Vitamin C is one of the most powerful and effective antioxidant vitamins. These vitamins are required by the body to damage free radicals produced during vital cell activities. Presence of free radicals is believed to hamper the natural cell activity and develop various diseases.
Vitamin C foods are also required for healthy growth, wound repair, strong muscles and efficient immune system. It reduces cholesterol levels and aids in regulating blood pressure and iron absorption.
The main food sources of Vitamin C are fresh fruits and vegetables. Eating your favorite fruit and vegetable daily will easily meet the body requirement.
Citrus fruits like orange and lemon are foods high in vitamin C content. Vegetables that are rich in Vitamin C include red peppers and cauliflower. The actual amount of Vitamin C content in vitamin C sources vary based upon weather conditions, growing conditions, time of picking and methods of growing and other related factors.
Methods of cooking and preserving are also contributing factors in varying the content of Vitamin C in various food sources. Prolonged heating on a very high temperature tends to reduce the content of Vitamin C in food sources.
Some of the other vitamin C rich foods include strawberries, pineapple, grapefruit juice, papaya, kiwi, guava, steamed broccoli and mango. 1 bowl of Strawberries give 70-120 mg, 1 kiwi fruit gives 50 mg, 80g of steamed broccoli gives 50mg, 1/2 cup of guava gives 188 mg, 1/2 raw papaya gives 47gms, 3/4 cup of grapefruit juice gives 70mg, 1/2 cup of pineapple gives 28gms, 1 orange fruit gives 70mg and I mango gives 48 mg of Vitamin C.
Foods with Vitamin C also include red sweet pepper, green pepper, vegetable juice, Brussels, sprouts, edible pod peas, frozen peas, kohlrabi, cooked broccoli, raw broccoli, cooked kale, tomato juice, sweet potato and cantaloupe.