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9 months ago food , vitamin c , vitamins

16 best food that is high in Vitamin C

Vitamin C is a water-soluble vitamin, which is neither created nor stored so, we need to take it insufficient amount regularly. Vitamin C is antioxidant which also helps us to prevent infection, virus, and help to improve our immunity.

Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of specific neurotransmitters Its deficiency causes gum bleeding and can frighten the immune system.

Here is some food which has high Vitamin C

Yellow bell pepper, broccoli, guavas, berries, kiwi fruit, oranges, lemon, black currant, Brussels sprouts, tomatoes, cabbage, peas, melon, papaya,  pineapple, turnip.

1.Yellow bell peppers 

In an amount of 100 gm of yellow bell pepper 180 to 185 mg vitamin C was found. Every person should add this food to his/her diet for taking vitamin C insufficient amount.

2.Broccoli

In an amount of 100 gm of broccoli 89 gm of vitamin c was found. Broccoli is a good option to consume vitamin c for our daily life. As a fact, we need to know that boiling broccoli can destroy 50 percent of vitamin c. So, we need to use broccoli without boiling it for taking a sufficient amount of vitamin c.

3.Guavas

In an amount of 100 gm of guava, there is 230 mg of vitamin C was found. 230 mg of vitamin c is more we use in a day. So, guavas are the best option to fulfill our vitamin c need in daily life. In guavas, vitamin C is also responsible for its nice taste.

4.Berries

In berries there is also a good amount of vitamin c was found. Not only strawberries but also blueberries, raspberry having vitamin c. About 95 mg of the vitamin c was found in a cup of sliced strawberries. And strawberries are the tastiest way to consume vitamin c for daily life.

5.Kiwi fruit

Kiwi is not only rich in Vitamin k but also rich in Vitamin C. So, we had to add it to our regular duet to complete our requirement of vitamin c. Kiwi has almost 95 mg of vitamin c in 100 gm. So, it is a nice option for improving our Immune system 

6.Oranges

One of the most popular foods for recover the losing amount of vitamin c. As we know orange is juicy and fibrous food, so, it works as an antioxidant and as well as gives fiber to strengthen us. Easy to find, easy to extract juice, and cheap.

7.Lemon

It is easy to find it in summer but hard or rarely to find in another season. Lemon has an exceptionally high amount of vitamin c. Regular use in summer can make you away from the clinic and doctor. Use lemon juice with a little amount of salt is also helps to improve your Immune system.

8.Black currant

Black currant carries a very high amount of vitamin c. Black currant carries about four Times of vitamin c than oranges, and double to blueberries. Body use vitamin c for forming collagen and for protein metabolism, which helps our body fights against skin disease and viral infection.

9.Brussels sprouts

According to their taste, this is not loved by children to eat, but having minerals and fibers in a huge amount. We can take cooked Brussels sprouts, as it provides 50mg of vitamin c.

10.Tomatoes

Tomato is a common vegetable that can be found in every house. As per the studies around 35 percent of vitamin c is found in tomatoes. But eating too many tomatoes can also cause heartburn and gastric problems.

11.Cabbage

Cabbage has enough amount of vitamin c to fulfill your daily need of vitamin c. We can take it in salads to fulfill our vitamin c need.

12.Peas

  And we need to add peas to our diet because it has also other vitamins and minerals except Vitamin C. Boiling of peas can destroy vitamin C, because heat and water have an inverse relation with vitamin c.

13.Melon

If we talking about the melon family then both musk and watermelon are rich in vitamin c. So, in summer it is one of the best options to improve our Immune by vitamin C.

14.Pineapple

A cup of pineapple provides you about 25g of vitamin c. Pine helps our Immune system, eye, and heart strengthen.

15.Papaya 

In a full size of papaya, it contains about two to three times of vitamin c as per the daily need. So, papaya is also the better option for increasing vitamin c in your body.

16.Turnip

Turnip is high in vitamin c, calcium, amino acids, folate, copper, potassium, etc. Iris the best food recommend to take in a salad every day. 
We hope, above mention details help you to balance the diet. And add the amount of vitamin c as you need. Cause of the word limit we can’t write all the food rich in vitamin c. So, such food has Citrus in nature is rich in vitamin c. Vitamin C  is essential for the growth, development, and repair of all body tissues. It’s involved in many body functions, including the formation of collagen, absorption of iron, the proper functioning of the immune system, and the maintenance of cartilage, bones, and teeth.

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9 months ago Diabetes , food , fruits , Healthy food

8 Best Fruits That Are Good for Diabetics

    Diabetes is a group of diseases that result in too much sugar in the blood(high blood glucose). a person having these diseases called diabetics. The main cause of diabetes is                                 

1.Pancreas not producing enough insulin to the body

2.The cells of the body not responding properly to the insulin produced by the body.

There are the 8 most common fruits that help to control diabetes are:-

1. Apples

Polyphenols are found in the skin of Apple which is helpful to improve the body’s ability to utilize insulin effectively. This helps your cells absorb sugar and provide energy and regularly eating apples may reduce insulin resistance, leading to lower blood sugar levels.

