Vitamin C Fruit Source in India | Alphonso Mango
Ascorbic acid is the purest form of vitamin C found in many fruits and vegetables. It is essential for various bodily functions, including collagen production, immune system support, and iron absorption.
Vitamin c function
It has many important functions like forming blood vessels, cartilage, muscle and collagen in bones.
It is also vital to your body's healing process. You are helping to protect cells and keep them healthy, maintaining healthy skin, blood vessels, bones and cartilage and helping with wound healing.
Vitamin C Fruit: Are you getting enough?
The Indian government has implemented several programs to address this deficiency in the country.
These programs include the National Nutrition Mission, which provides iron and folic acid tablets to pregnant women and adolescent girls, and the Integrated Child Development Services (ICDS) scheme, which offers supplementary nutrition for children under six.
Despite these efforts, this deficiency still needs to improve in India.
- Over 50% of Indian children under five and
- Over 40% of pregnant women are vitamin C deficient.
1. Vitamin C Function: The Essential Nutrient That Keeps You Healthy
It is a water-soluble vitamin that is essential for many bodily functions.
It is a powerful antioxidant that helps to protect cells from damage.
It is also essential for wound healing, immune function, and iron absorption.
2. How Much Vitamin C Do You Need?
The recommended amount of this for Indians varies depending on age and gender.
- Men: 90 milligrams (mg) per day
- Women: 75 mg per day
- Pregnant women: 100 mg per day
- Breastfeeding women: 120 mg per day
3. Get Your Daily Dose of Vitamin C
The best way to get your daily dose of this is from food. It is found in many fruits and vegetables, including citrus, berries, tomatoes, and broccoli.
You may need a supplement if you cannot get enough of these vitamins from food. Supplements are available in many forms, including capsules, tablets, and powders.
4. Vitamin C: The Powerhouse Nutrient That Boosts Your Health
It has many health benefits, including:
- Protecting cells from damage
- Boosting the immune system
- Helping wounds to heal faster
- Promoting healthy skin and gums
- Reducing the risk of heart disease, stroke, and other chronic diseases
5. Spot the Signs of Vitamin C Deficiency
Deficiency with this vitamin is rare in developed countries. Still, it can occur in people who do not eat a healthy diet or have certain medical conditions.
Signs of deficiency include:
- Fatigue
- Weakness
- Muscle aches
- Easy bruising
- Bleeding gums
- Slow-healing wounds
6. Vitamin C A Friend to Diabetics
It is a nutrient essential for good health and especially beneficial for people with diabetes.
It is a powerful antioxidant that can help protect the body from damage caused by free radicals.
Free radicals are unstable molecules that can damage cells and tissues and are thought to play a role in the development and progression of diabetes.
In addition to its antioxidant properties, it also plays a role in blood sugar control.
They can help to improve insulin sensitivity, which is the body's ability to respond to the hormone insulin.
Insulin helps to regulate blood sugar levels, so improved insulin sensitivity can lead to better blood sugar control.
It may have several health benefits for people with diabetes, including:
- Helping to control blood sugar levels
- Reducing the risk of complications from diabetes, such as heart disease and stroke
- Improving wound healing
7. Vitamin C in Fruits: Essential for Pregnant Women
It is essential for pregnant women and their developing babies. It helps to:
- Form the placenta and amniotic fluid
- Develop the baby's bones, teeth, and gums
- Protect the baby from infection
8. The Top Vitamin C Foods You Need to Eat
Many fruits and vegetables are good sources of this. Here are some of the top choices:
- Citrus fruits: Oranges, grapefruits, lemons, limes
- Berries: Strawberries, raspberries, blueberries, blackberries
- Tomatoes
- Broccoli
- Brussels sprouts
- Red and green bell peppers
- Cantaloupe
- Papaya
- Mangoes
- Kiwi
- Guava
9. Vitamin C Fruit sources in India: A Comparison Chart
It is an essential nutrient that plays a vital role in many bodily functions, including immune system support, collagen production, and iron absorption. It is also a powerful antioxidant that can help protect cells from damage.
