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Nutrition > Healthify Yourself With An Abundance Of Vitamin C Fruits

13th Jun 2022

Nutrition

Healthify Yourself With An Abundance Of Vitamin C Fruits

Constant work pressure, improper diet, the inability to comprehend the requirements of maintaining a healthy lifestyle and a comparatively lower intake of vitamin C fruits has led to a surge in vitamin C deficiencies and several other disorders that have impacted many people. Fruits rich in vitamin C can cure several diseases and act as a preventive force, reducing the risk of any chronic illness.

What Is Vitamin C?

Vitamin C is a soluble vitamin found in citrus fruits and vegetables that acts as a diet supplement and helps prevent scurvy, a disease caused due to acute deficiency of vitamin C. It helps to repair tissue and the formation of collagen, which is essential in the functioning of several enzymes and the immune system. Many vitamin C fruits and vegetables cause a vivid range of health benefits among seniors.

What Are The Symptoms Of Low Vitamin C?

But how will you know if you are suffering from low vitamin C levels? Our body gives various signs that denote a low vitamin C level. They are:

Damaged Skin
Fatigue
Bruising
Heal wounds slowly
Bleeding Gums

Why Is Vitamin C Important For Seniors?

Fruits high in vitamin C are important for seniors as their immunity system starts weakening with age, making them highly susceptible to diseases. That’s when vitamin C fruits come to the rescue, with their sinister range of benefits, and to add to that, The citrusy taste makes it essential for seniors. Seniors can go through vitamin C fruits names, which they need to add to their daily diet.

Benefits Of Vitamin C For Skin

When applied to your skin, vitamin C does wonders. Vitamin C fruits defend against the damage that UV light can cause to your skin. Skincare products based on vitamin C help lighten up darker spots, called hyperpigmentation. Studies also show that vitamin C can act as a powerful ingredient in many anti-ageing products. Vitamin C dry fruits applied to the skin encourage new collagen to grow and help maintain the existing collagen, protecting protein from any damage. If healing wounds was considered a subtle art, then fruits high in vitamin C can heal wounds quickly. You can take supplements and get more nutrients in your diet, all of which help in closing open pores in the skin. When applied to the skin, vitamin C gel will diminish scars and make them less noticeable; it reduces the redness and swelling that comes with acne, therefore, helping improve the appearance of acne wounds.

Causes Of Low Vitamin C

Many people get distressed by how they encounter chronic vitamin C diseases even after following a fixed schedule of constant intake of fruits daily. Still, those fruits might not be substantially rich in vitamin C, the first major cause of vitamin C deficiency. Another reason for low vitamin C is that the body is not properly absorbing the intake, which could be possible due to organs not working or blockages in the intestine that prevent nutrients from working in your body. If you think you are not intaking sufficient vitamin C, the easiest way is to start with vitamin C fruits and vegetables.

18 Vitamin C Fruits That Will Bring You Many Health Benefits

1. Apple

Benefits:

Helps in digestion
Prevents cancer
Keeps the gut healthy
Helps in blood formation
Provides strength

Nutrition value: Here is the nutritional value of one raw, unpeeled, medium-sized apple (100 g)

Calories- 52
Water- 86%
Protein- 0.3 g
Carbs- 13.8 g
Sugar- 10.4 g
Fibre- 2.4 g
Fat- 0.2 g
Vitamin C- 0.0049 g

Side effects: There are many possible side effects of excessive consumption of apples, which are as follows:

Digestion problems
Blood sugar levels may fluctuate
Consumption of too many pesticides might hurt your body
You can gain excessive weight

2. Avocado

Benefits:

Rich in nutrients
Keeps the heart-healthy
Helps in improving vision
Improves digestion
Acts as a natural detoxificant

Nutrition value: The following is the nutritional value attached to one half of an avocado (100 g):

Calories: 160
Fat: 14.7 g
Sodium: 7 mg
Carbohydrates: 8.5 g
Fibre: 6.7 g
Sugar: 0.7 g
Protein: 2 g
Magnesium: 49 g
Potassium: 485 mg
vitamin C – 10 mg
vitamin E- 2.1 mg

Side effects: There are several side effects also attached to excess consumption of avocados are as follows:

You might gain excessive weight
You might experience inflammation
It can cause allergies

Not suitable for pregnant and breastfeeding women

3. Bananas

Benefits:

Contains many important nutrients that help to control blood sugar levels
Helps in improving your digestive health
Acts as an aid in weight loss
Contains powerful antioxidants

Nutrition value: The nutritional value of 1 medium-sized banana(100 g) are:

