Vitamin C (Ascorbic acid) – Benefits, Rich Sources, Daily Need, Deficiency Disorder

Vitamin C Rich foods Sources

Here are some common food sources that are rich in vitamin C. Nutritional value you can find in just 100 grams of various citrus fruits:

1. Oranges – Oranges are renowned for their high vitamin C content.

• Vitamin C: Approximately 53.2 milligrams.
• Calories: About 43.
• Fibre: Around 2.4 grams.
• Other Nutrients: Oranges also provide a healthy dose of potassium, vitamin A, and various B vitamins.

Read more – Vitamin B7 (Biotin) Benefits and Diet.

2. Lemons

• Vitamin C: Approximately 53 milligrams
• Calories: Roughly 29
• Fiber: About 2.8 grams
• Other Nutrients: Lemons are a good source of folate and a range of phytonutrients.

3. Grapefruits:

• Vitamin C: Approximately 33.3 milligrams
• Calories: About 42
• Fiber: Around 2 grams
• 
• Other Nutrients: Grapefruits contain ample amounts of vitamin A and potassium.

5. Berries – Strawberries, raspberries, blueberries, and cranberries are rich in vitamin C.

One cup of strawberries contains approximately 85 mg of vitamin C.

Read – Vitamin B9 – Folic Acid Benefits and Diet Sources.

6. Papaya – This tropical fruit is delicious and high in vitamin C. One medium-sized papaya can contain approximately 95 mg of vitamin C.

7. Pineapple – Besides being a tasty tropical fruit, pineapple is a good source of vitamin C.

One cup of pineapple chunks contains about 80 mg of vitamin C.

8. Guava – Guava is an excellent source of vitamin C, with one medium-sized guava providing around 125-150 mg.

9. Kiwifruit – is a great source of vitamin C, with one medium-sized kiwi providing around 70-90 mg.

1o. Leafy green vegetables – Vegetables like spinach, kale, and Swiss chard Rich in vitamin C.

Deficiency Disorder due to lack of Vitamin C

lack of vitamin C, deficiency disorder is known as Scurvy.

– Symptoms of Scurvy –

1. Fatigue and weakness.
2. Joint and muscle pain.
3. Bleeding and swollen gums, Tooth loss or loosening of teeth.
4. Easy bruising and slow wound healing.
5. Dry and splitting hair.
6. Dry, rough, and scaly skin.
7. Anaemia (low red blood cell count).
8. Swelling and discolouration of the legs.

• Treatment of Scurvy –

1. Consume foods that are high in vitamin C.
2. Take Vitamin C supplements as per the directions of the physician.
3. If you suspect you have scurvy or are experiencing severe symptoms, Then seek medical attention.

**Disclaimer- This health article is intended for educational and informational purposes. It does not constitute medical advice, diagnosis, or treatment.**