India boasts a diverse and flavorful culinary tradition, with many delicious and highly nutritious fruits. Mangoes, for instance, offer a rich source of vitamins A and C, potassium, and fibre. Guavas are another popular fruit in India that pack a powerful nutritional punch, containing high levels of vitamin C, folate, potassium, and dietary fibre.
Additionally, jackfruit is an excellent source of protein and essential nutrients like calcium, iron, and B6. Incorporating these fruits into your daily diet can not only add variety to your meals but also provide numerous health benefits.
Fruit |
Vitamin C content per 100g (mg) |
| Kakadu plum | 1000 mg |
| Acerola cherry | 1677 mg |
| Guava | 228 mg |
| Guava | 246 mg |
| Cantaloupe | 35 mg |
| Alphonso mango | 42 mg |
| Litchi | 44 mg |
| Grapefruit | 47 mg |
| Pineapple | 47 mg |
| Lemon | 53 mg |
| Orange | 53 mg |
| Strawberry | 59 mg |
| Papaya | 60 mg |
| Amla | 600 mg |
| Banana | 9 mg |
| Kiwi | 93 mg |
It is a crucial nutrient for maintaining healthy skin, bones, and blood vessels. Consuming fruits rich in this can help you meet your daily requirements for this vital nutrient.
Some fruits, such as oranges, kiwis, strawberries, guavas, papayas, and mangoes, have an amount of these close to or more than that of oranges. By incorporating these fruits into your diet, you can ensure that you get enough vitamin C to support your overall health and well-being.
In addition to its benefits for physical health, consuming these rich fruits can also help boost your immune system and protect against chronic diseases like heart disease and cancer. It is known for its antioxidant properties, which can help neutralize free radicals in the body that contribute to cellular damage and inflammation.
Regular consumption of these rich foods has been linked to reduced risk of chronic diseases such as stroke, cancer, and Alzheimer's disease. Eating a variety of fruits that are rich in these can provide numerous health benefits and improve your overall quality of life.
10. Which fruit has the Highest Vitamin C
The fruit with the highest content of this is the Kakadu plum, with up to 2,907 mg per 100 grams. This is over 100 times more than an orange.
Kakadu plum is a native Australian fruit that is one of the world's richest sources of this vitamin, with over 1000mg per 100g. It is also a good source of fibre, antioxidants, and essential fatty acids.
Kakadu plums can be eaten fresh, dried, or made into juice, smoothies, and powder.
11. Benefit of Vitamin C-rich Mangoes
It is an essential nutrient that plays a vital role in many bodily functions, including:
- Boosting the immune system
- Protecting cells from damage
- Helping to heal wounds
- Promoting iron absorption
- Supporting healthy skin and hair
Common Cold and Vitamin C
Vitamin C is a popular remedy for the common cold. Although it may not prevent catching a cold, studies show that high vitamin C supplements, like those promoted by Linus Pauling in the 1970s, can reduce symptoms' duration and severity. It boosts the immune system by increasing white blood cell production, which fights infections.
Consuming adequate vitamin C-rich foods or vitamin C supplements, such as a glass of orange juice or tablets, can lower the risk of catching a cold and may help shorten the cold by a day or so and make the symptoms milder.
This is especially beneficial for individuals with a high dietary intake of vitamin C from fruits and vegetables, as they could be at a lower risk for some cancers, such as lung, breast, and colon cancer.
Research suggests that eating plenty of cruciferous vegetables rich in vitamin C, like broccoli, may be associated with a decreased risk of cancer. Broccoli, for example, contains 65 mg of these per 100 g and is considered a cruciferous vegetable.
Consuming these vitamin C-rich vegetables, like leafy greens, as part of your diet can help boost your immunity and provide adequate amounts of this essential nutrient.
Vitamin C lowers risk of cardiovascular diseases.
