Vitamin C is a water-soluble vitamin found in a wide variety of foods, particularly fruits and vegetables.
It is well known for being a powerful antioxidant with beneficial effects on skin health, immune function and immune system. Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role.
It known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary vitamin c supplements.
This vitamin cannot be produced or stored by the human body. As a result, it is critical to consume it on a regular basis and in sufficient quantities as a kind of nutrition
Vitamin C’s current daily value (DV) is 90 mg.
Symptoms of a deficiency include bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy.
Today, vitamin C deficiency and scurvy are rare in developed countries. Overt deficiency symptoms occur only if vitamin C intake falls below approximately 10 mg/day for many weeks. Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety
Here are the list of 10 high vitamin C foods. Below is the recommended foods rich in vitamin C for your easy choice to eat. Foods high in vitamin are sources from fruits and vetgetables
Kakadu Plums top 1 of high vitamin C foods
The Kakadu plum (Terminalia ferdinandiana) is a native Australian superfood with 100 times the vitamin C content of oranges.
It contains up to 5,300 mg of vitamin C per 100 grams, which is the highest known concentration. One plum contains 481 mg of vitamin C, which is 530 percent of the daily value
It’s also high in potassium, vitamin E, and the antioxidant lutein, all of which may be beneficial to eye health.
One-half cup (49 grams) of red acerola cherries (Malpighia emarginata) contains 822 mg of vitamin C, or 913 percent of the daily value.
Animal studies using acerola extract have revealed that it may have cancer-fighting properties, can help prevent UVB skin damage, and can even reduce DNA damage caused by poor diet.
Despite these promising findings, there are no human-based studies on the effects of acerola cherry consumption.
The rose hip is a small, sweet and tangy fruit that grows on the rose plant. It’s high in vitamin C.
Six rose hips provide 119 mg of vitamin C, or 132 percent of the daily value (10).
Vitamin C is required for collagen synthesis, which helps to maintain skin integrity as we age.
Vitamin C has been shown in studies to reduce sun damage to the skin, reducing wrinkling, dryness, and discoloration while also improving its overall appearance. Vitamin C also aids in wound healing and the treatment of inflammatory skin conditions such as dermatitis.
One green chili pepper has 109 mg of vitamin C, which is 121 percent of the daily value. In comparison, one red chili pepper contains 65 mg, or 72% of the DV
Furthermore, chili peppers are high in capsaicin, the compound responsible for their hot flavor. Capsaicin may also help to alleviate pain and inflammation
There is also evidence that one tablespoon (10 grams) of red chili powder may aid in fat burning.
This tropical fruit with pink flesh is native to Mexico and South America.
A single guava contains 126 mg of vitamin C, which is 140 percent of the daily value. It is especially high in the antioxidant lycopene
A six-week study of 45 young, healthy people discovered that eating 400 grams of peeled guava per day, or roughly 7 pieces of this fruit, significantly reduced their blood pressure and total cholesterol levels.
Sweet Yellow Peppers
Sweet or bell peppers contain more vitamin C as they mature.
One-half cup (75 grams) of yellow peppers contains 137 mg of vitamin C, or 152% of the daily value, which is double the amount found in green peppers
Consuming enough vitamin C is beneficial to your eye health and may help prevent the progression of cataracts.
A study of over 300 women found that those who consumed more vitamin C had a 33% lower risk of cataract progression than those who consumed the least.
One-half cup (56 g) blackcurrants (Ribes nigrum) contains 101 mg of vitamin C, or 112 percent of the daily value
Anthocyanins, which are antioxidant flavonoids, give them their rich, dark color.
Antioxidant-rich diets, such as those high in vitamin C and anthocyanins, have been shown in studies to reduce oxidative damage associated with chronic diseases such as heart disease, cancer, and neurodegenerative diseases.
Fresh thyme has three times the vitamin C content of oranges per gram and one of the highest vitamin C concentrations of any culinary herb.
One ounce (28 grams) of fresh thyme contains 45 mg of vitamin C, which is 50% of the daily value
Even sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal provides 3.5–7 mg of vitamin C, which can help strengthen your immunity and fight infections.
While thyme is commonly used to treat sore throats and respiratory conditions, it is also high in vitamin C, which aids in immune health, the production of antibodies, the destruction of viruses and bacteria, and the removal of infected cells.
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, which accounts for 11% of the daily value
Parsley, like other leafy greens, is a good source of plant-based, non-heme iron.
Non-heme iron absorption is enhanced by vitamin C. This aids in the prevention and treatment of iron deficiency anemia
In one two-month study, vegetarians were given 500 mg of vitamin C twice a day with their meals. At the end of the study, their iron levels had increased by 17%, hemoglobin by 8%, and ferritin, the stored form of iron, by 12%.
One cup of raw chopped mustard spinach contains 195 mg of vitamin C, which is 217 percent of the daily value.
Despite the fact that cooking reduces the vitamin C content of foods, one cup of cooked mustard greens contains 117 mg of vitamin C, or 130 percent of the DV.
Mustard spinach, like many dark, leafy greens, is high in vitamin A, potassium, calcium, manganese, fiber, and folate.
Vitamin C is one of the most important vitamins that we have to provide for our health every day. In this article, I hope you can find some of your favorite fruits and vegetables that are also high in vitamin C. Get many and various kinds of vitamins to your body, as they are essential for us.
Additionally, there are some other food sources of vitamin c rich in broccoli, citrus fruits, brussels sprouts. Vitamins and minerals are the main nutrition for those who eat diet or get common cold.
This fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.