Best 20 Foods high in vitamin C
Vitamin c is a water soluble vitamin and play important role in various functions of the body. Some animals produce their own vitamin c, but human beings have to get it from external sources.
The scientific name of vitamin C is Ascorbic acid. It is an essential nutrient required for the bones, wound healing, cartilage, blood vessels, and skin. It protects cells from oxidative stress because of its antioxidant property. It prevents the body from certain diseases such as cancer, wrinkles, heart diseases, etc.
Vitamin C is found both in vegetables and fruits. Vitamin C Fortified foods are also available which you can use to fulfill the deficiency of vitamin c. Foods high in vitamin c are inexpensive and available everywhere in the world.
Vitamin c is a strong antioxidant and plays a crucial role in collagen synthesis, immune system, neurotransmitter production, maintenance of skin texture, bone health and much more.
Recommended daily intake of vitamin C for men is 90 mg and for women is 75 mg.
Deficiency symptoms of vitamin c include scurvy, gums bleeding, delay wounds healing, anemia, increment in infections, and bruising.
Here is a list of 20 foods high in vitamin c.
20 foods high in vitamin c
The most common foods high in vitamin C include:
Lemons
Lemon is a common fruit and is available all over the world. It is a rich source of vitamin c and many pharmaceutical industries are using it in cosmetic products.
One whole raw lemon has 45 mg of vitamin C or 50% of the DV for vitamin C.
Due to vitamin c strong antioxidant properties, women use lemon juice on their faces to reduce wrinkles.
Oranges
Orange is a citrus fruit that contains a huge amount of vitamin C. people who are vitamin C deficient can fulfill their vitamin c deficiency by eating oranges.
One medium size orange delivers 83 mg of vitamin c or 92% of the DV.
Pink Grapefruit juice
Pink grapefruit juice is a good source of vitamin C. One cup of pink grapefruit juice provides 78.9 mg of vitamin C or 104% of the DV.
Persimmons
Persimmons are very famous fruits and a rich source of many micronutrients. It resembles a tomato. There are various varieties of persimmons but American persimmons are very rich in vitamin C.
One American persimmon provides 16.7 mg of vitamin C, which is 18% of the DV.
Lychees
It is a native tree of china and besides vitamin C it also contains many other vitamins, minerals and macronutrients.
One lychee contains 7 mg of vitamin C, which is 7.5% of the DV for vitamin C. in simple words, 100 grams of lychee contains 72 mg of vitamin C.
Brussels sprouts
It is a cruciferous vegetable and a good source of vitamin C. One half cup of cooked Brussels sprouts contains 49 mg of vitamin C or 54% of the DV.
They also contain high content of fiber, folate, vitamin A, vitamin K, potassium, magnesium and manganese.
Kiwi
It is also called kiwifruit or Chinese gooseberry. It is an edible beery mainly found in china.
One medium kiwifruit contains 56 mg of vitamin C, which is 62% of the DV.
100 grams of kiwi contains 75 mg of vitamin C.
Kiwi boosts your immune system and improves heart health because of its anti-platelets activity.
Papayas
145 grams of papaya contains 88 mg of vitamin c or 98 of the DV for vitamin c.
Papayas have strong anti-inflammatory properties and they also boost the function of the brain.
Strawberries
Strawberries are a rich source of vitamin C, folate, manganese, magnesium, selenium, potassium and many other nutrients.
166 grams of sliced strawberries deliver 97 mg of vitamin C or 108% of the DV.
Studies suggest that regular intake of strawberries protect your body from various pathogenic attack.
Grapes
100 grams of grapes contain 4 mg of vitamin c or 6% of the DV.
There are various varieties of grapes but all of them contain vitamin C. Besides vitamin C it also contains lutein, ellagic acid and beta carotene which are strong antioxidants.
Cherries
100 grams of sliced cherries contain 10 mg of vitamin C or 16% of the DV for Vitamin C.
Kakadu plum
Kakadu plum is an extraordinary source of vitamin C. it is an Australian native superfood and contains 100 times more vitamin C than other oranges and citrus fruits.