It is crucial for the immune system, cardiovascular health, and fighting diseases, including various diseases and low levels of vitamin C. Higher vitamin C intake has been linked to protection against cardiovascular disease and certain cancers, as suggested by some epidemiological studies.
Consuming fruits and vegetables, the best sources of these Vitamins can lower the risk of heart disease, stroke, and cardiovascular mortality in the United States.
These results supported one 2013 review that found no evidence that antioxidant supplementation, such as vitamin C supplementation, reduces the risk of myocardial infarction, stroke, cardiovascular mortality, or all-cause mortality (it did not provide a subset analysis for trials that used these).
Therefore, all ages must regularly consider the sources to support their connective tissues' health, including low levels of vitamin C. Furthermore, another 2013 review found an association between higher circulating levels of dietary vitamin C and a lower risk of stroke.
Additionally, a 2014 review found a positive effect of vitamin C levels on endothelial dysfunction when taken at doses greater than 500 mg per day.
Best Antioxidant Vitamin C Fruit on Regular Basis
It is an antioxidant, reducing inflammation and improving blood vessel function.
Ongoing research examines whether these, by limiting the damaging effects of free radicals through their antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role.
All ages must regularly consider food sources, such as guava, oranges, and broccoli, for overall cardiovascular health and protection against diseases. Low levels of these can weaken the immune system and lead to other illnesses.
Vitamin C in Fruits
You can get plenty of vitamin e from fresh fruits and vegetables, but it's also available as a dietary supplement. Guava is particularly rich in the antioxidant lycopene.
A small 2016 study involving 45 young, healthy people found that eating 400 g of peeled guava, or around seven pieces of this fruit, per day for six weeks significantly lowered participants' blood pressure and total cholesterol levels.
Acerola cherries, known for their high vitamin C content, are also a great source of antioxidants, anti-inflammatory properties, and protection against oxidative damage.
Therefore, all ages must consider the sources of vitamin e regularly. Mango is another fruit rich in vitamin C and a great source of beta-carotene and other antioxidants linked to eye health. Parsley is also a significant source of vitamin K and antioxidants.
Mango Vitamin C Fruit
Mangoes are an excellent source of these nutrients, with one cup (165 grams) of chopped mango providing nearly 70% of the recommended daily intake for adults.
Here are some of the specific benefits of eating this healthy rich mango:
- More muscular immune system: Mangoes can boost your immune system by aiding white blood cell production.
- Reduced risk of chronic diseases: An antioxidant protects cells from damage caused by free radicals. Mangoes lower the risk of chronic diseases like heart disease, cancer, and Alzheimer's.
- Improved iron absorption: It aids iron absorption for oxygen transport. Pair mangoes with iron-rich foods like spinach and lentils for optimal nutrient intake.
- Healthier skin and hair: It produces collagen for healthy skin & hair. Mangoes reduce wrinkles & promote hair growth.
- High intake may increase the risk of kidney stones in males.
- If You Have Symptoms of Scurvy, this will help you.
Mangoes are a great source of fibre, potassium, and vitamin A. Eating them regularly can improve your health.
12. Which Indian fruits are highest in vitamin C?
Guava: Guava is a tropical fruit packed with nutrients, including this nutrient. One guava contains 228 mg of these vitamins, more than twice the recommended daily intake for adults.
Indian gooseberry (amla): Amla is a sour(Khatta) fruit native to India. It is one of the world's richest sources, containing 700 mg per 100 grams.
Kiwi: Kiwi is another excellent source of this, with one kiwi containing 85 mg of these. Kiwi is also a good source of fibre and potassium.
Eating these fruits regularly can help to boost your immune system, protect your cells from damage, and improve your overall health.
