Have you ever studied the whole food vitamin C benefits? Ascorbic acid is also referred to as Vitamin C. Of all the various macros; vitamin C has too many health benefits.
Let us now see the whole food, vitamin C benefits, the foods to be taken, and the other nutrition values.
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10 Amazing Whole Food Vitamin C Benefits
1. Kakadu Plums:
Kakadu plums are also known as Terminalia Ferdinandiana or billygoat plum. It consists of an abundant quantity of Vitamin C, which is quite more than the Vitamin C in oranges. It is found openly across Australia.
They are pale green fruits with a stone in the center. It contains Vitamin C above 3,230% of the Daily Value.
In addition, there are various nutrients such as 0.8 grams of calories, 17.2 grams of carbohydrates, 0.5 grams of fat,13 mg of sodium, copper is contended 100% and iron is 13.3% of Daily Value, and 7.1 grams of dietary fiber.
It is low in the number of calories at 59. Vitamin C in it defends our body from harm grounded by the free radicals. And this Kakadu plum is recorded as the highest natural Vitamin C contended food in the world.
Apart from vitamin C, it is a very good source of Ellagic acid, the greatest antioxidant. It also consists of potassium, vitamin E, and some antioxidants other than ellagic acids, such as flavonols, aromatic acids, anthocyanins, lutein.
Each of these antioxidants had a unique benefit. This Kakadu plum has cancer-fighting, anti-bacterial properties as well. This is one of the whole food vitamin C benefits.
2. Acerola Cherries:
Acerola Cherries are also called Malpighia emarginata, West Indies Cherry, Barbados Cherry, or Acerola. They are commonly found in tropical regions of the Western Hemisphere.
It consists of the nutrients such as calcium, iron, and niacin, which are referred to as vitamin B-3, phosphorus, riboflavin, which is also called vitamin B-2, thiamine referred to as vitamin B-1.
The whole food vitamin C benefits are, it helps in curing a common cold, flu and acts as an antioxidant. It also supports immune levels, promotes healthy skin, keeps track of digestive issues.
As it is a sweet tasted fruit, it is most likely taken as it is. The powder form of acerola cherry is most popularly used in many foods, smoothies, juices, etc.
It is said that 49 grams of acerola cherries are packed with 822 gm of vitamin C. Too much consumption leads to diarrhea, digestive cramps, nausea, vomiting, dizziness, headache, etc.
Guavas are found in many types and a lot of varieties. Among those, pink-fleshed guavas consist of around 126 mg of vitamin C or 140% of the Daily Value. It is meant to lower blood pressure and cholesterol levels.
These are generally originated in Central America. Besides vitamin C, it consists of potassium, fiber, has low calories, and a very good source of antioxidants.
Intake of guava helps us to lower the sugar levels in the blood, promotes a healthy heart, improves the working of the digestive tract, gives an anti-cancer effect, helps in boosting the immunity levels, assists with good skin health, and helps in losing weight. These are the whole food vitamin C benefits.
Kiwifruits are commonly grown from November to May in California and from June to October in New Zealand. Kiwi is a bang of flavors, which consists of sweet and tangy tastes. It is also stuffed with many nutrients like potassium, folate, vitamin C, vitamin K, vitamin E.
It consists of antioxidants and plenty of fibers. In addition to this, it contains 167mg or 185% Daily Value per cup of Kiwifruits. It helps in lowering cholesterol, decreases oxidative stress, promotes immunity.
Coming to the whole food vitamin C benefits, as per the studies that stated, the consumption of 2-3 kiwis a day dilutes 18% of the stickiness in the blood platelets, degrades the cause of triglycerides by 15%, and also cuts down the danger of blood clots and stroke. It is proven that kiwi helps treat asthma, assists with digestive tract-related issues, and improves vision loss issues.
Lemons are the most used commodity in our daily life from dawn to dusk. We drink lemon tea as we wake up in the morning, includes lemon in our vegetable salads and other dishes in the lunch. Lemons are grown in southern Europe, the Middle East, and East Asia. As we know, citrus fruits are good contenders for vitamin C.
It is rich in the most popularly known acid, the citrus acid. Lemon is one of the vegetables that consists of plenty of vitamin C, folate, potassium, and lemon juice is packed with compounds called limonins. A lemon contains 44.5 mg of vitamin C and 49.4% of Daily Value.
Dealing with the whole food vitamin C benefits, it acts as an antioxidant, improves the immune system, promotes heart health, combats against kidney stones, helps prevent cancer, protects us from liver diseases. It is stuffed with antimicrobial properties, and it also helps in losing weight.