Calories: 89
Water: 75%
Protein: 1.1 g
Carbs: 22.8 g
Sugar: 12.2 g
Fibre: 2.6 Grams
Fat: 0.3 g
Vitamin: 4.9 mg

Side Effects: Despite being rich in vitamin C, excessive consumption of bananas can also lead to various side effects such as:

You might encounter constipations
Your Blood sugar might Increase to unthinkable levels
It can cause tooth decay since bananas are high in starch

4. Chilli Red Peppers

Benefits:

Helps in improving your digestive health and metabolism
Reduces risk of cancer
Helps in fighting fungal infections
Provides joint pain relief

Nutritional value: The nutritional value of 1 tablespoon(15 g) of fresh red chilli peppers is as follows:

Calories: 6
Water: 88%
Protein: 0.3 g
Carbs: 1.3 g
Sugar: 0.8 g
Fiber: 0.2 g
Vitamin C: 21.6 mg

Side effects: Excessive consumption of red pepper may lead to various side effects such as:

It can cause you a burning sensation and stomach pain
Causes heartburn and worsening of acid reflux
Causes indigestion

5. Eggplant

Benefits:

Rich in many nutrients
Reduces risk of heart diseases
Helps in promoting blood sugar control
Can help with weight loss

Nutritional value: A 3.5 ounce (100 gram) serving of eggplant has:

Calories: 25 g
Protein: 1 gram
Fat: 0.2 g
Carbohydrates: 6 g
Fibre: 3 g
Vitamin C: 2.2 gm

Side effects:

May cause acidic problems
Can cause allergic reactions in certain individuals

6. Grapes

Benefits:

Packed with nutrients, especially vitamin C
High antioxidant contents
Beneficial for heart-healthy

Nutritional value: One cup of grapes (92 g) provides the following nutrients:

Calories: 62
Fat: 0.3 g
Sodium: 2 mg
Carbohydrates: 16 gram
Fibre: 1 gram
Sugars; 15 gram
Protein: 0.6 gram
Vitamin C: 3.68 mg

Side effects:

May cause allergies
May aggravate kidney problems
May cause stomach pain

7. Jalapeno pepper

Jalapeno Pepper is getting cut by a knife - Emoha

Benefits:

High in nutrients
Helps in promoting weight loss
Helps fight infections
It helps in preventing stomach ulcers

Nutritional value: A portion size of 90 g of jalapeno pepper have the following nutrients:

Calories: 26
Fat: 0.3 g
Sodium: 2.7 mg
Carbohydrates: 5.9 g
Fibre: 2.5 g
Sugar:3.7 g
Protein: 0.8 g
Vitamin C: 106.7 mg

Side effects:

Causes burning sensation
Induces heartburn

8. Kiwi

Benefits:

It can help treat asthma
Aids indigestion
Assists in managing blood pressure

Nutritional value: One medium-sized kiwi (75 g) provides the following nutrients:

Calories: 42
Fat: 0.4 g
Sodium: 3.8 mg
Carbohydrates: 10.1 mg
Fibre: 2.1 g
Sugars: 6.7 g
Protein: 0.8 g
Vitamin C: 56 mg

Side Effects:

It can cause allergic reactions
Causes rashes and swellings

9. Lemon

Benefits:

Supports heart health
Helps to control weight
Reduces the risk of cancer

Nutritional value: nutrients in ½ cup(100 g) of raw and peeled lemons are:

Calories: 29
Water: 89%
Protein: 1.1 g
Carbs: 9.3 g
Sugar: 2.5 g
Fibre: 2.8 g
Fat: 0.3 g

Side effects:

Highly contaminated with pesticides
Increases risk of ulcer

10. Lychee

Benefits:

Boosts immunity
Helps indigestion
Aids in weight loss
Good for your skin

Nutritional value: A 3.5 ounce (100 g) of lychee provides the following nutrients:

Calories:66
Protein: 0.8 g
Carbs: 16.5 g
Sugar: 15.2 g
Fibre: 1.3 g
Fat: 0.4 g

Side effects:

Lowers blood pressure
Can cause fever or unconsciousness

11. Orange

Benefits:

Improves heart health
Helps in kidney stone prevention
High vitamin C content

Nutritional value: Nutritional value of one navel orange(140 g) is:

Calories: 73
Fat: 0.2 g
Sodium: 13 mg
Carbohydrates: 16.5 g
Fibre: 2.8 g
Sugars: 12 g
Protein: 1.3 g
Vitamin C: 82.7 mg

Side effects:

