Vitamin C: Top 47 Food List, Impressive Health Benefits, Daily Intake, Side Effects, Deficiency, Toxicity And Recipe

Vitamin C: Top 47 Food List, Impressive Health Benefits, Daily Intake, Side Effects, Deficiency, Toxicity, And Recipe

Vitamin C is a water-soluble vitamin, also known as L-ascorbic acid. Vitamin C naturally present in some foods. Ascorbic acid is an essential nutrient and natural antioxidant.

Include Vitamin C in your everyday diet to prevent many diseases and lead a happy healthy life.

Top 47 Vitamin C Foods You Should Include In Your Diet

1. Broccoli.
2. Kale.
3. Rose Hips.
4. Parsley.
5. Garden Gress.
6. Spinach.
7. Cabbage.
8. Watercress
9. Chinese Cabbage.
10. Cauliflower.
11. Kohlrabi.
12. Mustard Greens.
13. Brussels Sprouts.
14. Lambsquarter.
15. Potato.
16. Tomatoes.
17. Peas.
18. Turnips.
19. Green Chili.
20. Yellow Bell Pepper.
21. Red Bell Pepper.
22. Kiwi.
23. Guava.
24. Mango.
25. Swiss Chard.
26. Lychee.
27. Papaya.
28. Strawberry.
29. Orange.
30. Lemon.
31. Lime.
32. Pineapple.
33. Clementine.
34. Apricots.
35. Cherries.
36. Raspberry.
37. Blackberry.
38. Cantaloupe.
39. Grapefruit.
40. Collard Green.
41. Cloves.
42. Saffron.
43. Amalaki.
44. Dried Basil.
45. Fortified Cereals.
46. Cayenne Peppers.
47. Gooseberry.

Impressive Health Benefits Of Vitamin C

• Boost the Immune System.
• Healing Wound.
• Act as Antioxidants.
• Cure Cold and Flu.
• Prevent Osteoporosis.
• Prevent Neuro-Degenerative Disease.
• Keep Heart Healthy.
• Fight Against Cancer.
• Aid Collagen Synthesis.
• Burning Fat.
• Strengthen Bone.
• Reduce Risk Of Gout.
• Improve Iron Absorption.
• Lower Blood Pressure.
• Maintain Oral Health.
• Prevent Tooth Loss.
• Prevent Obesity.
• Best For Skin.

Recommended Daily Intake

Age : 0-6 months 

Male : 40mg, Female : 40mg

Age: 7-12 months

Male : 50mg, Female : 50mg

Age: 1-3years

Male : 15mg, Female : 15mg

Age: 4-8years

Male : 25mg, Female : 25mg

Age: 9-13years

Male : 45mg, Female : 45mg

Age: 14-18years

Male : 75mg, Female : 65mg

Age: 19year and above

Male : 90mg, Female : 75mg

Smoker: Include 35mg more Vitamin C in addition to the recommended Daily Dose.

*This recommended dietary intake of vitamin C was developed by the Food and Nutrition Board at the Institute of Medicine of the National Academic.

Side Effects Of Vitamin C

• Nausea.
• Vomiting.
• Headache.
• Warm and Redness Skin.
• Upset Stomach.
• Diarrhea.
• Faint.

Deficiency Of Vitamin C

1. Gum Bleeding.
2. Anemia.
3. Delay Wound Healing.
4. Dry Hair.
5. Low ability to fight Infection.
6. Dry, Rough and Scaly Skin.
7. Gum Inflammation.
8. Weaken Tooth Enamel.
9. Weight Gain.
10. Painful and Swollen Joint.
11. Lethargy.
12. Putting Oedema.
13. Dry Eye.

Severe deficiency knows as Scurvy. Malnourished Adult and Older person are more affected.

Toxicity Of Vitamin C

• Rebound Scurvy.
• Kidney Stone.
• Excess Iron Absorption.
• Erosion Dental Enamel.
• Vitamin B12 Deficiency.

Healthy Vitamin C Rich Recipe

1. Broccoli Salad.
2. Orange Smoothie.
3. Broccoli and Cauliflower Salad.
4. Orange Cranberry Smoothie.
5. Pomegranate With Green Bean.
6. Green Smoothie.
7. Broccoli Tots.
8. Orange, Vanilla and Strawberry Juice.
9. Beats and Berrie Smoothie.
10. Ascorbic Acid Fruits Salad.

Source: Wikipedia.

                Natural Institutes Of Health.