Vitamin C, a powerful antioxidant, is important in maintaining overall health. Consumption of Vitamin C through various sources not only helps in reducing the risk of chronic diseases but also generates white blood cells, which are vitally important for boosting the body’s immunity system.
In addition, it also aids in collagen production, which is essential in promoting skin, Bones and connective tissues.
According to Daily Value on the Nutrition and Supplement Facts Labels | FDA, 90 milligrams is essential for men and 75mg for women.
Top 10 natural Vitamin C Sources for Hair and Skin
Here is the list of the top 10 natural Vitamin C sources in detail.
1- Indian Gooseberry
A native Indian fruit also known as Amla is a herbal medicine. Amla is considered a King in natural vitamin and mineral sources. This ping pongball-sized fruit tastes sour, bitter and sweet at the end.
Amla tree and fruit have been used in Ayurvedic Medicines for centuries. Indians have been using amla directly or indirectly through foods for better health.
Vitamin C level in Amla- 206.8 mg-932.1 mg/100 grams.
Here are a few benefits of consuming amla on overall health.
- According to the GERD report, it reduces heartburn and vomiting.
- Antiaging- As a king of vitamin C, it helps in collagen production, which glows skin and promotes hair growth. Amla also helps improve the mitochondrial health of eye cells.
- Cancer- Its antioxidant properties prevent cancer cell mutations that lead to tumor growth.
- Heart- Its Anti-inflammatory effects aid in reducing the development of heart disease. Indian
- Indian Gooseberry may help prevent blood clot formation and also reduce blood pressure.
- Improves digestion.
2- Kakadu plum
Also called Gubinge or Billygoat Plum, is a small and pleasantly sharp fruit. belongs to Australia. Vitamin C content in this fruit even surpasses the oranges and kiwis. Australian natives have been using this fruit for medicinal purposes for centuries.
Apart from Vitamin C, the Kakadu plum is also rich in fiber, vitamin E, copper, iron, and tons of antioxidants.
Vitamin C level in Kakadu plum- 2300 mg-3150 mg/100 grams.
Kakadu plum benefits-
- Protected Skin
- Reduces Inflammation and oxidative stress.
- It may help in regulating blood pressure.
- Helps in boosting the immune system.
- According to NCBI, its leaf and fruit extract prevent foodborne diseases.
3- Acerola cherries
This orange-red to ruby red colored fruit, also known as Barbados cherries or West Indian. This fruit generally grows in warm temperatures like Texas, Mexico, Central America, the Caribbean, and India.
Additionally, it also offers phytonutrients like carotenoids, flavonoids and anthocyanins that might help in the prevention of chronic disease.
Vitamin C level in Acerola cherries- 1000 mg-4500 mg/100 grams.
Acerola cherries benefits-
- It is one of the vigorous sources of vitamin C and helps to boost up the immune system. Acerola is used for flu and colds for quick recovery. It acts 20% faster than any other alternative.
- It may help in the prevention of Chronic diseases.
- Due to its high vitamin C content, it produces collagen and reverts to glowing skin, healthy nails and hair growth.
- Due to a good dietary source called Anthocyanins, it helps to protect the brain from oxidative stress damage.
4- Sweet yellow peppers
This vibrant and flavorful vegetable, also known as Bell peppers or Banana peppers is adored for its sweet, mild, and crunchy texture. Loaded with important nutrients like vitamin C, vitamin A, and five, Bell Peppers offers a wide range of health benefits.
Vitamin C level in Sweet yellow peppers- 190 mg/100 grams.
Sweet yellow peppers benefits-
- Helps in natural detoxification. Due to the presence of fiber, iron and folate, it supports cardiovascular and gut health.
- The potassium content in this vegetable aids in a healthy heart by lessening the blood sugar level.
- Loaded with beta-carotene, this vegetable aids in preventing free-radical damage.
- It may help to lower the wrinkles in the lateral canthal lines (Outer Corner of the eye).
5- Sea Buckthorn
Native to Europe and Asia, every part of the plant including leaf, stem, seeds and stem has long been used in medicines & cosmetics.
Vitamin C level in Sea Buckthorn- 400 mg/100 grams.
