Natural common and easy Sources of Vitamin C
Fruits with the highest sources of vitamin C
Vitamin C
Vitamin C, also called as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans are unable to synthesize vitamin C endogenously, so it is an essential dietary component.
Vitamin C is essential for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. Collagen is an essential component of connective tissue, which plays a vital role in wound healing. Vitamin C is also an important physiological antioxidant and has proved to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E). In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function and improves the absorption of nonheme iron, the form of iron present in plant-based foods. Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, widespread connective tissue weakness, and capillary fragility.
Some of its common sources are:
Cantaloupe
Cantaloupes are cultivars of the Cucumis melo species in the Cucurbitaceae family of the plant kingdom. Raw cantaloupe is approximately 90% water, 8% carbohydrates, 0.8% protein, and 0.3% fat, providing 140 kJ (34 kcal) and 2020 μg of the pro-vitamin A. Fresh cantaloupe is an excellent source 20% or more of the of vitamin C.
Citrus fruits and juices
Citrus fruits include oranges, lemons, limes, and grapefruits, in addition to tangerines and pomelos. Citrus fruits are a diverse group of delicious and refreshing fruits, they contain compounds called flavonoids, which also have anticancer properties. Citrus fruits are also high in vitamin C and are good sources of folate and thiamin. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
Kiwi fruit
Kiwi fruit Packed with more vitamin C than an equivalent amount of orange, the bright green flesh of the kiwifruit speckled with tiny black seeds adds a good tropical flair to any fruit salad. The kiwifruit is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons, and bananas, yet with its own unique sweet flavor.
Mango
The mango is a member of the drupe family, a type of plant food in which an outer fleshy part surrounds a shell with a seed inside. Olives, dates, and coconuts are also types of drupes.
There are many different kinds of mangoes that range in color, shape, flavor, and seed size. While the skin color of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. They have a sweet and creamy taste and contain over 20 vitamins and minerals.
Papaya
Papayas are rich in vitamin C. Papayas are round or pear-shaped fruits that can be as long as 20 inches. The ones commonly found in the market usually average about 7 inches and weigh about one pound. Their flesh is a rich orange color with either yellow or pink hues. Inside the inner cavity of the fruit are black, round seeds encased in a gelatinous-like substance. Papaya's seeds are edible, although their peppery flavor is somewhat bitter. The fruit, as well as the other parts of the papaya tree, have papain, an enzyme that helps digest proteins. This enzyme is especially concentrated in the fruit when it is unripe. Papain is extracted to make digestive enzyme dietary supplements and is also used as an ingredient in some chewing gums.
Pineapple
Pineapple are rich in vitamin C.Pineapples have a lot of juice and a vibrant tropical flavor that balances the tastes of sweet and tart. They are second only to bananas as America's favorite tropical fruit. Although the season for pineapple runs from March through June, they are available throughout the year.
Pineapples are a composed of many flowers whose individual fruit lets fuse together around a central core. Each fruitlet can be identified by an "eye," the rough spiny marking on the pineapple's surface. Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves, and fibrous yellow flesh. The area closer to the base of the fruit has more sugar content and therefore a sweeter taste and more tender texture.
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