10 Vitamin C Rich Foods Necessary For Everyone

Vitamin C for Confidence

Sanjeyan N

8 months ago|6 min read


Vitamin C is found in abundance in fruits and vegetables. People can satisfy their daily requirements by eating a variety of these nutritious meals. Vitamin C, commonly known as ascorbic acid, has numerous functions in the body. It is especially important for the immune system, as it aids in the prevention of infections and the battle against the disease.

Because the human body does not store vitamin C, humans must obtain it from their diet on a daily basis. It dissolves in water, and any leftovers are excreted in the urine.

The foods high in vitamin C and how to include them in your diet are discussed in this article. It also discusses the vitamin's function as well as its health benefits.

The recommended daily allowance of vitamin C for adults, according to the Office of Dietary Supplements (ODS)Trusted Source, is:

  • 90 milligrams (mg) for males
  • 75 milligrams (mg) for females
  • 85 milligrams (mg) when pregnant
  • 120 milligrams (mg) when breastfeeding
  • an additional 35 milligrams (mg) for smokers

Some specialists feel that for excellent health, people should consume far more than the recommended daily intake. According to one scholarly editorial, most adults should take 200 mg each day.

One serving of any of the items below contains more than 20% of the daily vitamin C requirement. According to the Food and Drug Administration, this makes these foods "excellent" providers of the vitamin (FDA).

1. Guavas

Guavas | Vitamin C Rich Food

This tropical fruit with pink flesh is native to Mexico and South America. Single guava provides 126 milligrams of vitamin C, which is equivalent to 140 percent of the daily value. 

It's particularly high in lycopene, an antioxidant. Six-week research of 45 young, healthy persons discovered that consuming 400 grams of peeled guava per day, or about 7 pieces of this fruit, reduced blood pressure and total cholesterol levels considerably.

2. Kale

Kale | Vitamin C Rich Food

80 mg of vitamin C, or 89 percent of the daily value, is found in one cup of chopped raw kale. It also contains a lot of vitamin K as well as the carotenoids lutein and zeaxanthin. One cup of cooked kale contains 53 milligrams of vitamin C or 59 percent of the daily value. 

While cooking diminishes the vitamin C content of this food, one study discovered that boiling, frying, or steaming leafy greens helps release more antioxidants. These powerful antioxidants could aid in the reduction of chronic inflammatory disorders.

3. Kiwis

Kiwis | Vitamin C Rich Food

One medium kiwi has 71 mg of vitamin C or 79% of the daily value. Kiwifruit, which is high in vitamin C, has been found in studies to help reduce oxidative stress, lower cholesterol, and boost immunity. 

Eating 2–3 kiwis daily for 28 days reduced blood platelet stickiness by 18% and lowered triglycerides by 15% in a study of 30 healthy adults aged 20 to 51. As a result, blood clots and strokes may be minimized.

4. Broccoli

Broccoli | Iron-Rich Foods

Broccoli is a member of the cruciferous family of vegetables. A half-cup of cooked broccoli has 51 milligrams of vitamin C or 57% of the daily value. 

Several observational studies have found a link between consuming a lot of vitamin-C-rich cruciferous vegetables and lower oxidative stress, better immunity, and a lower risk of cancer and heart disease.

5. Lemons

Lemons | Vitamin C Rich Food

During the 1700s, sailors were fed lemons to prevent scurvy. One fresh lemon has 83 milligrams of vitamin C or 92 percent of the daily intake. The enzyme polyphenol oxidase is exposed to oxygen when fruits and vegetables are sliced. 

This causes oxidation, which causes the food to turn brown. Lemon juice functions as a barrier, preventing the browning process on exposed surfaces.

6. Papayas

Papayas | Vitamin C Rich Food

One cup of papaya (145 grams) contains 87 milligrams of vitamin C or 97 percent of the daily value. Vitamin C also helps with memory and has anti-inflammatory properties in the brain. 

A concentrated papaya extract was administered to 20 persons with moderate Alzheimer's disease for six months in one research. The results demonstrated a 40% reduction in oxidative stress and a decrease in inflammation.

7. Strawberries

Strawberries | Vitamin C Rich Food

One cup (152 grams) of strawberry halves has 89 milligrams of vitamin C or 100% of the daily value. Antioxidants found in strawberries include vitamin C, manganese, flavonoids, folate, and other phytonutrients. 

Strawberries have been demonstrated in studies to help prevent cancer, vascular disease, dementia, and diabetes due to their high antioxidant content. In one trial, consuming freeze-dried strawberries daily — the equivalent of 3 cups fresh — decreased heart disease risk factors in 27 persons with metabolic syndrome.

8. Oranges

Oranges | Vitamin C Rich Food

One medium orange has 70 milligrams of vitamin C or 78 percent of the daily value. Oranges are widely consumed and contribute a substantial amount of vitamin C to the diet. Citrus fruits in general may assist you in meeting your vitamin C needs. 

Half a grapefruit, for example, has 44 mg of vitamin C (73 percent of the daily value), a mandarin has 24 mg of vitamin C (39 percent of the daily value), and lime juice has 13 mg of vitamin C (22 percent of the daily value).

9. Brussels Sprouts

Brussels Sprouts | Top High-Fiber Foods

A half-cup of cooked Brussels sprouts contains 49 milligrams of vitamin C or 54 percent of the daily value. Brussels sprouts, like most cruciferous vegetables, are abundant in fiber, vitamin K, folate, vitamin A, manganese, and potassium. 

Vitamins C and K are both essential for bone health. Vitamin C, in particular, aids in the development of collagen, the fibrous portion of your bones.

10. Mustard Spinach

Mustard Spinach | Vitamin C Rich Food

One cup of raw chopped mustard spinach has 195 milligrams of vitamin C, which is equivalent to 217 percent of the daily value.

Despite the fact that cooking diminishes vitamin C concentration, one cup of cooked mustard greens has 117 milligrams or 130 percent of the recommended intake. Mustard spinach, like many dark, leafy greens, is high in vitamin A, potassium, calcium, manganese, fiber, and folate.

Do have all these Vitamin C rich foods regularly to stay fit, healthy, and active. Comment down your favorite Vitamin C rich food from the list.

Also, like and share these with your dear ones.

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Sanjeyan N




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