It is possible to bring vitamin C into one’s diet by consuming food sources that are rich in this essential vitamin, such as citrus fruits, specific kinds of cherries and peppers, and raw parsley.
Water-soluble Vitamin C can be located in fruits and veggies in abundance.
This substance acts as a strong antioxidant in the body, and is necessary for proper immune system activity, the generation of neurotransmitters, the formation of collagen, and much more. Consuming the proper quantity of vitamin C in one’s diet could aid in lowering the chance of illnesses such as heart disease.
Vitamin C also plays an important role in tissue formation, such as connective tissue, collagen production, bones, and teeth, as well as in the structure of the small blood vessels.
Men should aim to consume 90 milligrams of vitamin C each day, while women need 75 milligrams.
Signs of shortage can include heightened susceptibility to illnesses, inflamed gums, regular bruising and bacterial infections, healing slow after injuries, hemoglobin decrease and scurvy.
This article takes the daily value of 90mg when computing the percentage of daily value for the items listed.
These 14 items have a lot of vitamin C.
1. Kakadu plums
The Kakadu plum, which is native to Australia, is an incredible superfood with a staggering 100 times more vitamin C than oranges.
This substance holds the record for possessing the most vitamin C, with as much as 2,907 mg in every 100 grams. A single plumb (equaling in weight 15 grams) has 436 milligrams of vitamin C, four hundred and eighty-four percent of the daily recommended value.
This food is teeming with potassium, vitamin E, and lutein, an antioxidant that has positive implications for maintaining eye health.
2. Acerola cherries
Approximately half a cup (49 g) of red acerola cherries (Malpighia emarginata) provides 825 mg of vitamin C, or more than nine times the daily recommended value.
Polyphenols, which are micronutrients derived from plants, can be acquired by consuming cherries. These foods are high in Vitamin C, providing them with antioxidant and anti-inflammatory capabilities.
3. Rose hips
The rose bush produces a tiny, savory, tart berry called the rose hip. It’s loaded with vitamin C.
A mere 100 grams of rose hips offer 426 milligrams of vitamin C, which is more than 4 times the recommended daily value.
Vitamin C is required for the creation of collagen, which helps maintain the health of your skin as you grow older.
4. Chili peppers
One green chili pepper has 109 mg of vitamin C, exceeding the Daily Value by 21%. One single red chili pepper has 65 mg of something, which is equivalent to 72% of the Daily Value.
Additionally, research suggests that eating hot red chili peppers may lead to a decrease in death rate.
More investigation is necessary to gain a comprehensive knowledge of the health advantages of chili peppers.
5. Guavas
This fruit, which has pink flesh, comes from Mexico and South America.
One guava comprises 125 milligrams of vitamin C, which is equivalent to 138 percent of the Daily Value. It’s particularly rich in the antioxidant lycopene.
The results of a 6-week trial with 45 youthful individuals revealed that consuming 7 pieces of guava without the skin each day, accounting to 400 grams of the fruit, markedly reduced their cholesterol and blood pressure levels.
6. Sweet yellow peppers
As sweet or bell peppers become more mature, their vitamin C levels increase.
A single big yellow pepper contains more than double the vitamin C that you would find in green peppers, which is 342 mg or 380% of the daily recommended value.
Getting an adequate amount of vitamin C is important for the welfare of your eyes and can possibly prevent the development of cataracts.
A research involving around 300 women demonstrated that the chance of cataract development decreased by 33% in those who have higher intakes of vitamin C compared to those who have the lowest intakes.
7. Blackcurrants
Blackcurrants (Ribes nigrum) provide approximately two-thirds of the daily value of vitamin C per half-cup (56 grams), which contains a little over 100 mg of the nutrient.
The deep, dark color of these flavonoids known as anthocyanins is from their antioxidant properties.
Research has indicated that foods which have high levels of antioxidants such as Vitamin C and anthocyanins may reduce the damage caused by chronic ailments such as cardiovascular disease, cancer and neurodegenerative diseases.
8. Cantaloupe
This sweet, high-fiber fruit is packed with vitamin A.
Cantaloupe is also a good source of Vitamin C.
A single serving of cantaloupe pieces has 17.4mg of Vitamin C, which is nearly one fifth of the daily dose prescribed for grown-ups.
9. Parsley
Fresh parsley has 8 grams, yielding 10 milligrams of vitamin C, or around 11 percent of the daily recommended value.
Parsley has a great amount of vitamin K, antioxidants, and vitamin C.
Consuming vitamins C-rich meals could possibly decrease your chance of getting cancer.
