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Vitamin C is a water-soluble vitamin that is linked with impressive health benefits. It helps to reduce the risk of chronic diseases, lower high blood pressure, prevent iron deficiency and improve immunity. Not just about health, Vitamin C is equally beneficial for maintaining good skin and hair. Our body requires a sufficient amount of Vitamin C to function properly. The recommended daily vitamin C intake is 75mg for women and 90mg for men. Unfortunately, people often choose supplements when adding vitamin C to their diet. But it marks a serious issue, taking more than the body requires can hurt our health, like vomiting, diarrhea, and nausea.

When looking for a natural vitamin C source, dry fruits are one of the safest options. Including dry fruits in your daily diet is a great way to feel satisfied between meals and provides essential vitamins and minerals that help you live a healthy lifestyle.

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Vitamin C Rich Dry Fruits

Many vitamin C rich dry fruits can be incorporated into a daily diet. Either way, they can be enjoyed independently or mixed with other ingredients to boost nutritional requirements. Here is a list of Vitamin C rich dry fruits-

1.Figs

Commonly called Anjeer, figs are a part of the mulberry family. It is a natural fiber and sugar source and helps reduce high blood pressure, improve digestion, and increase bone density. They are also rich in vitamin A, calcium, iron, potassium, and magnesium. Due to their high iron content, they play an essential role during ovulation. In a 100-gram serving, figs provide 1.2mg of Vitamin C. Figs are known for their extensive rich texture and great binding properties and are therefore added to many Indian sweets. If you aren't a fan of plain milk, you can make some mouthwatering milkshakes or smoothies with figs to make it extra delicious.

2.Apricot

Apricots are small orange-colored fruit popularly called Khubani in India. It contains a single seed and is covered with apricot flesh. Rich in Vitamins A and C, potassium, and lutein, and helps to keep the heart healthy, improve vision, protect the liver, maintain good bone health, and manage weight loss. In a 100-gram serving, apricots provide 48 calories, 11 grams of carbs, 9.2 grams of sugar, 10 mg of vitamin C, and 2 grams of fiber. People worldwide like to add apricots to their daily diets to desserts like pies, cakes, and pastries or stirred into trail mix and granola.

3.Raisins

Raisins are soft dried grapefruit that contain essential vitamins and minerals that are great for maintaining good health. In a 100-gram serving, raisins provide 258 calories, 3 grams of fiber, 2 m of vitamin C, 54 mg of calcium, and 1.5mg of iron. People love to eat soaked raisins as it provides health benefits like detoxifying the body, boosting digestive system health, promoting bone and teeth, and regulating blood pressure.

Being a comfort choice for many health enthusiasts, raisins are added to cookies, bread, and muffins. However, it is advised only to eat 8 to 10 raisins daily.

4.Cranberries

Small-round in shape with a distinct red color, cranberries are related to the blueberry family and are known for their high antioxidants and nutrient content. In a 100-gram serving, cranberries serve 46 calories, 8 mg of calcium, 0.25 mg of iron, 85 mg of potassium, three mcg of vitamin A, and 14 mcg of vitamin C. C vitamin C inside cranberries is ascorbic acid and helps maintain good bone, health, and muscle. As a result, cranberries have several health benefits, including preventing ulcers and maintaining good heart, brain, and dental health. They are widely consumed, dried, and juiced and can be sprinkled on salads.

5.Cashews

Cashews health benefits are unbeatable. They help promote heart health, strengthen bones, boost energy, and reduce cholesterol. Not only that, but they are also beneficial in maintaining bone and hair health. Therefore, it is advised that one should consume only 1 ounce (equivalent to 15 cashews) daily. Cashews are one of the most effective dry fruits that help to increase body mass as they are rich in calories. In a 100-gram serving, there are 553 calories, 44 grams of fat, 18gram of protein. There are wide different varieties of cashews available in the market; w-180 is known as the king of cashews.

6.Prunes

Prunes are the dried form of plums with blue or purple skin and an oval shape. In a 100-gram serving, prunes contain 0.6mg of vitamin c content. They are the powerhouse of heart-protecting minerals and a good source of soluble and insoluble fiber, which helps to keep bowel movement regular. Enriched with potassium and magnesium, prunes help to improve vision, protect heart health, relieves constipation, and support bone health. They are also good for maintaining skin and hair conditions. The easiest way to include prunes in your daily diet is to add them to oatmeal, blend them to make a juice, mixing with different nuts and dry fruits.

FAQ

Q1.How much vitamin C do I need?

Women's recommended daily vitamin C intake is 75 mg, and 90mg for men.

Q2.Which dry fruit is rich in vitamin C?

Cashew nuts, almonds, walnuts, and hazelnuts are rich in vitamin C and are known for providing numerous health benefits to the human body.

Q3.What happens to the body when vitamin C is low?

A lack of vitamin C can cause rough and bumpy skin, swollen joints, weak bones, bleeding gums, and poor immunity.

Conclusion

Vitamin C is an essential nutrient that helps to reduce the risk of iron deficiency and chronic diseases, which makes it vital for our body. Unfortunately, our bodies can't produce vitamin C independently; thus, taking a diet rich in vitamin C becomes crucial. A few dry fruits like figs, cashew nuts, and apricots are rich in vitamin C and can be actively incorporated into the diet to cover your nutrient needs.

If you’re looking for an authentic dry fruits website to purchase the best quality vitamin C-rich dried fruits, then Nutraj.com is a great place to start. Explore our collection today!

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