vitamin C, or 97 percent of the daily value.

Vitamin C is also good for memory and has anti-inflammatory properties in the brain.

A concentrated papaya extract was administered to 20 persons with moderate Alzheimer’s disease for six months in one research. The results demonstrated a 40% reduction in oxidative stress and a decrease in inflammation.

 Best Vitamin C

Consuming papaya has been shown to enhance digestion, lighten complexion, clear sinuses, and strengthen bones in some trials.

Brussels sprouts

A half cup of cooked Brussels sprouts contains 49 mg of vitamin C, or 54% of the daily value.

Brussels sprouts, like most cruciferous vegetables, are high in phytonutrients, fibre, vitamin K, folate, vitamin A, manganese, and potassium.

Vitamins C and K are both essential for bone health. In particular vitamin C helps in collagen synthesis.

According to a major research published in 2018, a high dietary consumption of vitamin C was linked to a 26 percent lower lower risk of hip fractures and a 33 percent lower risk of osteoporosis.

 Best Vitamin C

Brussels sprouts are a little cabbage with a lot of anti-cancer qualities. A serving of brussels sprouts contains about 74.8 mg of vitamin C. If you don’t like the bitter taste, roast them for a few minutes to bring out the sweetness.

Broccoli

Broccoli is a vegetable that belongs to the cruciferous family. Half a cup of boiled broccoli has 51 mg of vitamin C, or 57% of the daily value.

Several longitudinal studies have found a link between consuming a lot of vitamin-C-rich cruciferous vegetables and lower oxidative stress, better immunity, and a lower risk of cancer and heart disease.

 Best Vitamin C

Every day, 27 young men who were heavy smokers were given a 250-gram dose of steamed broccoli with 146 mg of vitamin C in a randomised research. Their levels of the inflammatory marker C-reactive protein were dropped by 48% after ten days.

Kiwi Fruit

One medium kiwi has 71 mg of vitamin C, or 79% of the daily value.

Kiwifruit, which is high in vitamin C, has been found in studies to help reduce oxidative stress, lower cholesterol, and boost immunity.

In a sample of 30 healthy participants aged 20 to 51, eating 2–3 kiwis daily for 28 days decreased blood platelet stickiness by 18% and dropped triglycerides by 15%. As a result, b lood clots and strokes may be reduced.

 Best Vitamin C

Another study indicated that eating two kiwis continuously for 3 weeks improved white blood cell activity by 20% in 14 men with vitamin C insufficiency. Vitamin C levels in the blood returned to normal after only one week, having increased by 30.4 percent.

Kale

Kale is a vegetable that belongs to the cruciferous family.

80 mg of vitamin C, or 89 percent of the daily value, is found in one cup of chopped raw kale. It also contains a lot of vitamin K as well as the carotenoids, lutein and zeaxanthin.

One cup of cooked kale contains 53 mg of vitamin C, or 59 percent of the daily value.

 Best Vitamin C

While cooking diminishes the vitamin C content of this food, one study discovered that boiling, frying, or steaming leafy greens helps release more antioxidants. These powerful antioxidants could aid in the reduction of chronic inflammatory disorders.

Mustard Spinach

One cup of chopped raw mustard spinach has 195 mg of vitamin C, or 21.7 percent of the daily value.

Despite the fact that boiling reduces vitamin C concentration in foods, one cup of cooked mustard greens contains 117 mg of vitamin C, or 13 percent of the daily value.

 Best Vitamin C

Mustard spinach, like many dark, leafy greens, is high in vitamin A, potassium, calcium, manganese, fiber and folate.

Parsley

Two tablespoons (8 gram) of fresh parsley provide 10 mg of vitamin C, or 11% of the daily value.

Parsley, like other leafy greens, is a good source of non-heme iron from plants.

Non-heme iron absorption is aided by vitamin C. This aids in the prevention and treatment of iron deficient anaemia.

 Best Vitamin C

Those on a vegetarian diet were given 500 mg of vitamin C twice a day with their meals in a two-month research. Their iron levels had increased by 17%, haemoglobin by 8%, and ferritin, the stored form of iron, had increased by 12% by the end of the trial.

Blackcurrants

The vitamin C content in half a cup (56 grams) of blackcurrants (Ribes nigrum) is 101 mg, or 11.2 percent of the daily value.

Anthocyanins are antioxidant flavonoids that give them their rich, dark hue.

 Best Vitamin C

Antioxidant-rich diets, such as those high in vitamin C and anthocyanins, have been found to lower oxidative damage linked to chronic diseases like heart disease, cancer, and neurological diseases.

Guava

A single guava provides 126 mg of vitamin C, which is equivalent to 14 percent of the daily value. It is particularly high in lycopene, an antioxidant.

A six-week research of 45 young, healthy persons discovered that consuming 400 grammes of peeled guava per day, or about 7 pieces of this fruit, reduced blood pressure and total cholesterol levels considerably.

 Best Vitamin C

It’s one of the most common and inexpensive fruits.

Green Chilli Pepper

One green chilli pepper has 109 mg of vitamin C in it, which is 12.1 percent of the daily value. In comparison, one red chilli pepper has 65 mg, or 72 percent of the recommended daily intake.

Chili peppers are also high in capsaicin, the ingredient that gives them their spiciness. Capsaicin may also help with inflammation and pain.

 Best Vitamin C

There are evidences that a tablespoon (10 grams) of red chilli powder can help you burn more calories.

Thyme

Fresh thyme has three times the vitamin C content of oranges and one of the highest vitamin C concentrations of any culinary herb.

Fresh thyme has 45 mg of vitamin C per ounce (28 grams), which is 50% of the daily value.

Even sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal contributes 3.5–7 mg of vitamin C to your diet, which can help you fight infections and enhance your immunity.

 Best Vitamin C

Thyme is a traditional cure for sore throats and respiratory problems, but it’s also high in vitamin C, which aids immunological health, the production of antibodies, the destruction of viruses and bacteria, and the clearing of contaminated cells.

Kakadu Plums

The Kakadu plum (Terminalia ferdinandiana) is a native Australian superfood with 100 times the vitamin C content of oranges.

It contains the greatest known vitamin C concentration, with up to 5,300 mg per 100 gm. One plum has 481 mg of vitamin C, or 53 percent of the daily value.

 Best Vitamin C

It’s also high in potassium, vitamin E, and lutein, an antioxidant that may help with eye health.

Mango

Mango is commonly referred to as the “King of Fruits” and is highly anticipated as summer approaches.

 Best Vitamin C

Mango also ranks high in terms of vitamin C content, with a whooping 122 mg per fruit. Raw or green mangoes, in fact, are higher in vitamin C than ripe yellow and red mangoes.

Read Also-

Related Articles

0 0 votes
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments
Back to top button
0
Would love your thoughts, please comment.x
()
x
How to Improve Heart Recovery Rate