Strawberries are the most attractive fruits. They are also called Fragaria ananassa and are originated in Europe. They are bright red in color, juicy in nature, sweet and sour in taste. It is packed with 98mg or the 108% Daily Value of vitamin C.
Besides vitamin C, they are the source of manganese, folate, antioxidants, plant compounds like Pelargonidin, Ellagic acid, Ellagitannins, and Procyanidins, potassium, and less quantity of vitamin B6, vitamin K, vitamin E.
They are high contenders of water which is 91%, comprises calories, 0.7 grams of proteins, 7.7 grams of carbohydrates, 4.9 grams of sugar, grams of fiber, and a minute quantity of fat that is 0.3 grams. They promote heart health, prevents cancer, and controls blood sugars.
7. Brussels Sprouts:
Brussels Sprouts are closely related to cauliflower and kale, as they are members of the Brassicaceae family.. They seem like tiny-sized cabbages cleaned and cooked to acquire nutrients. Half a cup of cooked sprouts gives us 49mg or 54% of the Daily Value of vitamin C.
They are a good source of fiber(2 grams), 137% of the RDI of vitamin K, 12% of the RDI of folate, 9% of the RDI of manganese, potassium, 12% of the RDI of vitamin A, 2 grams of proteins, 6 grams of carbs. Besides the above nutrients, they carry vitamin B6, iron, thiamine, phosphorus, ALA Omega-3 Fatty Acids, and antioxidants.
Brussels Sprouts helps to promote bone health, assists with the formation of collagen. It combats you against cancer, maintains the blood sugar levels, lessens inflammation. These are some of the whole food vitamin C benefits.
Parsley is basically from the Mediterranean. It is a kind of leaf similar to that of curry leaf. It is packed with plant-based non-heme iron. 8 grams of parsley carries 10 mg of vitamin C with 11% or the Daily Value.
30 grams of parsley is stuffed with 11 calories, 2 grams of carbs, 1 gram of protein, around 1 gram of fat, 1 gram of fiber, 108% of the RDI(Reference Daily Intake) in vitamin A, 53% of the RDI of vitamin C, 547% of the RDI in vitamin K, 11% of the RDI in folate, 4% of the RDI in potassium.
It is a good source of antioxidants and consists of some flavonoids, carotenoids. It helps improve bone health, fights against cancer-causing particles, a good source of nutrients that protects your eyes, supports heart health, possesses anti-bacterial properties.
9. Bell Peppers:
Bell Peppers is also called Capsicum annum and are from Central and South America. It is one of the colorful vegetables. It is found in varients of colors and tastes such as red, green, yellow, orange, and sweet, hot, respectively. Each of those has different nutrition values.
A cup of sweet red pepper holds 190 mg or 211% of the Daily Value of vitamin C. A cup of sweet green pepper holds 120 mg of vitamin C or 133% of the Daily Value. A hot green chili pepper cup contains 109 mg of vitamin C and 121% of the Daily Value.
A red chili pepper provides 65 mg of vitamin C and 72% of the Daily Value. Studies stated that the amount of vitamin C that red bell peppers provide is 50% greater than green bell peppers.
Chilli bell peppers are found a rich source of capsaicin providers, and this capsaicin is responsible for the hot flamy taste. Half a cup of yellow pepper loads with 137 mg of vitamin C, and one-half cup of sweet yellow peppers gives 152% of the Daily Value.
These bell peppers in the raw and fresh state consist of 92% of water, and the rest is composed of some nutrients. For every 100 grams of bell peppers, there are 31 calories, 1 gram of protein, 6 grams of carbs, 4.2 grams of sugar, 2.1 grams of fiber, 0.3 grams of fat.
There are various synthetic vitamins and minerals stuffed in it, and they are vitamin C, vitamin B6, vitamin K1, potassium, folate, vitamin E, vitamin A. They are even loaded with some plant-based compounds like capsanthin, violaxanthin, lutein, quercetin, luteolin.
Capsaicin has the ability to lessen pain and inflammation. And bell peppers maintain eye health, protect us from anemia, and combats against some adverse effects.
Papaya is a tropical fruit with most of the health benefits embedded in it. One small fruit of papaya gives us 95.6 mg of vitamin C or 106.2% of Daily Value.
It consists of 59 calories, 15 grams of carbohydrates, 3 grams of fiber, 1 gram of protein, 33% of the RDI in vitamin A, 14% of the RDI in folate, 11% of the RDI in potassium, and minute amounts of calcium, magnesium, natural vitamins like vitamin B1, B3, B5, E, and K. Papaya is the garden of life vitamins.
It possesses anticancer properties, supports heart health, fights inflammation, promotes digestion, and improves skin health.
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