Strengthening immunity is most important thing for everyone. Eating healthy and exercising has become extremely important to keep yourself healthy and fit. Vitamin C is one of the most effective and safest nutrients for this. Vitamin C found naturally in some foods, especially fruits and vegetables. Vitamin C also known as L-ascorbic acid, ascorbic acid, and L-ascorbate.
Whenever there is talk of Vitamin-C, orange is thought first in our brain. There is no doubt that oranges are rich in vitamin-C, but there are other fruits and vegetables that contain more vitamin C than oranges. Vitamin C is a water-soluble vitamin that’s found in many fruits and vegetables. But at the same time taking supplements like vitamin-C can also boost your immunity. Although supplements are readily available in the market, it would be a better option. But consult with doctor before taking these supplements.
Vitamin C benefits
Vitamin C have several health benefits, it maintain the overall healthy functioning of the body. It helps to
- keeping your skin, bones and connective tissue healthy
- helping wounds heal
- helping prevent infections
- helping you absorb iron from your food
Consuming 1–2 grams of vitamin C per day may reduce the common cold symptoms and boost your immune system. It might also help prevent iron deficiency anemia.
Vitamin C deficiency Symptoms
Symptoms of deficiency include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy.
Vitamin C deficiency treatment
Health experts recommend that add vitamin C rich fruits and vegetables to your diet, but in some cases doctor may suggest you take vitamin C supplements. Vitamin C supplements can cause abdominal pain and diarrhea in some cases.
How much vitamin c required per day?
| Life stage | Recommended |
|---|---|
| Kids (1–3 years) | 15 mg |
| Kids (4–8 years) | 25 mg |
| Adolescents (9–13 years) | 45 mg |
| Teens (14–18 years) | 65–75 mg |
| Adult women (aged 19 and older) | 75 mg |
| Adult men (aged 19 and older) | 90 mg |
| Pregnant women (aged 19 and older) | 85 mg |
| Breastfeeding women (aged 19 and older) | 120 mg |
Taking too much vitamin C is harmful
Consuming too much of it can cause gastrointestinal side effects, including
- Diarrhea
- Nausea
- Vomiting
- Heartburn
- Abdominal cramps
- Headache
- Insomnia
Recommended Upper Intake Levels for the vitamin
| Life stage | UL |
|---|---|
| Kids (1–3 years) | 400 mg |
| Kids (4–8 years) | 650 mg |
| Adolescents (9–13 years) | 1,200 mg |
| Teens (14–18 years) | 1,800 mg |
| Adults (aged 19 and older) | 2,000 mg |
Here are the list of 25 foods that are high in vitamin C
An orange contains about 69.7 mg of vitamin-C. Today we are telling about such foods (fruits and vegetables) which are contain vitamin-C like oranges.
- Papaya
Studies found that, papaya can improve your digestion, brighten your skin, relieve your sinus problems and strengthen your bones. One cup of papaya contains 88.3 mg of vitamin-C. This fruit is rich in dietary fiber, folic acid, potassium, manganese which is best option to add it into your diet.
2. Strawberries
One cup of strawberry (152 grams) provides 89 mg of vitamin C. Not only this, strawberries provide you with a good dose of folate and other compounds that promote heart health. Eating strawberries can make your teeth pearly white and shiny.
3. Cauliflower
Whether roasting or eating cauliflower, you will get 127.7 milligrams of vitamin-C with 5 grams of fiber and 5 grams of protein.
4. Guava
Generally yellow and red fruits are usually contain high vitamin, but guava is an exception. A single guava (100 grams) has 228 mg. of Vitamin C, which is almost twice as high as that in an orange.
5. Pineapple
Pineapple contains a digestive enzyme called bromelain, which helps break down food and also reduces abdominal bloating. Bromelain works as a natural anti-inflammatory, which helps the body recover faster after a difficult workout. One serving of pineapple contains 78.9 mg of vitamin-C.
6. Kiwi
If you’re looking for a healthy snack option or a way to add ‘green’ to your diet, Kiwi fruit is the way to go. 100 mg. kiwi fruit contains up to 93 mg. of vitamin C, along with other vital vitamins such as vitamin K and E. Vitamin-C-rich kiwifruit benefits for reduce oxidative stress, lower cholesterol, improve blood circulation and improve immunity.
