Vitamin C is an essential vitamin that offers many health benefits. It has antioxidant properties that help in improving your skin health and immune function. Vitamin C is also very essential for connective tissues, teeth, bones, collagen synthesis, and blood vessels.
You have to take vitamin C from the foods you eat because the human body cannot produce or store the vitamin. On average, every human has to take 90 mg of vitamin C daily to avoid deficiency. If you are following a vegan meal plan, you can easily add many plant-based foods that are rich in vitamin C to your diet.
Let’s take a look at some of the plant foods that you can include in your vegan diet to fulfill your daily vitamin C requirement.
Guava is a tropical fruit that is packed with vitamin C and many other essential nutrients. Guavas are mainly cultivated in South America and Mexico, but it is popular all around the world. Around 126 mg of vitamin C is present in guava. According to some studies, eating guavas daily can help to lower cholesterol levels and blood pressure.
Red acerola cherries are rich in vitamin C and many other healthy nutrients. Just one cup of red acerola cherries contains around 800 mg of vitamin C. Many animal studies using acerola extract have proved its cancer-fighting properties. According to some recent studies, acerola cherries can help in protecting your skin from damage caused by the UV rays of the sun.
One green chili pepper contains 109 mg of vitamin C. Also, chili pepper contains capsaicin, a plant compound that can help in reducing pain and inflammation. It was also proven that eating chili pepper will help in increasing fat burning.
Around 10 mg of vitamin C is present in just 2 tablespoons of fresh parsley. This leafy green vegetable is also a good source of heme iron. Vitamin C will help in increasing the absorption of heme iron.
This cruciferous vegetable is packed with several healthy nutrients, including vitamin C. Around 80 mg of vitamin C is present in just one cup of chopped kale. It is also rich in vitamin K. It is recommended to boil or steam kale before eating because it helps in releasing more antioxidants.
Broccoli is another cruciferous vegetable that is rich in vitamin C. About 51 mg of vitamin C is present in just one cup of cooked broccoli. Eating broccoli daily will help in improving your immune function and reducing oxidative stress.