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 Last Updated : Mar 20,2019



विटामिन C युक्त आहार - हिन्दी में पढ़ें (Vitamin C Rich recipes in Hindi)
વિટામિન સી યુક્ત આહાર - ગુજરાતી માં વાંચો (Vitamin C Rich recipes in Gujarati)

Vitamin C Rich Recipes, Meals High in Vitamin C

Vitamin C, also known as Ascorbic Acid, is dominant in fresh fruits and vegetables. It is a water-soluble vitamin which has a prominent role in our body. Being water soluble, the excess amounts of this vitamin leaves our body by way of urine. Hence a constant supply of Vitamin C through diet is very crucial. We show you meals high in Vitamic C. 

The most important function of Vitamin C is its immune fighting effect. It forms an important defense against cold and cough. As a powerful antioxidant, it can neutralize the harmful effects of free radicals formed in our body due to stress and pollution, which play a role in ageing, heart diseases and cancer.

Meals high in Vitamin C are also needed for the growth and repair of tissues in all parts of your body. It forms an important protein used to make skin, tendons, ligaments, and blood vessels. It helps to heal wounds and form scar tissue as well as repair and maintain cartilage, bones, and teeth. Bleeding gums is one of the symptom of vitamin C deficiency. Lastly, vitamin C is also important in the absorption of iron.

5 Reasons to have Vitamin C

  5 Reasons to have Vitamin C
1. Defence against cough and colds.
2. Powerful Antioxidant.
3. Growth and repair to tissues.
4. Heals wounds.
5. Important for absorption of Iron.

 

5 Reasons to have Vitamin C

Vitamin C Rich Foods

Citrus fruits like Orange, Sweet Lime, Guava, Pineapple, lemon, blue berry, raspberry, strawberry etc. and Veggies like Capsicum, Broccoli, cabbage and a few greens are a rich source of Vitamin C and form an important part of having recipes high in Vitamic C . In this section you will learn about cooking with this vitamin C rich ingredients.

Vitamin C  is also a volatile nutrient so a part of it is lost on exposure to air. Hence to benefit the maximum from this nutrient, these fruits and veggies are best cut and chopped just before use and these dishes are should be served immediately. Cooking also leads to loss of Vitamin C. Hence salads, cold soups and juices are the best way to get this vitamin.

Broccoli and Pear Juice, Orange and Mint Juice, Peach Yogurt Smoothie, Cabbage Carrot and Lettuce Salad and Zucchini, Bell Pepper and Sprouted Moong Salad are a few recipes that form a part of vitamin C recipes here. Go ahead and try these simple recipes to make up for your daily.

Vitamin C Recommended Daily Allowance

Group RDA for Vitamin C
Men 40 mg / day
Women 40 mg / day
Pregnancy 40 mg / day
Lactation 80 mg /day
Kids less than 1 year 25 mg / day

If you like this article on High Vitamin C Recipes, then you will enjoy the below articles on Vitamin C rich recipes.

1. Vitamin C Rich Juices

2. Vitamin C Rich Salads

3. Vitamin C Rich Smoothies and Milkshakes



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