A 2018 study discovered that if the daily consumption of vitamin C was augmented by 100 mg, the probability of contracting cancer was reduced by 7%.
It was found that elevating dietary vitamin C intake by 150 mg each day could reduce the likelihood of prostate cancer by 5% based on cohort studies and by as much as 21% according to case-control studies.
10. Mustard spinach
One cup of raw diced mustard spinach contains 195 milligrams of vitamin C, which is over two times the recommended daily value.
Although cooking reduces the vitamin C levels in food, a single cup of cooked mustard greens still supplies 117 mg of this nutrient, which is equivalent to 130% of the daily recommended intake.
Mustard spinach is an excellent source of vitamin A, potassium, calcium, manganese, dietary fiber, and folate, just like many other dark, leafy vegetables.
11. Kale
Kale is a cruciferous vegetable.
A 100-gram serving of uncooked kale supplies 93 mg of vitamin C, which is equal to 103% of the recommended daily value. This foodstuff provides a lot of vitamin K and the carotenoids lutein and zeaxanthin in abundance.
Approximately one-fourth of the recommended daily value of vitamin C can be obtained from consuming one cup (118 g) of kale that has been cooked.
Boiling and frying leafy greens may boost the absorption of beneficial compounds that could help in the mitigation of chronic inflammatory illnesses, however, this may lead to a reduction in the vegetable’s vitamin C content. One study investigated this.
12. Kiwis
A single average-sized kiwi contains 56 milligrams of Vitamin C, equating to 62% of the recommended daily value.
Studies have discovered that kiwis have a capacity to restrain blood platelets, which may help bring down the danger of stroke and blood clots.
Kiwi consumption may also benefit the immune system.
A research study of 14 dudes with a dearth of vitamin C revealed that including two kiwis in their diets for four weeks resulted in a 20% raise in white blood cell activity. It took one week for the concentrations of vitamin C in the blood to become typical, raising by a factor of almost threefold.
13. Broccoli
Broccoli is a cruciferous vegetable. Approximately 0.5 cups of cooked broccoli contains 51 mg of vitamin C, which equates to 57% of the Daily Value.
An abundance of observational studies have indicated a potential link between consuming a great deal of cruciferous vegetables full of vitamin-C and a diminished danger of cancer.
An investigation revealed that incorporating 30 grams of broccoli sprouts into the diet on a daily basis resulted in a decrease of C-reactive protein indicators among obese individuals.
14. Brussels sprouts
Half a cup of cooked Brussels sprouts offers 49 milligrams of vitamin C, which is over half of the Daily Value.
Brussels sprouts, as with most other cruciferous vegetables, consist of a high quantity of fiber, vitamin K, folate, vitamin A, manganese, and potassium.
It is essential for your bone health to have a good intake of both vitamins C and K. Vitamin C specifically assists in the development of collagen, which is the elastic material that makes up the structure of your bones.
A 2018 review of extensive research concluded that a high intake of vitamin C in the diet was associated with a decreased risk of hip fractures by 26%, and a decrease in osteoporosis by 33%.
Foods That Are High in Vitamin K
Vitamin K, which is fat-soluble, is essential for the process of blood coagulation. Vitamin K deficiency is an uncommon phenomenon so it doesn’t receive much attention, yet there are a multitude of medications that can affect the body’s level of Vitamin K, including antacids, Aspirin, antibiotics, certain cancer treatments, and various treatments for high cholesterol.
Before consuming large amounts of any vitamin or mineral supplement, such as Vitamin K, it is best to consult with a medical professional. There are two forms of Vitamin K: K1 (Phylloquinone), which can be found in leafy greens and herbs, and K2 (Menaquinones), which are available in meat, dairy and eggs. Oil facilitates the uptake of vitamin from the intestines. The suggested dietary quantity is very meager, 90 mcg/day for female adults 19 or older and 120 mcg/day for male adults 19 or older. It is important to keep in mind that the most excellent sources of Vitamin K are not beef, seafood, or chicken. Leafy green vegetables are the most beneficial when it comes to getting Vitamin K. The amount of Vitamin K present differs depending on how the foods were cultivated.
Below, seven healthy foods that contain a considerable amount of Vitamin K are outlined. Adding these to your diet can be beneficial.
1. Grapes
Besides being packed with copper, grapes also contain a lot of Vitamin K. Copper, a vital mineral for energy generation, and Vitamin K, which is necessary for healthy bones and clotting of blood, are both important components of the human body. Grapes can provide sufficient levels of vitamins B6 and Thiamine.
