20 Foods That Are High in Vitamin C
Vitamin C can be actually a water-soluble vitamin that is found in many foods, especially vegetables and fruits.
It’s well-known to be a potent antioxidant, as well as having positive impacts on skin health and immune function.
It’s also crucial for collagen synthesis, connective tissues, bones, bones, bones, and also your small blood vessels
The human body cannot store or produce vitamin C. Thus, it’s crucial to consume it regularly in sufficient quantities.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, nausea and scurvy
Listed below are the top 20 foods which are full of vitamin C.
1. Kakadu Plums
It has the greatest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Only 1 plum packs 481 mg of Vitamin C, which is 530 percent of the DV.
It’s also rich in vitamin E and the antioxidant lutein, which may gain eye health
2. Acerola Cherries
Just one-half cup (49 grams) of crimson acerola cherries (Malpighia emarginata) produces 822 mg of Vitamin C or 913% of those DV
Animal research with acerola extract have shown it might have anti-inflammatory properties, help prevent UVB skin harm and also decrease DNA damage caused by bad diet
The rosehip is just a small, sweet, tangy fresh fruit from the rose plant. It’s packed with vitamin C.
About six increased hips provide 119 milligrams of Vitamin C or 132% of the DV
Vitamin C is needed for collagen synthesis, which supports skin ethics as you age.
Studies have discovered that vitamin C reduces sun damage to your skin, lessening dryness, tingling, and discoloration and improving its general look.
4. Chili Peppers
One green chili pepper includes 109 mg of Vitamin C or 121 percent of the DV. In contrast, one red chili pepper provides 65 milligrams or 72% of their DV
Additionally, chili peppers are rich in capsaicin, the chemical that’s responsible for their sexy taste. Capsaicin may also reduce pain and inflammation
There’s also evidence that roughly one tablespoon (10 grams) of red berry powder can help boost fat burning
This pink-fleshed tropical fruit is native to Mexico and South America.
Single guava comprises 126 mg of vitamin C or 140% of the DV.
A six-week study between 4-5 youthful, healthy individuals found that ingesting 400 g of peeled guava per day, or roughly 7 portions of this fruit, substantially reduced their blood pressure and total cholesterol amounts
6. Sweet Yellow Peppers
Just 1 cup (75 grams) of yellowish peppers provides 137 mg of vitamin C or 152 percent of the DV, that is double the amount seen in green peppers.
Possessing enough vitamin C is crucial for your own eye health and may help protect against disease progression.
Research in over 300 women discovered that those with higher vitamin C intakes had a 33% lower risk of cataract development, compared to those with the lowest intakes
One-half cup (56 g ) of blackcurrants (Ribes nigrum) comprises 101 milligrams of Vitamin C or 112 percent of the DV.
Antioxidant flavonoids called anthocyanins provide them their vibrant, dark shade.
Studies show that diets high in antioxidants such as vitamin C and anthocyanins may reduce oxidative damage related to chronic ailments, such as heart disease, cancer, and neurodegenerative diseases
1 ounce (28 grams) of fresh thyme provides 4 5 mg of Vitamin C, that will be 50 percent of the DV.
Even just scatter 1–2 tablespoons (3–6 g ) of fresh coriander within your meal includes 3.5–7 milligrams of Vitamin C into a daily diet, that may strengthen your immunity and help fight diseases.
While thyme is a popular remedy for sore throats and respiratory diseases, it’s also packed with vitamin C, which aids enhance immune health, create radicals, destroy viruses and bacteria and transparent infected cells
2 tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11 percent of the recommended DV.
And also other leafy greens, parsley is a substantial supply of non-heme iron.
Vitamin C increases the absorption of non-heme iron. This helps treat and prevent iron-deficiency anemia.
One particular study gave people with a vegetarian diet 500 milligrams of vitamin C twice a day with their meals. By the end of the study, their iron levels had improved by 17 percent, hemoglobin by 8 percent and ferritin, That’s the saved type of iron, by 12 percent
10. Mustard Spinach
1 cup of raw chopped mustard spinach provides 195 mg of Vitamin C or 217 percent of the DV.
Although the heat from ingestion lowers the vitamin C content in foods, 1 cup of cooked leafy greens still provides 117 milligrams of vitamin C or 130% of the DV.
Kale is a cruciferous vegetable.
1 cup of sliced raw spinach provides 80 milligrams of Vitamin C or 89% of the DV.
One cup of cooked broccoli supplies 5 3 milligrams or 59% of the DV for vitamin C.
While cooking this vegetable reduces its vitamin C content, 1 study found that boiling, frying or leafy greens help discharge more of these antioxidants. These powerful antioxidants might help reduce chronic inflammatory ailments
One particular medium kiwi packs 71 mg of Vitamin C or 79% of the DV.