This fruit is famous for vitamin C. 100 grams of sliced Kakadu plum contain 2907 mg of vitamin C. in simple words one plum (15 grams) delivers 436 mg of vitamin C or 484% of the DV.
Guavas
Guava is tropical fruit cultivated in tropical and subtropical regions such as Mexico, and USA.
It is a rich source of antioxidants and has many health benefits.
100 grams of guavas provides 228.3 mg of vitamin c or 380% of the DV.
One medium sized guava contains 125 mg of vitamin C or 138% of the DV.
Rose hips
rose hip is also called rosehip, rose hep or rose haw. It is the accessory fruit of various rose plants and contains a huge amount of vitamin c.
100 grams of rose hips contain 426 mg of vitamin C, which is 473% of the DV.
Bell peppers
Bell peppers are a fruit of the plants that belong to the species capsicum annuum. Species of capsicum annuum produce various colors of fruits such as yellow, orange, red, green, white, chocolate, purple and candy cane striped.
Yellow color peppers are more loaded with vitamin c. one large yellow pepper contains 342 mg of vitamin c, which is 380% of the DV.
Other colored peppers also contain a huge amount of vitamin c but yellow color pepper is best for vitamin c.
Barbados cherries
Barbados cherry is called acerola cherry, west indian cherry, Guarani cherry. It is famous for its health benefits.
One cup (49 grams) of acerola cherries contains 825 mg of vitamin c, which is 951% of the DV.
100 grams of acerola cherries deliver 1677.6 mg of vitamin C or 2796% of the DV.
Chili peppers
There are various types of chili peppers but the content of vitamin c is high in green chili.
100 grams of green chili peppers deliver 143.7 mg of vitamin c, which is 239% of the DV.
One green medium sized chili pepper contains 109 mg of vitamin c or 121% of the DV.
One red chili pepper delivers 65 mg of vitamin c, which is 72% of the DV.
Cantaloupe
The other names of cantaloupe are rockmelon, spanspek or sweet melon. It is a summer fruit and very tasty.
100 grams of cantaloupe contains 36.7 mg of vitamin c or 61% of the DV.
Blackcurrant
Blackcurrant is known as cassis or black currant. It is a delicious fruit that belongs to edible berries.
One cup (56 grams) of black currant contains 102 mg of vitamin c, which is 113% of the DV.
100 grams of blackcurrant delivers 181 mg of vitamin c.
Parsley
Parsley is used in lots of food varieties for taste purposes. It is a good source of antioxidants, vitamin K and vitamin c.
8 grams of fresh parsley contain 10 mg of vitamin c, which is 11% of the DV.
100 grams of parsley contain 133 mg of vitamin c or 221% of the DV.
Kale
one cup (118 grams) of cooked kale contains 21 mg of vitamin c, which is 23% of the DV.
100 grams of raw kale deliver 93 mg of vitamin c, which is 103% DV for vitamin c.
Besides vitamin c, kale is a rich source of vitamin A, calcium, potassium, magnesium, fiber and manganese.
Broccoli
Broccoli is a cruciferous vegetable and is known for its health benefits.
100 grams of broccoli delivers 89.2 mg of vitamin or 148% of the DV for vitamin c.
Daily recommended intake of vitamin C
Recommended dietary allowance (RDA) varies from person to person. But for adults daily recommended intake of vitamin c is given below.
- 75 mg of vitamin C for females
- 85 mg of vitamin C for pregnant women
- 120 mg of vitamin C for breastfeeding women
- 90 mg of vitamin C for males
Vitamin c deficiency symptoms
Vitamin c deficiency is known as scurvy. Vitamin c deficiency lowers the function of the immune system and makes a person susceptible to infections.
Symptoms of vitamin c include:
- Gums bleeding
- Delay wound healing
- Wrinkles
- Tooth loss
- Joint pain
- Sometimes myalgia
Summary
Vitamin c is an essential micronutrient for good health. A deficiency of vitamin c leads to various kinds of medical complications.
It is found in both plants and fruits such as cantaloupes, broccoli, mustard spinach, kiwi, lychee, plum etc.
To make your immune system strong follow-up vitamin c recommended daily intake.
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