7. Broccoli
Broccoli has anti-cancer properties. One serving (100 gm.) of this contains 89 mg. of vitamin-C.
Several studies have shown that, eating plenty of vitamin-C-rich cruciferous vegetables lowered oxidative stress, improved immunity and a decreased risk of cancer and heart disease.
8. Kale
Kale has a number of health benefits, it contain high in vitamins C and K. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. You can add it to your diet in place of basil. Kale contains 120 mg of vitamin C per 100 grams. It also supplies high quantities of vitamin K and the carotenoids lutein and zeaxanthin.
9. Mango
Mango is rich in Vitamin-A and beta-carotene. A medium sized mango contains 122.3 mg of vitamin-C.
10. Paprika
Capsicum is very low in calories, but is rich in many nutrients. Eating this improves your mood. 100 grams of capsicum contains 127.7 mg of vitamin-C.
11. Persimmons
Persimmons are an orange-colored fruit that resembles a tomato. There are many different varieties. Japanese persimmon is the most popular than American persimmon. One American persimmon contains 16.5 mg of vitamin C.
12. Lychees
100 gm. lychee provides nearly 72 mg of vitamin C. This fruit provides lots of vitamin C, which benefited in collagen synthesis and blood vessel health. It also contain omega-3 and omega-6 fatty acids, which benefit for your brain and heart.
13. Brussels Sprouts
Brussels sprouts 100 gm. provides 85 mg. vitamin C.
Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese and potassium. Vitamin C and K are important for your bone health.
14. Mustard Spinach
Mustard spinach contains 130 mg of vitamin C per 100 grams. This leafy green is also high in vitamin A, potassium, calcium, manganese, fiber and folate.
15. Parsley
Parsley contains 133 mg of vitamin C per 100 grams. Like other leafy greens, parsley is a important source of plant-based, non-heme iron. Vitamin C helps the absorption of non-heme iron. It also prevent and treat iron-deficiency anemia.
16. Thyme
Thyme contains more vitamin C 160 mg per 100 grams. It improves your immune health, make antibodies, destroy viruses and bacteria and clear infected cells.
17. Sweet Yellow Peppers
Yellow peppers 183 mg Vitamin C per 100 grams. Consume vitamin C regularly, it improves your eye health and may help protect against cataract progression.
18. Chili Peppers
Green chili peppers contain 242 mg of vitamin C per 100 grams. Chili peppers are rich in capsaicin, it may also reduce pain and inflammation.
19. Rose Hips
Rose hips contain 426 mg of vitamin C per 100 grams. It helps for collagen synthesis, which reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis.
20. Kakadu Plums
Kakadu plums (Australian native superfood) contain up to 5,300 mg of vitamin C per 100 grams, making it the biggest source of vitamin c. It’s also have potassium, vitamin E and the antioxidant lutein, which may benefits for eye health.
21. Acerola Cherries
Red acerola cherries 49 grams provides 822 mg of vitamin C. Some studies on animal found, the fruit may even have cancer-fighting properties.
22. Blackcurrants
Blackcurrants contain 181 mg of vitamin C per 100 grams. Having antioxidant flavonoids (anthocyanins) give them rich, dark color.
Studies found that, vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer and neurodegenerative diseases.
23. Red Bell Peppers
Red bell peppers are much better than orange juice as one whole pepper has 190 mg of Vitamin C which you could have it with your sandwich and it contains Vitamin A which is good for your eyes health. One cup of chopped green bell pepper comes with a whole 120 mg of Vitamin C and is a great source of fiber.
24. Muskmelon
One cup of muskmelon juice contains 67 mg. of Vitamin C, 51 calories, Vitamin A and plenty of potassium which is a best fruits for all with no age boundaries. So, always count this fruit among the top Vitamin C sources list.
25. Tomatoes
Rich source of Vitamin C as always. Tomatoes have got healthy dose of lycopene which is a phytonutrient which fights diseases and strengthens immunity. One cup of tomato juice 100 mg of Vitamin C and 34 calories.
