Your body cannot produce vitamin C, which means you have to get it from the foods that you eat, and so vitamin C is considered an essential nutrient. Studies have found that vitamin C possesses antioxidant properties and can help in preventing many health problems. That is why many dieticians are recommending adding foods that are rich in vitamin C to your vegan diet.
If you are following a vegan meal plan, you have to look for plant foods that are packed with vitamin C. Here is the list of some of the plant foods that are rich in vitamin C.
These sweet, tangy fruits of the rose plant are packed with vitamin C. You will get around 119 mg of vitamin C from just 6 rose hips. Vitamin C is very essential for the synthesis of collagen. It was found that taking high amounts of vitamin C can help in reducing the skin damage caused due to exposure to the sun.
You will get around 822 mg of vitamin C from one-half cup of acerola cherries, making it one of the best vegan sources of vitamin C. Many studies conducted on animal models have shown that acerola extract has cancer-fighting properties and helps in preventing the skin damage caused by UV-B radiation.
This common tropical fruit is also a great source of vitamin C. When you take one guava, you will get around 126 mg of vitamin, which is around 140% of your daily requirement of vitamin C. Guava is also rich in lycopene, a powerful antioxidant. A recent study has found that taking guava daily for a period of 5 weeks helped people to lower their cholesterol levels and blood pressure.
You will get around 121% of your daily requirement of vitamin C from just one green chili pepper. On the other hand, you will get around 72% of your daily vitamin C requirement from just one red chili pepper. A compound called capsaicin present in chili peppers can help in reducing pain and inflammation.
Parsley is a leafy green vegetable that is loaded with vitamin C. Just 2 tablespoons of parsley can give you 10 mg of vitamin C. Just like most other leafy green vegetables, parsley is also a great source of non-heme iron. Taking parsley regularly can help in preventing anemia because the vitamin C in it helps in increasing the absorption of non-heme iron.