Types Of Vitamins And Their Functions
Vitamins and minerals are a form of nutrient that are needed in small amounts. Although micronutrients dont give us energy, they are involved in the metabolic processes that enable us to get energy from carbohydrates, protein and fat. Macronutrients give us energy.
Different vitamins serve different purposes to the way our body functions. There are 13 vitamins in total and 8 of these come from the B-group of vitamins.
Vitamins and minerals can cause toxicity if consumed in large amounts.
Which Foods Provide Vitamin C For Kids
Your little ones development is vital through their initial growth years as it sets the course for their health, wellbeing, and their bodys advancement for the rest of their lives. A debilitated kid could result in sick adult life and one necessary component you will find going to your aid is Vitamin C.
Vitamin C has a lot of health benefits and it is sometimes not enough from the food that they eat so you have to give them something extra. You can try Organic Greek Vitamin C For Kids as it is a good quality supplement.
Spinach Cabbage Turnip Greens And Other Leafy Greens
Raw cabbage contains antioxidants, vitamin K, fiber, and minerals and adds some bit of vitamin C to the day to day consumption. Cooked cabbage has more vitamin C despite the study showing that cooking reduces its amount in various foods. A cup of raw cabbage is 30 mg of vitamin C while cooked has almost 60 mg.
Also Check: What Vitamins Can Cause Headaches
Top 20 Vitamin C Rich Foods That You Should Include In Your Diet
Vitamin C is a naturally occurring nutrient required for a healthy and strong body. Its antioxidant property helps to strengthen the connective tissues and prevent nasal congestion. It is required for creating peptide hormones, tyrosine, dopamine and ATP. Vitamin C is also required to process other nutrients like iron and calcium. Together with iron and calcium, vitamin C can help counteract lead poisoning.
Food Sources Of Calcium
At different life stages, our calcium needs vary. It is better to get calcium from foods than from calcium supplements.
Good sources of calcium include dairy foods like milk, yoghurt and cheese and some plant-based foods with added calcium .
Other sources of calcium include almonds, bok choy, kale, parsley, broccoli and watercress.
You May Like: How Much Vitamin C Is Recommended
Cooking Foodknow Which Foods Are Most Nutritious When Cooked And How To Cook Them
- Cooking is seen to increase the absorption of nutrients.
- It is better to cook foods whole and unpeeled to preserve their vitamins while cooking.
- It may surprise you to learn that microwaving is a good way to heat food while preserving many nutrients, particularly in mushrooms and garlic. This is due to the short cooking times.
How Much Vitamin C Should We Eat
The recommended daily allowance of vitamin C for adults aged 19 and over is just 40mg per day, which you should be able to get from your diet through fruit and vegetables. Being water-soluble, some vitamin C is lost when cooked. Raw fruit and vegetables will contain the most vitamin C but if you need to cook them at all then steaming appears to be the best method for retaining the most nutritional value.
You May Like: What Does Vitamin Zinc Do
Oranges: 958 Mg 106% Dv
Orange you glad we finally got to oranges? While oranges and orange juice are the poster children for vitamin C, as you’ve read, they have much lower amounts than other fruits and vegetables. But 1 cup will still clock in at more than your daily needs: 106 percent of the DV for vitamin C.
Orange juice is often fortified with important nutrients, including calcium and vitamin D, making it a healthy part of your diet in moderation, as it still contains high sugar levels.
How To Preserve Vitamin C In Food
One can preserve Vitamin C in food by eating the food raw, having freshly cooked food, using less water in the cooked food, etc. Food has been known to be crucial for vitamins, minerals, and other nutrients, which are very much required for the body to function and remain healthy. Many methods of cooking and preserving foods can destroy or diminish their vitamin content. However, the solution can be cooking foods that can make them easier to digest and may increase the absorption of certain nutrients effectively. Such is Vitamin C which is very much required in the body and is found in food products tangerine, mangoes, grapes, lemons, and other citrus food items.
You May Like: What Foods Contain Vitamin B6
Foods That Are High In Vitamin C
Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.
Its well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
Its also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .
The human body cannot produce or store vitamin C. Therefore, its essential to consume it regularly in sufficient amounts.
The current daily value for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy (
Here are the top 20 foods that are high in vitamin C.
Vegetables And Herbs That Provide Vitamin C
Here are some of the foods recommended by the NIH that contain vitamin C, as well as flavonoids and bioflavonoids that work with vitamin C. All recommended daily values are found in the NIH Dietary Supplement Label Database. Below, find their vitamin C content and DVs:
- Red and Green Chili Peppers One red chili pepper contains 64.7 milligrams of vitamin C, or slightly more than 100 percent of the DV.
- Bell Peppers A 1-cup portion of chopped red bell peppers has 190 mg of vitamin C, or 211 percent of the DV.