2. Olive Oil
Many folks employ olive oil in the kitchen or for making salad dressings as it is thought of as a nutritious fat. Few are familiar with the fact that in addition to being a beneficial fat, olive oil is also full of vitamins. Approximately 8 mcg of Vitamin K can be obtained by using a single tablespoon of olive oil. The oil also contains Vitamin E, making it an excellent source of healthy fat.
3. Kale
Kale is the Vitamin K king. It is known as one of the superfoods. It is justified to call it a nutritional powerhouse due to its abundance of calcium, potassium, folate, and additional vitamins and minerals. Kale is packed with K1, which is why it is so beneficial in lowering cholesterol and consequently bringing down the risk of heart disease. It is well-known for its blood clotting abilities.
4. Collard Greens
Massive, verdant collards have been missing from the customary fare. Collard greens can be located in many grocery stores, particularly during the colder months and early in the year. To give your body a beneficial amount of vitamin K, try consuming a half cup of boiled collard greens sprinkled with some salt and pepper. This portion contains a total of 770 mcg of the nutrient. Given that collard greens belong to the cruciferous vegetable family, they contain a wealth of nutrients and very few calories. A lack of vitamin K can result in a person having osteoporosis and bone breaks as vitamin K is abundant in bone proteins. This leads to an elevation of calcium absorption in the blood, and to a certain degree, it can also reduce the amount of calcium being removed from the body in the urine. In addition to its Vitamin K content, this food item also provides a lot of fiber and is able to bolster insulin sensitivity, reduce glucose levels, and aid in the regrowth of liver tissues thanks to its antioxidant characteristics.
5. Pumpkin
Pumpkins are not just popular during Thanksgiving and Halloween, they are very beneficial to your health and can be made into a variety of both salty and sweet recipes. At least 37% of it is made up of vitamin K. Pumpkin leaves boiled without salt have the most vitamin K out of any food item. Nevertheless, even its pulp and seeds offer remarkable health advantages. It is low in calories and has saturated fat. The benefits of this food include not only potassium, magnesium, iron, and additional fiber, but also vitamins A, C, E, and B6. It can aid with slimming down and is beneficial for cardiac and vision health. It helps keep blood pressure at healthy levels and gives a youthful look to the skin. This food is packed with vitamin K, which is beneficial in strengthening the bones and guarding the body against osteoporosis. Pumpkins possess an abundance of beta-carotene, which can help lower the odds of developing certain types of cancer including lung cancer and breast cancer.
6. Cashews
Eating cashews provides numerous health advantages and nutrients for people. A 100 gram portion of cashews contains approximately 34.1 micrograms of vitamin K. It is clear that cashews are a beneficial way to increase the amount of vitamin K in one’s diet. Vitamin K being present in cashew nuts is necessary for strong bones. These foods are beneficial for maintaining strong teeth and gums. Cashews have no fat compared to other nuts, making them a beneficial snack for heart health. Eating cashew nuts containing magnesium can help to reduce one’s blood pressure. It makes good use of iron and gets rid of free radicals, which can lead to medical issues. Cashews contain copper and select phytochemicals that make them effective against cancerous cells, particularly in regard to colon cancer. They are capable of blocking out the UV rays from the sun thus avoiding muscle deterioration. There is a 25% decrease in the possibility of acquiring a gallstone if cashews are consumed daily.
7. Spinach
One of the simplest methods for raising the level of vitamin K in your diet is to include spinach in your salad, sandwich, or smoothie. A single cup of spinach contains more than the recommended daily amount of vitamin K. Along with vitamin K, spinach provides riboflavin, potassium, vitamin B6, and copper. An approximate 100g portion of raw spinach contains approximately 483mcg of vitamin K. For a 2000 calorie diet, 604% of the daily value of vitamin K is provided by 483mcg, which is far more than the 80 mcg recommendation. Spinach has a lot of nutritional value, which helps maintain a healthy complexion. Vitamin C, which is recognized for its antioxidant features and helps the body ward off disease, is found in abundance in it, consequently improving immune function. This food has a high level of vitamin K, which assists in the process of blood clotting. Expectant mothers should incorporate spinach into their diets since it is an excellent source of folate which is a must for them. Spinach has iron, which is a vital part in making red blood cells function correctly, which is necessary to keep the blood oxygenated. This food item is beneficial for heart health as it is packed with antioxidants, protein, fiber, and omega-3 fatty acids. Spinach is also linked to improved eye health. It is evident that including spinach in your nutrition will only have positive effects on your wellbeing.
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