Orange can increase blood sugar
There may be stomach problems
Acid can cause reflux

12. Passion fruit

Benefits:

Contains a lot of fibre
Rich in nutrients
Boosts the immune system

Nutritional value: A single passion fruit contains the following nutrients:

Calories: 17
Fibre: 2 g
Vitamin C: 30mg
Iron: 2%
Potassium: 2%

Side effects:

May form an allergic reaction
Can cause short term distress

13. Pineapple

Benefits:

Loaded with nutrients
Aids in digestion
Reduces risk of cancer
Boosts immunity

Nutritional value: 1 cup( 165 g) of pineapple chunks contains the following nutrients:

Calories: 83
Fat: 1.7 g
Protein: 1 gram
Carbs: 21.6 g
Fibre: 2.3 g
Vitamin C: 47.8 mg

Side Effects:

Consuming high amounts can cause diarrhoea
Can cause abdominal pain or heartburn

14. Pomelo

Benefits:

Highly nutritious
Rich in antioxidants
Helps fight cancer cells
Promotes weight loss

Nutritional value: One peeled pomelo (610 g) contains the following nutrients:

Calories: 231
Protein: 5 g
Carbs: 59 g
Fibre: 6 g
Vitamin C: 61 mg

Side effects:

Can cause allergy
Can lead to difficult situations of hypersensitivity

15. Pumpkin

Benefits:

Highly Nutritious
Rich in Antioxidants
Packed with vitamins that boost immunity

Nutritional value: One cup of pumpkin (245 g) contains:

Calories: 49
Fat: 0.2 g
Protein: 2 g
Carbs: 12 g
Fibre: 3 g
Vitamin C: 9 g

Side effects:

Might cause stomach discomfort
Excessive consumption might cause diarrhoea

16. Quince

Benefits:

Contains Potent Antioxidants
Treats Stomach Ulcers
Protects against certain allergic reactions

Nutritional value: A single, 3.2 ounce (92 g) quince provides the following nutrients:

Calories: 52
Protein: 0.3 g
Carbs: 14 g
Fibre: 1.75 g
Vitamin C: 15 mg

Side effects:

Can cause cough, Stomach, and intestinal swelling
Can cause skin injuries

17. Strawberries

Benefits:

Protects your heart
Lowers blood pressure
Guards against cancer

Nutritional value: Nutrients in 3.5 ounces (100 g) of strawberries are:

Calories: 32
Water: 91%
Protein: 0.7 g
Carbs: 7.7 g
Sugar: 4.9 g
Fibre: 2 g
Fat: 0.3 g
Vitamin C: 58.8 mg

Side effects:

It can cause blood clotting if taken in large amounts
Might experience diarrhoea, heartburn

18. Watermelon

Benefits:

Boosts heart health
Reduces muscle soreness
Decrease inflammation

Nutritional value: nutrients in 2/3 cup (100 g) of watermelon are:

Calories: 30
Water: 91%
Protein: 0.6 g
Carbs: 7.6 g
Sugar: 6.2 g
Fibre: 0.4 g
Fat: 0.2 g
Vitamin C: 8.1 mg

Side effects:

Can increase the blood sugar level
Can cause cardiovascular troubles

The afore-mentioned is a list of fruits containing vitamin C that will act as an immunity booster and help to revitalise the health of the elderly. You can find here an ample range of fruits which are rich in vitamin C that will healthify and detoxify your body.

FAQs

Which Fruits are the maximum amount of vitamin C, raw or ripe?

Unripe Fruits or Raw fruits have a high concentration of vitamin C, which diminishes as the Fruit ripens.

Which Fruit is rich in vitamin C and also keeps your heart healthy?

Orange, Strawberry, and Avocado are fruits rich in vitamin C and keep your heart healthy.

Is Blank Fruit rich in vitamin C?

No, Blank Fruit is not rich in vitamin C

For how long does it take to clear hyperpigmentation on skin consuming fruits that contain vitamin C?

It takes 16 weeks for vitamin C to be applied to the skin to cut down on darker light patches than the rest of your skin.

Whether Fresh lemon juice will have more vitamin C or Guava Fruits?

Fresh lemon juice has 151% more vitamin C Content than Guava.

Does vitamin C get destroyed if we soak the Amla fruit pieces in the water?

Vitamins present in amla do not get destroyed on boiling, heating, or soaking pieces of it in water.

Is Amla or Emblica myrobalan rich source of vitamin C than citrus fruits?

Amla is considered a vitamin C powerhouse, and after barbados cherry, amla is the second highest natural source of vitamin C, much ahead of other citrus fruits.