Highly packed with vitamins A, B1, B2, B6, and C, this tree provides the below benefits-
- In 2019, a collaborated review of 37 studies showed the use of Sea Buckthorn in reducing atopic dermatitis but out of 37 studies, some studies were small and due to this, some more robust studies are needed.
- Sea Buckthorn oil can be very essential in wound healing.
- It helps in reducing the blood sugar level to some extent.
- Packed with antioxidants and anti-inflammatory components, this tree has anti-cancer properties.
- Due to the high content of Vitamin C and antioxidants, it removes free radicals and can show some anti-aging properties.
- Highly efficient while treating diseases like High blood pressure and cholesterol and preventing heart diseases.
6- Black currants
Another small and deciduous shrub, also known as Cassis, is native to moderate-climate regions like central & northern Europe, and northern Asia. The height of the shrub usually ranges between 1 and 2 meters.
Vitamin C level in Black Currant Berries- 160–285 mg/100 gram.
Loaded with Vitamin C and antioxidants, Black currant Berries provide the following benefits-
- The presence of high antioxidants and anthocyanins in Black currant helps to boost the immunity system.
- Packed with Anthocyanins, it might help in slowing the development of liver cancer cells.
- These anthocyanins, also help in treating glaucoma (one of the causes of blindness).
- Black currant berries are the best sources of soluble and insoluble fiber, which is beneficial for gut health.
- Due to the high magnesium content, it can be used to treat type 2 diabetes.
- Reduces the risk of heart disease.
7- Jujube
This cherry or small plum-sized round sweet fruit is native to China and other parts of Asia and is generally assigned a name called Chinese fruit.
Loaded with nutritional values like vitamins C, vitamin A, various B vitamins, fiber, potassium, Phytochemicals, magnesium and iron, these fruits have been associated with numerous health benefits and have been used for medicinal purposes for ages.
Vitamin C level in Jujube- 200–1000 mg/100 gram.
Jujube Benefits-
- Due to its calming properties, it helps in reducing street, anxiety & Insomnia.
- Its antioxidant properties help in slowing skin aging.
- Phosphorus and iron-rich properties help in Blood enrichment.
- Improves sleep quality.
- Improves memory and brain health.
8- Guavas
An oval-shaped fruit with a light green or yellow layer is known for its nutritional contents like antioxidants, Vitamin C, fiber and potassium. Renowned for its unique flavor profile, guava offers a delightful combination of sweetness and tanginess.
Vitamin C level in Jujube- 228.3 mg/100 gram.
Guava Benefits-
- Filled with nutrition values like potassium and antioxidants, Guavas can help in cardiovascular diseases.
- It can boost digestive health.
- Good for hair growth.
- It can boost the immune system.
9- Mustard Spinach
Also known as komatsuna, is a leafy green vegetable belonging to East Asia like Japan, China and Korea.
Vitamin C level in Mustard Spinach- 130 mg/100 grams.
Loaded with rich vitamins and minerals like A, C, K, calcium, potassium, magnesium and folate, it offers numerous health benefits-
- Mustard Spinach contains beta-carotene, which gives protection to the skin.
- Due to beta-carotene, it lowers the risk of diabetes.
- It aids Thiamine deficiency.
- It is an excellent source of vitamin K which helps in blood clotting.
- According to the studies, It reduces the risk of heart disease by 15%
10- Kiwi
One of the most known fruits in the world. This oval-shaped fruit with a fuzzy brown exterior and greenish flesh with tiny black seeds, is native to China. This sweet and tangy flavor fruit has numerous health benefits.
Vitamin C level in kiwi- 161.3 mg/100 gram.
Kiwi benefits-
- Vitamin C and A content in kiwi promotes collagen, which helps in healthy skin and reduces wrinkles.
- Fibre, potassium and antioxidants in kiwi lowers cholesterol levels and reduce inflammation, which reduces the risk of heart disease.
- Kiwi contains a neurotransmitter called serotonin, which improves the sleep cycle.
- It aids digestion.
- Improves eye health.
Conclusion
To preserve your health and wellbeing at their best, you must be aware of the top 10 sources of vitamin C. A balanced diet that includes a range of fruits, vegetables, whole grains, lean proteins, and dairy products should be prioritized even though there are many different foods that are rich in vitamins. Mixing different foods high in vitamins guarantees that you are getting enough of all the vitamins you need, which supports immunity, vitality, and general health.
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