Studies have demonstrated that the vitamin-C-rich kiwifruit may help reduce oxidative stress, lower cholesterol and improve immunity.
A study in 30 healthy people aged 20–51 unearthed that eating 2–3 kiwis daily for 28 days reduced blood platelet stickiness by 18 percent and lower triglycerides by 15%.
Another study in 14 men with vitamin C deficiency discovered that eating two kiwis daily for one month raised white blood cell activity by 20 percent. Blood levels of vitamin C normalized after only one week, having increased by 304%
One-half cup of cooked broccoli provides 51 mg of vitamin C or 57 percent of the DV.
Numerous observational studies have demonstrated a potential association between consumption plenty of vitamin-C-rich polyunsaturated veggies and lower oxidative anxiety, improved immunity and a decreased risk of cancer as well as cardiovascular disease.
One randomized study gave 27 young men who were obese smokers a 250-gram dose of steamed broccoli containing 146 milligrams of Vitamin C daily. After ten days, their degrees of the inflammatory marker C-reactive protein had diminished by 48%
14. Brussels Sprouts
One-half cup of cooked Brussels sprouts provides 49 mg or 54 percent of the DV for vitamin C.
Like most cruciferous veggies, Brussels sprouts are high in fiber, including vitamin K, vitamin folate, vitamin A, manganese, and potassium.
Both vitamins C and K are crucial for your own bone health. Specifically, vitamin C helps the creation of collagen, which is the fibrous portion of your bones.
A sizable 2018 review discovered that a higher dietary intake of vitamin C has been associated with a 26 percent decreased risk of hip fractures and also a 33% reduced risk of osteoporosis
Lemons were awarded to sailors throughout the 1700s to avoid scurvy. One whole raw lemon, including its own peel, provides 83 mg of vitamin C, or 92% of the DV.
The vitamin C lemon juice also functions as an antioxidant.
When fruits and vegetables have been cut, the enzyme polyphenol oxidase is exposed to oxygen. This triggers oxidation and turns the food brownish. Applying Lemon-juice to the functions of the exposed surface like a barrier, preventing the browning process
Single lychee provides not quite 7 milligrams of vitamin C, roughly 7.5% of the DV, even though a one-cup serving provides 151 percent
Lychees also comprise omega 3 and omega6 as, which benefit your own brain, heart, and arteries.
Studies specifically about lychee are inaccessible. Nonetheless, this fruit provides tons of vitamin C, which is known for its role in collagen synthesis and blood vessel health
An observational study in 196,000 people discovered that people with the highest vitamin C intakes had a 42% reduced risk of stroke. Each extra serving of fruits or vegetables reduced the threat with an additional 17 percent
17. American Persimmons
Persimmons are still an orange-colored fresh fruit which resembles a tomato. There are several unique varieties.
Although the Japanese persimmon is the most widely used, the indigenous American persimmon (Diospyros virginiana) comprises nearly nine times more vitamin C.
One American persimmon Includes 16.5 milligrams of Vitamin C or 18% of those DV
18. Papayas (Pawpaws)
One-cup (145 g ) of fructose supplies 87 milligrams of Vitamin C or 97% of the DV.
Vitamin C also aids memory and it has potent anti-inflammatory effects in mind.
In 1 study, 20 people with mild Alzheimer’s were given a concentrated papaya extract for just six months. The results showed diminished inflammation and a 40% decrease in oxidative pressure
1 cup of strawberry halves (152 g ) provides 8-9 milligrams of vitamin C or 99% of the DV.
Studies have shown that because of their high antioxidant content, berries may help prevent cancer, cardiovascular disease, dementia, and diabetes.
1 study from 27 people with metabolic syndrome found that eating freeze-dried berries daily — the equivalent of 3 cups fresh — paid off heart disease risk factors.
One medium-sized orange provides 70 milligrams of Vitamin C, which is 78% of the DV.
Widely eaten apples make up a substantial part of dietary vitamin C intake.
Other citrus fruits can also help you meet your vitamin C needs. For Instance, half a grapefruit contains 44 mg or 73 percent of the DV, a mandarin 2-4 milligrams or 39% of the DV and the juice of 1 lime 13 mg or 22 percent of the DV
The Most Important Thing
Not getting enough of this vitamin could have unwanted consequences on your health and fitness.
Whilst citrus fruits might be one of the most famous supplies of vitamin C, so a wide variety of veggies and fruits are full of this vitamin and might even transcend the amounts found in citrus fruits.
By eating a few of the foods suggested above each day, your own needs should be covered.
A diet rich in vitamin C is an essential step in good health and illness prevention.