13. Vitamin C beyond oranges: Indian foods that boost your immunity
Here are some other Indian foods that are high in vitamin C:
- Vegetables:
- Amla (Indian gooseberry)
- Red Chili peppers
- Broccoli
- Cabbage
- Cauliflower
- Coriander (cilantro)
- Kale
- Lemon juice
- Lime juice
- Mustard greens
- Spinach
- Tomatoes
- Fruits:
- Amla (Indian gooseberry)
- Guava
- Kiwi
- Lemon
- Lime
- Mango
- Orange
- Papaya
- Pineapple
- Strawberries
- Amla (Indian gooseberry)
- Bell peppers
- Broccoli
- Cabbage
- Cauliflower
- Coriander (cilantro)
- Kale
- Lemon juice
- Lime juice
- Mustard greens
- Spinach
- Tomatoes
- Amla (Indian gooseberry)
- Guava
- Kiwi
- Lemon
- Lime
- Mango
- Orange
- Papaya
- Pineapple
- Strawberries
Eat more fruits and vegetables to stay healthy. Add bell peppers, broccoli, or cabbage to your stir-fries or curries. Spinach or coriander can be added to your smoothies or salads.
Fresh fruits can be a healthy snack or dessert. Fortified foods like cereals and juices can provide this, but they don't have the same nutrients as fresh produce.
Here are some examples of Indian dishes that are high in vitamin C:
- Amla juice: Amla juice, a popular Indian drink made from gooseberry, is rich in this.
- Amla chutney: Amla chutney is a tangy condiment served with dishes like dosas and idlis, rich in these.
- Guava juice: Guava juice is a refreshing and nutritious drink from guava fruit. It is an excellent source of this and other nutrients.
- Kiwi salad: Kiwi salad is a tasty mix of kiwi, fruits, and veggies high in this and other nutrients.
- Tomato raita: Tomato raita is a nutritious yoghurt-based condiment made with tomatoes, herbs, and spices.
Making these foods and dishes a part of your daily diet can effortlessly fulfil your daily requirements.
14. Vitamin C Fruit: Fun facts for a healthier India
It is a natural sunscreen. It can help protect the skin from the sun's harmful UV rays.
Did you know that vitamin C Fruit is crucial in regulating Collagen synthesis, which keeps our skin, bones, and muscles healthy and strong?
Vitamins C can help to boost your mood.
It is a precursor to serotonin, a neurotransmitter that plays a role in mood regulation.
Vitamin C can help to reduce the risk of chronic diseases such as heart disease, stroke, and cancer.
It is a powerful antioxidant that can help to protect the body from damage caused by free radicals.
It is essential for wound healing.
It helps to produce collagen, a protein that is necessary for the repair of damaged tissues.
Vitamin C can help to improve iron absorption.
Iron is an essential mineral for carrying oxygen throughout the body.
Here are some tips for getting the most out of your intake:
- Eat a variety of fruits and vegetables. It is found in many different fruits and vegetables, so eating a variety is essential to get enough.
- Eat your fruits and vegetables fresh whenever possible. It is water-soluble, which means that it dissolves in water.
- Some can be lost in the cooking water when you cook fruits and vegetables.
- Cook fruits and vegetables gently. If you need to cook your fruits and vegetables, try to cook them gently using methods such as steaming or microwaving. This will help to preserve more of the vitamin C content.
- Avoid smoking and excessive alcohol consumption. Smoking and excessive alcohol consumption can destroy this.
15. Why buy Alphonso Mangoes?
They are one of the most popular and delicious fruits in India. They are also a good source of this. One Hapus contains about 42 milligrams of vitamin C, nearly half of the recommended daily intake for adults.
In addition to this, They are a good source of other nutrients, such as fibre, potassium, and magnesium. They are also low in calories and fat, making them a healthy snack or dessert option.
Suppose you are looking for a delicious and nutritious way to get your daily dose of this. In that case, They are an excellent choice for tasty delicacy.
Conclusion
It is an essential nutrient that plays many critical bodily roles. Getting enough vitamin C from food to maintain good health is necessary.
You may need a supplement if you cannot get enough vitamin C from food.