Health Desk- Vitamin C is a water soluble vitamin in which sufficient amount of anti-oxidants are found. Vitamin-C protects the body from many diseases like skin diseases, cataract, loss of appetite, glaucoma, abortion etc. Vitamin-C present in abundance in the body increases immunity. It helps in the growth and repair of new tissue while protecting against free radical damage. Vitamin C enters our body through foods. Let’s talk about those things in which vitamin-C is found in abundance and which you can make a part of your diet to meet the deficiency of vitamin-C. But before that it is important to know what are the symptoms of vitamin-C deficiency. Know about:
Weak immunity-
If you are constantly suffering from any disease, such as cold, cough, cold or infection, then understand that there is probably a deficiency of Vitamin-C in your body. Vitamin-C helps in the production of more white blood cells, which protects our body from infection or allergies. But, due to lack of Vitamin-C, your immunity will be weak.
Exhaustion-
If there is not the right amount of Vitamin-C in the body, then you will feel tired. This will make your whole day boring. The biggest symptom of Vitamin-C is getting tired very quickly. The person suffering from its deficiency does not feel like doing any work.
Anemia-
Vitamin-C and iron deficiency often occur together. Iron deficiency can cause problems like tiredness, pallor, breathing problems, headache. If there is deficiency of Vitamin-C in the body, then it leads to iron deficiency in the body which is also known as anemia. It can also be a disease.
Hair loss-
If your hair is falling or breaking more than usual, it means that you are not taking Vitamin-C properly. So, instead of spending on products for your hair, you should eat vitamin-C rich food like, Broccoli, Orange, Kiwi, Amla etc. Vitamin-C makes our hair strong. Along with this, early breakage of nails can also be due to Vitamin-C deficiency.
Gum problems-
Vitamin-C is very important for the protection of gums and teeth. If you do not take it in the right amount on a daily basis, your gums may become inflamed. If you do not pay attention to your teeth even after this, then the problem of bleeding gums may start. Therefore, get enough Vitamin-C in your diet.
Skin problems-
Vitamin-C is very important for collagen production. Therefore, if you do not take Vitamin-C in the right amount, your skin will become dry and flaky. Not only this, wrinkles can also occur on your face. To get beautiful and healthy skin, you must take enough Vitamin-C. Taking Vitamin-C in the right amount will make your skin soft, supple and healthy. Not only this, it will also remove acne etc.
Vitamin-C deficiency can also cause many other problems, such as heart disease, dry and lifeless hair, weak bones etc. Vitamin-C is also beneficial in taking out the dirt of the body. There is only one solution to overcome all these problems and that is the consumption of Vitamin-C rich things. It is very important to take a diet rich in Vitamin-C for the proper development of children.
Eat these foods if you are deficient in Vitamin-C-
1 .Eat oranges-
Orange is a good source of Vitamin C. If you drink 1 cup of orange juice, you get 124 mg of vitamin-C from it, which is 137.8% of your DV. The taste of orange is sour sweet. By including oranges in your daily diet, you can meet the deficiency of Vitamin-C in the body.
2 .Eat guava-
Guava is a winter fruit which is very much liked in its season. It contains Vitamin-C in abundance. In one guava, you get 377 mg of vitamin C, which is 419% of the daily dose.
3 .Use lemon-
Vitamin C is found in sufficient quantity in sour juicy things. Lemon is one of them. One lemon contains 44.5 mg of Vitamin-C. Which is 49.4% of DV. You can use lemon comfortably in salads or like lemonade.
4 .Eat mangoes-
Mango is the king of fruits for its taste and quality. If you consume 1 cup of mango, you get 60.1 mg of vitamin C, which is 66.7% of your daily dose.
5 .Eat broccoli-
You must have found consuming broccoli more to those people who want weight loss, because it is very low in calories but at the same time it contains Vitamin-C in abundance. One cup of broccoli contains 81.2 mg of vitamin C, which is 90.2% of your DV, which is very high.
6 .Eat kiwi-
Kiwi is a good and tasty source of Vitamin-C. One kiwi contains 64 mg of Vitamin-C and this is 71.1% of your daily dose. Kiwi is often used by people in cakes, pastries or fruit salads.
7 .Potato is also beneficial-
Potatoes are used almost every day in every kitchen. Potato is such a vegetable that blends with every vegetable and enhances its taste. One large potato contains 72.7 mg of vitamin C, which is 80.8% of the daily dose.
9 .Strawberry-
Strawberries are rich in Vitamin C. If you eat one cup of strawberries (sliced), then you get 97.6 mg of vitamin C from it, which is 108% of our daily dose.
10 .Papaya-
Papaya is also a good source of Vitamin C. Talking about one cup of papaya, it contains about 88.43 mg of vitamin C. The special thing is that papaya is beneficial for your skin.
11 .Gooseberry ( Amla )
You can also consume Amla to remove the deficiency of Vitamin C in the body. If you consume one gooseberry, then you will get vitamin C equal to 30 oranges. That’s why you must consume it.
12 .Grape-
Grapes contain many nutrients, one of which is vitamin C. If you consume grapes daily, then apart from vitamin C, you will also get calories and fiber.
13 .Eat tomatoes-
Tomato is mostly used in vegetables. But did you know that tomatoes are rich in Vitamin C?
14 .Capsicum-
Green colored round capsicum is also a good source of Vitamin C. About 1 cup of capsicum contains 190 milligrams of vitamin C. It is good for eyesight. Along with this, it also contains fiber which helps in protecting you from stomach diseases.
You must have understood how important Vitamin C is. To meet the deficiency of Vitamin-C, you can include any of these things in your daily diet, because all of them are full of health as well as taste.
So if you feel vitamin-C deficiency in the body, then definitely include the above mentioned fruits in your diet. By eating these things, there will be no deficiency of Vitamin-C in your body and you will be able to stay healthy.
Disclaimer: The tips mentioned in the article are for general information purposes only and should not be taken as professional medical advice. Please consult a doctor before starting any fitness regime or therapy.
