Healthify Yourself With An Abundance Of Vitamin C Fruits

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

Apples in a bowl - Emoha

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

Cut Avocados are kept in a bowl - Emoha

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

Bananas - Emoha

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

Chilli Red Peppers - Emoha

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

Cut and raw eggplants kept - Emoha

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

Black & green grapes kept in a bowl

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

Cut & raw Kiwi kept - Emoha

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

Cut and raw Lemons kept - Emoha

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

Lychees kept in a bowl - Emoha

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

Oranges kept in a bowl - Emoha

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

Cut & raw Passion Fruit kept - Emoha

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

Cut Pineapple kept in a plate - Emoha

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

Cut & raw Pomelo kept - Emoha

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

Cut Pumpkin is kept - Emoha

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

Strawberries kept in a bowl - Emoha

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

Cut watermelon kept on a table

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.

What Fruit holds the most vitamin C?

Kakadu Plums, an Australian native superfood, have the highest known concentration of vitamin C

What happens if you have too much vitamin C?

Large Doses of vitamin C supplements might cause diarrhoea, nausea, and vomiting.

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