A medium-sized apple contains 0.3 grams of fat, 95 calories, 4.4 grams of fiber, 0.4 grams of proteins, 25 grams of carbs. And also it is a good source of vitamins, apple provides 14% of your daily recommended vitamin c intake. It is cholesterol-free, fat-free, and sodium-free.  Apples having a low glycemic index(GI) and glycemic load(GL) of about 32 and 4.7 respectively. which causes a minimal rise in blood sugar levels that’s why Apple is one of the best diabetes-friendly fruit.

2.Bananas

Bananas having much potassium. a medium-sized banana contains 9% of the RDI. Banana can help lower blood pressure. Banana has a low glycemic index(GI) . A medium-sized banana contains 1mg of, having 0 cholesterol. It is low in calories having 105 calories. It also contains 422 milligrams of potassium, 3.1 grams of fiber, and It contains fiber which helps to slow the digestion of carbohydrates and plays an important role in maintaining a normal gut environment, metabolism, and decreasing cholesterol. That’s why the banana plays important role in controlling diabetes.

3.Pears

Red-skinned pears have carotenoids which reduce the danger of cancer and eye disease. Antioxidants, vitamins, and minerals are found in pears. Pears contain a low glycemic index(GI) and glycemic load(GL) of approx 30 and 7 respectively.  A medium-sized pear having. It contains 101 calories, 27 grams of carbohydrates,  5.5 grams of fiber where 71% is insoluble and the remaining is soluble, 206 mg of potassium, 7.5 grams of vitamin C. Pears have many health benefits because it is rich in vitamin and nutrient.it has fighting inflammation, serving as an antihyperglycemic and it is helping with digestion. so that pears are helpful for diabetics.

4.Grapes

A study is held by the British Medical Journal in 2013 and found that grapes are helpful with a lower risk of developing type 2 diabetes. Grapes having some important nutrients and powerful plant compounds which is helpful for health. Grapes have a low glycemic index (GI)59 and do not raise blood sugar levels and they contain sugar.                                                             

.One cup (151 grams) of grapes having they contain 104 calories, 27.3 grams of carbs, 1.1 grams of protein, 0.2 grams of fat, 1.4 grams of fiber, 27% of the vitamin C of RDI,  8% of the potassium of the RDI.Grapes have also vitamin C, beta carotene, quercetin, lutein, and ellagic acid which are powerful antioxidants. These qualities of grapes help diabetics to recover from diabetes.

5.Oranges  

The cultivation of oranges has started in eastern Asia thousands of years ago. Oranges are one of the most popular fruit. they are also called sweet oranges. Oranges are a good source of fiber, vitamins, thiamine, folate, and antioxidants. They have many more benefits of health. A medium-sized orange(100 grams)contains 47 calories, 87% of water, 0.9 grams of protein, 9.4 grams of sugar, 11.8 grams of carbs, 2.4 grams of fiber, 0.1 grams of fat. Regular consumption of oranges is beneficial for health. they have a low glycemic index so they less affect blood sugar and insulin levels. Diabetics can eat one navel orange per day is beneficial for their health.

6.Berries

According to the ADA (American Diabetes Association) berries are beneficial for diabetics whether they like blueberries, strawberries, or any other type of berry all are helpful because they are full of antioxidants and fiber. Berries may benefit blood sugar management by increasing insulin sensitivity and improving clearance from the blood. One cup of fresh blueberries contains 84 calories, 21 grams of carbohydrates, 4 grams of fiber, 11 grams of carbohydrates, 0 grams of fat. The Glycemic index measure in berries is 53, which is low GI. This is the same as a banana. The glycemic load of berries is low which includes portion size and digestible carbohydrates. One cup of blueberries (150 g) has a GL of 9.6.

7.Kiwi

Kiwi is beneficial for both types of diabetes whether you have Type1 or Type 2 diabetes.it is one of the best fruits for people suffering from diabetes.it controls your blood sugar level and also helps in controlling diabetes because it is rich in vitamin C.it increases the immunity and ability to fight the diseases. One kiwi contains many nutrients that it contains 42 calories, 10 grams of carbohydrates, 215 my of potassium, 64 mg of vitamin C, 2 grams of fiber. Kiwi has a low glycemic index of 50 as well as a low glycemic load of 7.7. This makes it a healthy choice amongst the list of fruits. An average person can eat around 2-3  kiwis per day.

8.Avocados

It is a creamy green fruit that is full of vitamins, nutrients, and heart-healthy fats. Avocados are helpful for type 2 diabetes patients, mentioning them in your diet may help to lose weight, lower cholesterol and increase insulin sensitivity. It is rich in fiber. The minimum intake of fiber for people with type 2 diabetes is around 40 grams. Avocado is cholesterol-free, gluten-free, low in sodium and it contains, 227 calories, 2.7 grams of protein, 12 grams of carbs, 21 grams of fats, 9.2 grams of fiber. It provides a healthy dose of monounsaturated fats, which may help lower bad cholesterol. so that it takes an important role in controlling diabetes.    

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