Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is heat sensitive. Your body requires it for the formation of muscle, cartilage, blood vessels and bone collagen. The vitamin heals you and is a powerful antioxidant, protecting against future disease, explains Mayo Clinic.
One guava provides 138 per cent of your required Daily Value (DV) for vitamin C. Eating several pieces a day can help lower blood pressure and cholesterol levels, states Healthline.
Red bell pepper or red Shimla mirchi does extremely well in the vitamin C stakes, with one serving ie a medium red pepper offering up 150 per cent of your required DV of vitamin C. Have them raw and always choose red as opposed to green, which have only half as much vitamin C
This cruciferous vegetable, also called as purple cabbage, is low in calories and rich in vitamin C. A half-cup serving provides approximately 30 per cent of the recommended DV (90 mg for men and a little less for women), reports WebMD. Of the same family, Brussel sprouts does better and caulifower decently well too.
Don't let anyone tell you to avoid this tuber! White potatoes, especially with their peels on, are a great way to get vitamin C, potassium and vitamin B6. A medium-sized potato provides about 35 per cent of your required daily intake of Vitamin C, says Cleveland Clinic.
Sweet but nutritious, strawberries are an excellent source of vitamin C. 1 cup of sliced strawberry provides around 108 per cent of your 90 mg of daily value required, recommends Medical News Today.
This herb is a vitamin C powerhouse! 100 gm parsley provides about 133 milligrams of vitamin C, way over the 90 mg you require daily, states John Hopkins Health. Use it in pestos, soups, pastas.
One medium kiwi provides around 62 per cent of your daily value for vitamin C. Kiwis may also help reduce the risk of blood clots and stroke, and boost the immune system, states Healthline.
Whether you eat it raw or cooked, kale is an excellent source of vitamin C. One cup of chopped raw kale offers 93 mg vitamin C, while 1 cup of cooked kale provides 21 mg of the vitamin C required, says Healthline. Neck to neck and of the same family as kale is broccoli.
This tropical fruit is a vitamin C superstar! One cup of papaya gives 90 per cent of the daily value of vitamin C required by body, reports Cleveland Clinic. Citrus fruit, lemons, canteloupe are also good sources but papaya is yet better.