Vitamin C-rich foods mainly include vitamin-rich fruits and high vitamin C vegetables. People can fulfill their daily requirements by eating a variety of these nutritious foods.
Vitamin C rules out many vital functions in the body, including a healthy immune system. It’s also a necessary nutrient for good skin, silky hair, solid bones, and cartilages, as well as wound healing.
But, our body cannot produce vitamin C on its own as it does with some other nutrients. To compromise with that, we need to regularly consume vitamin C-rich fruits and vegetables according to vitamin C daily intakeCarr AC, Frei B, (1999). Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. The American Journal of Clinical … Continue readingVitamin C fact sheet. Office of Dietary Supplements. (Updated 2021)
Table of Contents
Best Foods for Vitamin C
The following list comprises high vitamin C foods and their provided DV (daily value) in (milligrams, percentage) according to the serving size.
|Food||Serving size||Milligrams (mg)||DV|
|1||Guava, raw||1 cup, raw||377||419%|
|2||Sweet red pepper, raw||1 cup, raw||190||211%|
|3||Tomato juice||1 cup, canned||170||188.9%|
|4||Orange juice||1 cup||124||137.8%|
|5||Sweet green pepper||1 cup, raw||120||133%|
|6||Hot green chili pepper, raw||1 pepper, raw||109||121%|
|7||Oranges||1 large fruit||97.5||108.8%|
|8||Strawberries||1 cup, sliced||97.6||108%|
|9||Papaya||1 small fruit||95.6||106.2%|
|10||Pink grapefruit juice||1 cup||93.9||104.3%|
|11||Broccoli||1 cup, raw||81.2||90.2%|
|12||Pineapple chunks||1 cup, raw||78.9||87.7%|
|13||Potato||1 large vegetable||72.7||80.8%|
|14||Brussels sprouts||1 cup, raw||74.8||79.8%|
|16||Mango||1 cup, raw||60.1||66.7%|
|18||Cauliflower||1 cup, raw||51.6||57.3%|
|20||White grapefruit||½ medium fruit||39||43.3%|
Vitamin C Benefits
Increasing your intake of vitamin C foods can show many health benefits.
|Promoting Heart Health||Consuming more vitamin C from your diet can lower the risk of deadly heart diseases or complicationsMartín-Calvo N, Martínez-González MÁ, (2017). Vitamin C Intake is Inversely Associated with Cardiovascular Mortality in a Cohort of Spanish Graduates: The SUN Project. PMCID: PMC5622714, PMID: … Continue reading.|
|Protection against Cancer||Vitamin C can provide a layer of protection against cancer by preventing damage from free radicals.|
|Blood Sugar Control||A study has found that taking 500mg of vitamin C twice a day can help those with type 2 diabetes by lowering elevated blood sugar levels across the day and minimizing spikes in blood sugar after mealsMedia Release, (2019). Humble vitamin C tablet key to Deakin diabetes … Continue reading.|
|Better Immunity||Vitamin C helps strengthen the immune system, ultimately leading to better health and disease preventionCarr AC, Maggini S, (2017). Vitamin C and Immune Function. PMID: 29099763. PMCID: PMC5707683. DOI: 10.3390/nu9111211.|
|Younger, Healthier Skin||Per a review by the database nutrients, vitamin C helps you look younger and cleaner. It does that by stimulating the production of collagen — a protein that helps keep your skin firm and full.|
|Maintenance of Bones, Teeth, and Cartilage||Vitamin C aids in the healing and maintenance of strong bones, teeth, and cartilage (the rubbery material that covers the ends of bones). Vitamin C may also help persons with osteoarthritis prevent cartilage loss.|
|Prevents Eye Disorders, Increases Night VisionAmerican Optometric Association.|
|Vitamin C lowers the risk of developing cataracts.|
|Wound Healing||Vitamin C is required for collagen formation, a protein that is an important component of connective tissue. As a result, Vitamin C is essential for wound healing.|
|Prevents Hair Fall, Promotes Hair Growth||Vitamin C promotes hair health, reduces hair loss and improves hair growth by producing collagen — an important part of hair structure.|
|Enhance iron absorption||Vitamin C has been shown to enhance iron absorption. It captures non-heme iron and stores it in a form that’s more easily absorbed by your body. Check these mouth-watering high iron drinks.|
How much vitamin C do I need?
Recommended DV for adults aged 19+ require 90 mg and 75 mg of vitamin C per day for men and women respectivelyVitamin C fact sheet. Office of Dietary Supplements. (Updated 2021)
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional. Your everyday diet might be able to provide you with all of the vitamin C you need. Also, vitamin C cannot be stored in the body, so it must be consumed daily.
What happens if I take too much vitamin C?
Large doses of vitamin C (more than 1,000 mg per day) might cause stomach pain, diarrhoea, and flatulence. When you stop consuming vitamin C supplements, these symptoms should go away.
The bottom line
Vitamin C is a water-soluble antioxidant that serves a variety of functions in the body. It aids in the healing of wounds, the synthesis of collagen, and immunity.
The RDA for vitamin C ranges from 45 to 120 mg, depending on your age and gender.
Vitamin C supplements should match the RDA while being well below the defined UL — 400 mg for young children, 1,200 mg for children aged 9-13, 1,800 mg for teenagers, and 2,000 mg for adults.
Adding a range of vitamin-C-rich fruits and vegetables to your diet can also help you achieve optimal health and wellness.
|↑1||Carr AC, Frei B, (1999). Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. The American Journal of Clinical Nutrition.|
|↑2||Vitamin C fact sheet. Office of Dietary Supplements. (Updated 2021)|
|↑3||Martín-Calvo N, Martínez-González MÁ, (2017). Vitamin C Intake is Inversely Associated with Cardiovascular Mortality in a Cohort of Spanish Graduates: The SUN Project. PMCID: PMC5622714, PMID: 28850099|
|↑4||Media Release, (2019). Humble vitamin C tablet key to Deakin diabetes breakthrough.|
|↑5||Carr AC, Maggini S, (2017). Vitamin C and Immune Function. PMID: 29099763. PMCID: PMC5707683. DOI: 10.3390/nu9111211|
|↑6||American Optometric Association.|
|↑7||Vitamin C fact sheet. Office of Dietary Supplements. (Updated 2021)|