Importance of Vitamin C in Our Diet
With increasing age, changes start appearing on the face. In such a situation, the intake of vitamin C can prove to be beneficial. Vitamin C helps those cells that make us look beautiful. According to experts, Consuming 60 mg of vitamin C every day is good for health.
Vitamin C is also known as ascorbic acid. It is essential in the maintenance of collagen connective tissue that holds the body’s cells together. It is an important Antioxidant that is associated with reducing the risk of health problems such as Hart Disease, certain types of cancer and aging. Vitamin C is very helpful in treating wounds and body gels. It also helps in the formation of Teeth and Bones. It strengthens the walls of capillaries and blood vessels. It also increases iron absorption. Research has shown that vitamin C can reduce the severity of Common Cold. Let us know how we can include it in our diet in summer.
Source:-
The amount of vitamin C in food depends on the growing conditions
Ripeness status
Regional Variations and Seasons
The main sources of Vitamin C include Green Vegetables, Fruits & Fresh Potatoes. Guava Contains high amount of Vitamin C. Granules and pulses do not contain vitamin C in the dry state. But if they are soaked in water for 8 hours and allowed to germinate, they become a good source of vitamin C.
Consumption
Ascorbic acid is consumed through the intestines. Natural citrus juices containing bioflavonoids are consumed more slowly than synthetic ascorbic acid.
Destruction
Vegetable cells contain an enzyme called ascorbic oxidase. When vegetables are properly chopped, enzymes are released and more vitamin C is destroyed. The rate of oxidation of the enzyme increases with increasing temperature and thus the temperature of vegetables destroys vitamin C. Ascorbic oxidation is also destroyed on boiling. If vegetables are put in very hot water, the enzymes are destroyed immediately and thus there is no loss of vitamin C.
Orange Benefits
It is an excellent source of vitamin C.
It is also a good source of folate, thiamine and potassium. A medium sized orange provides 70 mg of vitamin C, which is more than 90% of the recommended dietary allowance for women. Oranges are low in calories. One center contains about 7 calories. The membranes of the center provide a soluble dietary fiber called pectin, which helps in controlling the cholesterol level in our blood.
Lemon Benefits
It is an excellent source of vitamin C. It provides relief from the problem of dry mouth and also proves to be very good in enhancing the taste of everything from fish to vegetables and tea. Lemon is the most used of the citrus fruits. One cup of lemon juice contains about 55 mg of vitamin C, which means that an adult lemon also contains an antioxidant chemical that helps in strengthening the walls of our veins and secondary organs. Calories More than 70% of the RDA for women
Lemon also contains an antioxidant chemical that helps in strengthening the walls of our veins.
Star Fruit Benefits
100 grams of Star Fruit 31 It provides calories which are much less than any other fruit and along with this it also contains essential nutrients, antioxidants and vitamins necessary for health. This fruit provides a good amount of dietary fiber with its peel. This fiber helps in preventing the consumption of dietary LDL cholesterol. Along with this, dietary fibers also help in protecting the mucus membrane of the colon. This fruit is also famous for the treatment of hangover and heat rash. People suffering from uric acid and kidney failure should not consume these four fruits.
Raspberries Benefits
They contain beneficial amounts of folate, iron and potassium. They provide biofluorides which protect us from cancer. One cup of raspberries contains 60 calories and 30 milligrams of vitamin C. They provide soluble fiber which helps in preventing constipation.
Cranberries Benefits
It is a good source of vitamin C and fiber. Its juice helps in preventing urinary tract infection. It contains biofluorides which protect our eyesight as well as prevent cancer. Grape Fruit Orange
Benefits
It is a great source of vitamin C and potassium. It contains powerful antioxidants called beta carotene and lycopene. It is low in calories.
One cup of unsweetened grapes contains 95 milligrams of vitamin C, which is more than 100% of the RDA. It also contains 175 milligrams of potassium and one milligram of iron. It also has the power to reduce weight.
Guava Benefits
It is a great source of vitamin C. It contains high amounts of soluble dietary fiber and pectin. It also contains potassium and iron.
