Vitamin C and it’s benefits

Maintaining Healthy immune system is top of mind right now during this post pandemic era, and vitamin C supplements and pills have never been more plentiful. 

But this vitamin which is water soluble is naturally present in all different types of foods that you probably enjoy on a regular basis.

 When we intake vitamin C-rich in form of food and not pills, we’re also getting the benefits of the other incredible vitamins and minerals that the whole food has to offer.

What does vitamin C offer to the body?

We all know that vitamin C works as an antioxidant and also plays a vital  role in the immune system ( also helps reduce risk of several chronic diseases).

 Vitamin C is also beneficial to the people with severe diseases such as erectile dysfunction in form of tablets such as Generic levitra 60mg Vitamin C can help people with iron deficiency, anemia, as it enhances absorption of iron-rich foods.

 The dietary allowance for healthy adults is 75mg of vitamin C daily for women and 90mg for men. Keep reading to learn which foods are best to have into your diet to reap their vitamin C benefits.

Best food that possess good amount of vitamin C:

·         Kiwi:

Kiwi is known to 92.7mg of vitamin C in 100 grams. They also have lots of antioxidants and are also a good source of fiber. It is a power pack of taste and lots of nutrients. In fact kiwi fruit is said to have more vitamin C than orange. Researchers have proven that having 2 kiwis daily can beat vitamin C deficiency. It also reduces cholesterol and improves immunity.

·         Pepper:

100grams of red chilli pepper contains 143.7mg of vitamin C and 100grams of green chilli pepper consists of 242.5mg of vitamin C. Bell pepper is one of the richest sources for vitamin C and other nutrients. It also protects our cells and boosts digestive health. Peppers are low in calories and good in nutrition.

·         Strawberries:

Strawberries are one of the richest sources of vitamin C. 100grams of strawberries possess 58.8mg of Vitamin C. This is a fruit which contains vitamin C in most abundant amount. Consumption of strawberry helps in improving immune system and skin health. One cup of strawberry has more vitamin C than orange.

·         Lemon:

Lemon is a good source of vitamin C. 100grams of lemon has 53g of vitamin C. Lemon water is a healthy drink which you can add into your diet to consume a good amount of vitamin C. Surprisingly 100grams of lemon peels too have 129mg of vitamin C.

·         Broccoli:

It is said to have 82.9mg of vitamin C in 100g of broccoli. It also has loads of fiber and antioxidants. It keeps inflammation down and helps improve the immune system. Steam broccoli for 5minutes to reap the best benefits of vitamin C.

·         Brussels sprouts:

1 cup of Brussels sprout is known to have 663.5 IU of vitamin C. They provide 81% of your daily vitamin C needs just in a half cup, isn’t it worth a try? It also helps in repairing and growing tissues. These sprouts are also power banks full of minerals and vitamins.

·         Blackcurrants:

The blackcurrants are said to have four times the amount of vitamin C present in oranges and two times the antioxidants in blueberries. One cup of black currants fulfils77% of your daily vitamin C needs. They are one of the most excellent sources of vitamin C. It is power packed of nutrients and full of vitamins and minerals.

What is the needed amount of vitamin C that must be daily consumed?

Advised amount of vitamin C is 65-90 milligrams per day. Also the upper limit for vitamin C is 2000 milligrams per day. There are different needs for different age groups of vitamin C. Too much vitamin C in diet is harmful to the body. Also one must consume non-acidic and buffered form of vitamin C.

What if too much of vitamin C is consumed?

If a person consumes too much of vitamin C that is above 2,000milligram per day it can lead to

·         Diarrhoea

·         Stomach pain

·         Flatulence

These symptoms are temporary and disappear once you stop consuming vitamin C supplements.

Best vitamin C supplements

There are different vitamin C supplements for different diseases and different deficiency causes. For example, in case of erectile dysfunction Sildenafil Citrate 150mg can work as a vitamin C supplement. Some of the forms of vitamin C supplements are:

·         Capsules

·         Chewable gums

·         Powder and sprays

·         Liquids


Vitamin C is the most important for improving and maintaining the immune system therefore in this era of pandemic one is advised to daily consume a needed amount of it to be healthy inside home. Include vitamin C in your diet and have numerous benefits of it and live an immune life.

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