Ascorbic Acid or L-ascorbic acid, commonly known as Vitamin C is a vitamin found in most fresh fruits and popular food supplements. Traditionally, vitamin c is used to prevent and cure scurvy. More studies were conducted, resulting in substantial information about the health benefits of vitamin c. It turns out that the vitamin offers even more amazing qualities, beyond scurvy, cementing its value in our diet. Because of its many known benefits, more people make it a point to boost their intake of vitamin c.
Health Benefits of Vitamin C
Listed are some of the proven health benefits of vitamin c:
- Acts as antioxidants. Vitamin c improves the immune system, which protects us from free radicals. Free radicals are harmful elements that cause chronic illnesses.
- Repairs and helps regenerate damaged tissues. Intake of ascorbic acids during injury recovery is essential to treat scarred tissues. Vitamin c also plays an important role during the recovery of damaged blood vessels.
- Reduces the risk of heart disease. Heart attacks are one of the most common fatalities in the world. Studies show that intake of vitamin c could prevent and protect us from heart diseases.
- May lower uric acid and prevent gout. Though studies present inconclusive results, there are few studies that provide enough evidence that vitamin c lowers uric acid levels and helps to prevent gout. One example of the study is done with 1,300 men who consumed ascorbic acid then shows reduced levels of uric acid in their bloodstreams.
- Improves brain activity. Memory problems are common especially as we grow older. According to studies, it affects more than 35 million individuals worldwide. Vitamins c acts as an antioxidant, and this element is associated with healing impaired memory ability and improves thinking.
Where there are instances that we can’t intake citric fruits, dietary supplements are okay. It is highly concentrated in vitamin c that compensates for our daily need for this vitamin.
However, dieticians suggest consuming fresh fruit or vegetables high in citric acid over the intake of vitamin c from a dietary supplement. Ascorbic acids sold in pills or capsules contain one nutrient only. When you consume fruits you’ll not only profit from vitamin c but gain its full benefits package.
Foods that are High in Vitamin C
Enlisted below are ten fruits that are high in vitamin c:
1. Citrus Fruits
When we hear vitamin c probably the first thing that comes to our mind are oranges, limes, lemons, and grapefruits. Fruits belonging to the citrus family have a high concentration of vitamin c that provides positive effects when consumed daily. Oranges contain the most ascorbic acid in the citrus family.
Fresh citrus fruits are perfect for people on diet. It does not only add flavor to your daily meal but also gives you sufficient fibers that flash out toxins in your body.
Its low in glycemic index, which means it won’t increase your blood sugar.
Kiwis have higher vitamin c content than oranges and it is rich in antioxidants that protect us from any chronic diseases. Eating kiwi’s relieves craving, it is low on calories but provides a high amount of energy. Because Kiwi is high in potassium, it is proven to have a positive effect on the heart and support digestion process.
Kiwi is loaded with nutrients that extend its beneficial effects to bone maintenance, vision health, and regulates healthy sleep pattern.
Mangoes are high in fiber and low in calories; a perfect choice for individuals trying to lose weight. It does not only have ascorbic acid but also other vital nutrients like iron, calcium, zinc, and vitamins a, e, and b6. Like other fruits with vitamin c, it has antioxidants that help prevents illnesses.
Mango contains phytochemicals that have proven a benefit to healthy digestion. Though, unproven it shows signs of reduction of inflammation among patients with ulcerative colitis.
This fruit is associated with the anti-inflammatory properties that it is usually consumed by individuals with colds. It has an enzyme called bromelain. This enzyme contributes to the proper functioning of the digestion system by acting as proteases. These compounds quickly breakdowns proteins that the body can quickly absorb.
Because of its anti-inflammatory properties, one research shows improvement in the conditions of people with arthritis. However, such improvement is temporary and regular consumption may be advisable.
Not only papaya is appealing to the taste, but it is also full of vitamins and nutrients. Even Christopher Columbus, when he traveled to the Americas called papaya as the “fruit of the angels”. One serving of this fruit will give you about 230mg of vitamins c, which means three times over the recommended daily allowance of ascorbic acid. Aside from vitamin c, it will boost you with vitamin a, calcium and potassium.
Papaya is known to lower cholesterol levels, thus, lowering the risk of heart diseases. Its fiber content cleanses and supports prevention of clogs in the arteries.
Guavas are commonly found in tropical countries like the Philippines and parts of Central America. It is usually the size of your palm, oblong-shaped with a pinkish color in the inside. Guava contains more vitamin c than oranges. It also has proteins and fibers which makes this a balanced fruit and perfect for people on diet.
Strawberry is a small fruit but one fruit is enough to give you the recommended daily allowance of ascorbic acid. It is probably the sweetest among fruits that contain vitamin c.
As tiny as it is, strawberries are rich in vitamin c and contains collagens that is essential for recovering from injury.
And besides its health benefits, strawberries are popularly paired and used in gourmet dishes.
Commonly found in China and India, the name of the fruit literally means “the gift for loyal”. Lychee is rich in nutrients, improves blood circulation, and promotes weight loss, but its skin care properties are what this fruit is known for. Ancient Chinese even recorded the beneficial effects of this fruit on a person.
Lychee improves the overall condition of the skin; preventing acne growth and nourishes skins’ natural oil.
Honeydew is mostly made up of water—that is about 90% of the entire fruit. The potassium content of honeydew maintains liquid levels in your body and keeps you hydrated.
It is also rich in calcium that promotes healthy bones and maintains healthy teeth.
This fruit is normally cultivated in tropical areas and popular fruit, especially during summer. Like honeydew, it is mostly made up of 92% water. This may be the case; it is rich with nutrients and provides a huge amount of minerals, vitamins, and antioxidant. It has a small level of calories, so it is safe for everyday consumption for people losing weight.