- Parsley and Thyme One teaspoon of thyme, for example, has 1.3 mg of vitamin C, or 1.4 percent of the DV.
- Dark Green Leafy Vegetables This includes garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli. For example, 1 stalk of broccoli has 134 mg of vitamin C, or 148 percent of the DV.
- Potatoes 1 medium-sized potato contains 42 mg of vitamin C, or 70 percent of the DV.
Don’t Miss: What Foods Produce Vitamin B12
How Can You Get More Vitamin C Into Your Diet
You can always use vitamin C supplements for an extra boost, but both Kirkpatrick and Glassman recommend getting vitamin C from food sources whenever possible.
“The best source of that we see is really coming from different types of foods, mainly fruits and vegetables,” Kirkpatrick said. Here is a list of some of the best vitamin C foods.
These veggies and fruits are good sources of vitamin C:
- Red bell peppers
- Cruciferous veggies
Vitamin And Mineral Deficiencies And Supplements
The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy.
Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies such as folate for women who are pregnant or planning a pregnancy. Others who may be at risk of a vitamin or mineral deficiency include:
- pregnant women and women who are breastfeeding
Don’t Miss: What Does Vitamin C Help With Your Body
Foods With B And C Vitamins
Natural sources of vitamin C include fresh fruits and vegetables . Thiamin, panothenic acid, vitamin B-6 and folic acid can also be found in green vegetables such as broccoli, spinach or brussels sprouts, alongside vitamin C. Fresh fruits, such as oranges or cantaloupes, contain vitamin C and thiamin. Vitamin C and any of the B vitamins can be found in fortified cereals.
Uses In Ayurveda And Tcm
Vitamin C rich foods have long been recognized for their powerful health-promoting properties. In fact, these super nutritious fruits and vegetables are often considered a staple in many forms of holistic medicine, including Ayurveda and Traditional Chinese Medicine.
In Traditional Chinese Medicine, for instance, lemons are thought to help clear out toxins, cleanse the body and remove stagnation, while strawberries, on the other hand, quench thirst and clear the throat.
Meanwhile, the Ayurvedic diet promotes eating a good variety of seasonal fruits and veggies to help maximize the nutritional quality of your diet. Its generally recommended to enjoy vitamin C-rich fruits separately from heavier foods and to always opt for fresh fruits rather than fruit juice whenever possible to optimize your diet and your health.
Also Check: How Much Vitamin D Does A Newborn Need
Protects Against Uv Rays
When youre out in the sun, UV rays can damage your skin. This type of rays can be dangerous for your skin and can cause problems like premature aging, and even skin cancer.
One of the best ways to protect yourself from all these dangers is to make sure youre getting enough vitamin C. Being an antioxidant, vitamin C can help protect your skin from sun damage by fighting the free radicals present in sun rays.
When used with sunscreen, vitamin C helps strengthen the skin and protect it from harsh sun damage.
Tomatoes: 547 Mg 61% Dv
Tomatoes, cooked or raw, are a good source of many nutrients, including the antioxidant lycopene. Cooked tomatoes, though, are higher in vitamin C than raw tomatoes, with 61 percent of the DV versus 23 percent per cup.
It’s worth noting, however, that cooking vegetables tends to decrease its vitamin C levels, according to an April 2018 study published in Food Science and Biotechnology.
Recommended Reading: What Vitamins Should I Be Taking For My Age
The Top 20 Foods High In Vitamin C
Last Updated on January 3, 2020 by Michael Joseph
When most people think about vitamin C, the image of an orange suddenly appears in their mind.
However, it is not only citrus fruits that contain vitamin C, and many different foods are good sources of it.
According to the latest government recommendations, adult males need 90 mg and females require 75 mg of this essential vitamin each day.
For anyone who is trying to increase their intake, this article will provide the very best options.
Here is a list of the top 20 foods high in vitamin C.
What Happens When You Dont Get Vitamin C
Vitamin C is a vital nutrient for many skin functions, so if youre not getting enough, there are consequences. A deficiency in vitamin C can result in dry skin, loss of elasticity, dull skin appearance, and increased sunburns.
It can also lead to a condition known as scurvy, which causes damage to skin tissues, loss of appetite, rashes, and muscle weakness, Dr. Alster says. In her words, there are cases where chronic scurvy has been diagnosed in adults who are deficient in vitamin C.
Don’t Miss: Does Vitamin D Boost Immunity
Give Your Body Additional Immune Support
Diet is essential for ensuring that your immune system is in check. Make sure you eat fruits and vegetables that are rich in vitamin C on a regular basis to reap the benefits. You can also take a vitamin C supplement to get your required amount.
Try Airborne® Zesty Orange Effervescent Tablets to give yourself peace of mind that youre getting an adequate daily intake*.
