The intense summer heat frequently has a negative impact on health, dehydrating the body and removing vital nutrients. For this reason, in order to maintain body temperature and replace lost nutrients, our bodies require additional nutrition in addition to water. It’s interesting to note that vitamin C is one antioxidant that can support the restoration of immunity and reverse the harm produced by excessive oxidative stress.
What is vitamin C and why is it needed?
An important antioxidant, vitamin C lowers the risk of chronic illnesses like cancer and heart disease by shielding cells from damage brought on by dangerous free radicals. In order to fight off infections and illnesses, vitamin C is also essential for enhancing the immune system and supporting the synthesis and functionality of white blood cells.
In addition, it is necessary for the creation of collagen, a protein that maintains the strength and shape of blood vessels, skin, and other tissues. Last but not least, getting enough vitamin C is essential for general health and energy, particularly in the summer.
Red Bell Peppers
When it comes to vitamin C content, oranges typically provide about 53 mg per 100 grammes, whereas red bell peppers can provide you with up to 127 mg per 100 grammes. Additionally, red bell peppers are a great source of vitamin A, which is necessary for healthy immune system function, vision, and general wellness. In addition, they have vital minerals including manganese and potassium, as well as vitamins B6, K1, and folate. Red bell peppers, being rich in antioxidants like flavonoids and carotenoids, help lower inflammation and guard against long-term health issues.
Blackcurrants
Berries high in nutrients, such as vitamin K, vitamin B5, and manganese, as well as dietary fibre that promotes digestive health, are found in abundance in blackcurrants. Antioxidants like anthocyanins and flavonoids, which are abundant in blackcurrants, aid in lowering inflammation and fending off chronic illnesses. Their high vitamin C content—roughly 181 milligrammes per 100 grammes, or more than three times that of oranges—makes them especially noteworthy.
Kiwi
Kiwis are a great source of fibre, minerals, vitamin C, and other nutrients that support healthy ageing and metabolism. A 100 grammes of kiwis contains approximately 93 mg of vitamin C.
Strawberries
Berries are well-known for having high levels of antioxidants and fibre, both of which improve immunity and metabolic health in general. The approximate amount of vitamin C in 100 grammes of strawberries is 58 milligrammes.
Papaya
One such fruit is the papaya, which is excellent for diabetics and weight-loss seekers due to its high antioxidant and fibre content, which supports improved digestive health in general. For every 100 grammes, papaya provides about 60 milligrammes of vitamin C.
Pineapple
One fruit that has roughly 47 milligrammes of vitamin C per 100 grammes is the pineapple. This fruit is an excellent complement to a healthy diet because it contains vitamin C, bromelain, and other necessary nutrients.
Guavas
Guavas are prized for their distinct flavour and several health advantages; each 100 grammes of this fruit contains about 228 mg of vitamin C. In addition, guavas are a wonderful source of potassium, dietary fibre, and vitamin A, which is crucial for immune system and eye health. Antioxidants found in guavas, such as carotenoids and polyphenols, aid in the body’s fight against inflammation and oxidative stress.
Camu Camu
Camu Another fruit with a high vitamin C concentration is camu. Vitamin C is necessary for collagen formation, immune system performance, and antioxidant defence against free radicals. Eating camu camu may strengthen the immune system, increase skin suppleness, and enhance general wellbeing.
How much vitamin C is needed daily?
The daily amount of vitamin C that is advised varies based on age and medical conditions.
- For adult men: 90 milligrams per day
- For adult women: 75 milligrams per day
Vitamin C-rich tea
First, bring some water to a boil in order to brew a vitamin C-rich tea. Cut an orange or lemon into thin slices, removing the peel if it’s organic, while the water warms. After the water boils, remove from the heat source and drop the citrus segments into the water. To infuse the water with the goodness of vitamin C, let the slices steep for around five to seven minutes. After straining the tea, drink it warm or cold.
