Best 6 Sources Of Vitamin C

When we think about sources of Vitamin C we always think the vitamins are always in the form of tablets. Actually, that\’s not true. There are very easily available sources of Vitamin C. But what we need to know is what are those sources of Vitamin C? What are its advantages? This article covers everything about Vitamin C.

Every nutrient has its own story and mostly its starts from disease and ends on diet. Vitamin C is not an exception. In the 16^th century, about 10000 mariners died of miraculous disease (scurvy) due to a lack of fresh vegetables in their diet. James Lind surgeon of the English navy in 1753 published a treatise on scurvy based on Lind\’s observation. The royal navy since 1795 used to supply lime or lemon juice to all crews. The English navy uses to carry crates of lemon hence they were popularly known as limeys.

Vitamin C is rapidly absorbed from the intestine. It is not stored in the body to a significant extent. Ascorbic acid excreted in the urine as such or as metabolites such as ketogenic acid or oxalic acid.

List of Top 6 Sources of Vitamin C

Prevention is always better, easier, and cheaper than cure. Humans can’t produce vitamin C in their body internally therefore we need to get it from internal sources such as food and supplements.  A person’s age and health status determine how much vitamin c they required.

Lemon

Lemon has an easily available source of Vitamin C. In our daily life, we use lemon while eating as well as in drinks. The one whole lemon including its peel contains 83 mg of Vitamin C.

The lemon is sour in taste. it contains citric acid. It uses in juice, mocktails.

Indian gooseberry(Amala)

This is a very popular Indian fruit. This also contains 475mg/100ml of juice In India Amala preserves in the form of pickles, juices, jams. This also uses a basic source of Vitamin C.

Orange

Orange all season is easy available fruit. Orange juice contains 53mg/100gms. Orange also contains citric acid. It is sweet and sour in taste. Its peel is also a source of Vitamin C.

Sweet lime (Mosambi)

Sweet lime is also 12 months all-season fruit. The juice of sweet lime is very popular. It contains 20mg/100ml of Vitamin C.

Capsicum

Capsicum paper contains the highest amount of Vitamin C. It contains 242mg/100gms of Vitamin C. No other vegetable or fruit has that amount of Vitamin C.

Green Chili

Green Chilly paper contains 242.5 mg of Vitamin C per 100gms. It\’s a very easily available source of vitamin C. This uses for cooking purposes to make the food spicy.

Functions of vitamin C 

• Ascorbic acid /vitamin C promotes leucocytes functions
• Act as antioxidant
• Collagen synthesis
• Boost immune system
• Promotes healthier bone teeth and skin.
• Enhance the mood

Increase iron absorption and transportation in the body. Decrease the risk for lead toxicity especially in children (tends to put toys in the mouth which contaminated. with lead and children intestine are able to absorb lead more effectively than an adult.

Good sources of vitamin C

Ripe fruits are good source of vitamin

Fruits that have just been harvested are also known to have higher sources of vitamin C levels than that those were harvested sometime before.

How much vitamin C should I take?

It’s better to consult your Dietitian/doctor first as each person has different requirements and needs concerning their vitamin C intake. Some people may require a higher dosage due to their special needs and health conditions. while others may need a lower dosage because they have already enough.    In diseases like scurvy, vitamin C requirements are higher. In short vitamin C requirements are not uniform for all individuals they vary from person to person depending upon age,  gender, and most important lifestyle.

RDA

According to ICMR RDA for 2020 vitamin C requirements for 

Women 55 mg/day

Men 65 mg/day

Pregnant women 55+10 mg/day

Lactation 55+40 mg/day

Children

1-3 year 22/day

4-6 year 27 mg/day

7-9year 36 mg/day

Boys

10 -12 years – 45 mg/day

13-15 years- 60 mg/day

16-18 years- 69 mg/day

GIRLS

10 -12 years- 44 mg/day

13-15 years- 55 mg/day

16-18 years- 57 mg /day