Creamed Rosemary Cauliflower Soup
On those chilly winter days, what could be better than a rich, creamy soup? Not only is this the perfect comfort food, but it’s also beautifully healthy. The heavy cream based makes it soothing and warming, while the cauliflower packs a Vitamin C punch . With the right compliments, it’s the best soup to have when the weather turns cold.
Recommended Reading: What Foods Give You Vitamin B
Vitamin C Food Sources To Boost Health
Vitamin C is most commonly found in fruits and vegetables, but it can also be added to certain foods, such as fortified cereals and grains. You can identify if a food was fortified with vitamin C by looking for ascorbic acid or L-ascorbic acid on the list of ingredients.
Extended storage and heating reduce the vitamin C content of food, so to get the maximum amount of vitamin C, these foods are best eaten raw. Naturally, youre likely to eat some of the fruits and vegetables on this vitamin C foods list raw anyway.
Keep reading to discover vegetables and fruits that are the best sources of vitamin C.
Top 15 Foods Highest In Vitamins
Want to know which foods are the best sources of vitamins? We looked at all our top 10 lists for 14 different vitamins, including: Vitamins A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K, Beta Carotene, and Lycopene and counted how many times each food appeared.
Since some vitamins are fat soluble meats, oils, and dairy tend to be a better source than leafy vegetables or fruits. The top 15 foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocados, peas, winter squash, and fruits.
Read Also: Does Vitamin D3 Help With Joint Pain
Top 20 Vitamin C Foods That Can Boost Immunity And Fight Disease
There are few vitamins that boast as many health benefits as vitamin C. Doubling as both an essential nutrient and powerful antioxidant, vitamin C can have a huge impact on your health from the inside out quite literally. In fact, vitamin C works to improve everything from skin health to immune function and just about everything in between. By incorporating just a few servings of vitamin C foods in your diet, its simple to take advantage of all the health benefits that this water-soluble vitamin has to offer.
So how much vitamin C do you need per day, and how can you maximize your intake to reap the rewards? Lets take a closer look.
Snow Peas: 378 Mg 42% Dv
Peas come in a variety of shapes, sizes and colors. The flat snow pea pod contains very small peas, and once you remove the strings from the pod, you can eat the entire thing. Like most peas, snow peas are low in calories: 1 cup contains just 26 calories but also provides 42 percent of the DV for vitamin C.
Add snow peas to any of these healthy stir-fry recipes.
Recommended Reading: What Vitamins Should A Man Take On A Daily Basis
Dont Ignore The Veggies
Normally, youd probably head to the fruit aisle when you want some more vitamin C.
Thats a good choice, as the most C-packed foods can usually be found there.
However, you shouldnt ignore the vegetable section completely.
In reality, there are vegetables that contain just as much ascorbic acid as fruits.A few even top the charts above popular favorites like oranges and strawberries.
In this article, well take a look at the 12 best vegetables for vitamin C.
What About Supplements
Healthy individuals who eat plenty of fruits and vegetables each day rarely need vitamin C supplements. If you do take a supplement or multivitamin, you should not consume more than 2,000 mg/day of vitamin C from foods and supplements. Although excess vitamin C will mostly be eliminated in urine, high doses can cause headaches, diarrhea, frequent urination and nausea. People with a history of kidney stones should avoid high levels of vitamin C.
You May Like: How To Start Your Own Vitamin Line
What Does Vitamin C Do
One of the well-known functions of vitamin C is the one related to boosting the immune system. Another one of the ascorbic acid benefits is that it is crucial for producing white blood cells, which fight against foreign invaders causing infections. In addition, it protects them from free radicals, making them more effective. Another one of the benefits of vitamin C is to help the body absorb iron from plant-based foods. This way, it can prevent iron deficiency and anemia.
Many people take a vitamin C supplement to treat a common cold. However, according to a study on preventing and treating a cold with vitamin C, its not effective if taken when the first cold symptoms appear. On the other hand, there is some evidence that vitamin C may reduce the duration of a cold and make it less severe. There are also benefits of vitamin C serumrelated to our skin. They include:
- reducing wrinkles
- skin tone evening
- complexion brightening
Does vitamin C actually help?many ask. Well, there are numerous studies on the role of vitamin C in preventing and treating more serious diseases, including:
- various types of cancers
- heart disease
Still, more research needs to be done to prove that vitamin C can help treat these medical conditions.
Vegetables High In Vitamin C
Vitamin C is one of the most well-known nutrients. It is a powerful antioxidant that is needed in the body for a wide range of functions these include wound healing, iron absorption, tissue repair, protecting heart health and scurvy prevention.
It is often thought that citrus fruits like lemons and oranges are the only potent sources of vitamin C. However, this is not the case there are plenty of other foods that contain a lot of vitamin C. In fact, some of the vegetables mentioned in this article contain more vitamin C than citrus fruits do, when compared weight for weight.
Below are some of the best vegetable sources of vitamin C.
You May Like: Does Vitamin C Help With Immune System