Vitamin C, also known as ascorbic acid, is essential for a healthy diet. It helps in the growth and repair of tissues and the formation of collagen, a key component of blood vessels, bones, teeth, and cartilage. Also, it aids in the control of blood pressure, the prevention of chronic disease, and the enhancement of immunity. It is a general belief that vitamin C can be only found in citrus fruits like orange, lemon, limes, but did you know that it can also be found in dry fruits?
Yes, that is correct.
Dry fruits are energy-boosting snacks that are healthy for snacking in between meals. By including a few of these in your diet, you can ensure that you get the Vitamin C intake that your body requires without putting on weight.
In this post, I’ve put together a list of the top 5 dry fruits that can help you get your daily dose of vitamin C.
Why do you need vitamin C in your diet?
Vitamin C is an essential nutrient for the proper function of several organs in the body. The lack of vitamin C may lead to a deficiency called scurvy, which is a significant cause of bruising, gum, and dental problems.
This vitamin is also used for several other purposes, such as:
- Healing wounds,
- Helping iron absorption,
- Promoting Good digestion,
- Producing hydrochloric acid,
- boosting the immune system,
- and treating and preventing gum disease.
Vitamin C deficiency can also cause rough or damaged skin, weak bones, and swollen joints. Because your body does not produce vitamin C, you must obtain it through your diet, which is where dry fruits come into play.
5 Vitamin C rich dry fruits
While many dry fruits contain vitamin C, the five listed below are the best. They’re simple to incorporate into your diet and will help you boost your vitamin C levels without causing any adverse side effects.
Dried litchi, also known as litchi nut, is dark brown or black. The texture of dried litchi is chewy and brittle. It is eaten fresh, usually, with salt, the way dates are eaten. It is commonly used in sweet dishes, pastries, confectioneries, and liqueur confectionery.
Due to its high vitamin C content, dried litchi is at the top of this list. You get about 183mg of vitamin C from 100g of dried litchis, which is more than 200% of the daily value.
Furthermore, dry litchis are high in fiber and antioxidants, which can aid in the prevention of heart disease, cancer, and diabetes.
Longans, also known as “Dragon’s Eye,” are native to China and other Southeast Asian countries. It’s white when it’s new, but it turns brown or black as it dries.
Dried longans are a great addition to any diet. These nutrient-dense fruits have many benefits, ranging from heart rate regulation to insomnia treatment. They are a good source of vitamin C, with 28mg per 100gm, or about 35% of the daily value.
Furthermore, dried logans are an excellent source of iron, providing 30% of the daily requirement. Because dried longans contain a lot of sugar, people who are overweight or diabetic should consume them in moderation.
Dried peaches are a delicious combination of sweet and tart that can be eaten as a nutritious snack. They’re usually eaten raw, but they can also be added to recipes to add flavour and nutrition. Dried peaches are a good source of vitamin C, with 10.6 mg per 100g, or roughly 13% of the daily value.
Additionally, dried peaches are high in dietary fiber, which aids in the regulation of bowel movements and the prevention of constipation. They’re light and portable, making them an ideal snack to take on a hike or bring to work.
Pears that have been dried after being picked from the tree are known as dried pears. These are healthy snacks that can be eaten alone or mixed into a variety of dishes. Dried pears are high in nutrients such as healthy fats, carbohydrates, and protein.
Furthermore, they are a good source of vitamin C, with about 7mg per 100gm, or about 9% of the daily value. However, dried pears are high in sugar and should be consumed in moderation to avoid unwanted weight gain.
Banana chips are made from thinly sliced banana slices that have been dehydrated. The chips are then fried and salted to give them their distinct flavour. They are a favorite snack among children because of their crunchy and slightly sweet taste.
The high amount of vitamin B6 in banana chips allows the body to break down protein into amino acids more efficiently, while magnesium helps regulate hormone levels and blood pressure.
In 100g of crispy chips, there is 6.3mg of vitamin C, which is about 8% of the daily value. However, banana chips are high in calories and should be consumed in moderation, especially by overweight people.
While getting vitamin C from your diet is possible, dry fruits are a great way to boost your intake.
By including dried litchis, longans, peaches, pears, and banana chips in your daily diet, you can increase the amount of vitamin C you consume each day that will help you to boost your immunity.
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