Fruits With High Vitamin C Content is an essential component of the body, and it can only be obtained through food. That’s why we’ve got a list of fruits with high vitamin c content. I’m sure that you’ll be interested in knowing how much vitamin C exactly there is in this fruit of your choice. Check this list of fruits with highest vitamin c content and make sure you are getting your daily amount.
10 Foods With More Vitamin C Than an Orange to Maximize Your Benefits
Now include these vitamin C-rich foods on your shopping list.
Oranges come to mind automatically when you think of vitamin C. But what if we told you that compared to several other produce choices, this fruit falls flat in the C category? Every single one of these hydrating fruits and vegetables provides more vitamin C per serving than oranges, which have a very respectable 70 milligrams of vitamin C per medium fruit. This is wonderful news for both your taste buds and your body.
According to Jessica Levinson, M.S., R.D.N, C.D.N, a culinary nutrition specialist in Westchester, combining meals that are high in vitamin C with foods that include non-heme iron (the iron present in plant-based foods) aids in iron absorption. For instance, adding lemon juice to a bean salad or boiling spinach in tomato sauce.
It’s crucial to acquire enough vitamin C in your diet because it has so many advantages. According to the National Institutes of Health, the vitamin helps shield cells from harm brought on by things like cigarette smoke, pollution, and UV rays from the sun. Additionally, it promotes the healing of wounds and helps plant-based meals absorb iron. Additionally, vitamin C face serums are believed to lighten skin and fade dark spots.
1
Strawberries
These deep-red berries include a substantial amount of manganese, which can help regulate blood sugar, and 85 milligrams of vitamin C per cup. Just make sure to get an organic kind, as conventional strawberries have consistently been identified by the Environmental Working Group as one of the produce products with the highest pesticide content.
2
Pineapple
Fresh, tropical, juicy pineapple contains 79 milligrams of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion. Bring on the piña coladas—or blend up a delish pineapple-basil smoothie.
3
Kohlrabi
Kohlrabi isn’t particularly attractive in terms of appearance. However, what really matters is what’s within, right? This Brassica plant that resembles an extraterrestrial has 84 mg of vitamin C per cup. Additionally, it has cancer-preventive qualities like its Brassica relatives. Try using it in place of cabbage in slaws, spiralize it into veggie noodles, or simply cut it into chunks and sauté in olive oil.
4
Mango
Mangoes are sweet and delicious, and each one has 122 milligrams of vitamin C. Additionally, they are a rich source of zeaxanthan, an antioxidant that protects your eyes from damaging blue light rays that cause macular degeneration. Not certain if peeling is worthwhile? Don’t worry; the frozen variety is just as healthful and tastes great in smoothies for morning.
5
Brussels sprouts
Brussel sprouts are delicious, as if you needed another justification. Similar to kohlrabi, a cup of these bad boys has 75 milligrams of vitamin C and other cancer-preventing elements. Try this delectable no-cook Brussels Sprout and Prosciutto Slaw with Hazelnut Dressing instead of your usual roasted sprouts with bacon if the weather is too hot to cook.
6
Kiwifruit
These tiny superfruits contain 128 milligrams of vitamin C in just two of them. The high levels of serotonin found in kiwis, a hormone that aids in the onset of sleep, are also shown to speed up sleep onset and increase sleep quality, according to research. Try making kiwi granita with this recipe for a light and incredibly healthy dessert.
7
Guava
This delicious tropical treat is a vitamin C powerhouse, providing 125.6 milligrams of vitamin C per fruit, or more than 200 percent of the daily recommended amount!
You’ve never bought guava before? A ripe apple has a floral scent and yields slightly to the touch. Its rind should be between light green and yellow in color.
8
Bell peppers
All bell peppers—green, yellow, red, and orange—contain more vitamin C than an orange, ranging from 95 milligrams in a green to a whopping 341 milligrams in a yellow. They’re also super low-cal, containing just 45 calories per cup, making them the perfect snack to quell a case of the munchies. Alternatively, eat your vitamin C on a chip with this roasted red pepper dip!
9
Peaches
One medium peach packs an impressive 138 milligrams of vitamin C. Add the sweet summer fruit to your oatmeal or pancakes, use it to make a salsa for grilled chicken or fish, or bite right into one as a snack on-the-go.
10
Papaya
With 95 milligrams of vitamin C per little fruit, papaya packs a powerful punch in the vitamin C area like its fruity siblings mango and pineapple. Additionally, it contains the anti-inflammatory enzymes papain and chymopapain. Try it in this smoothie, Papaya Pleasure, which is packed with ingredients that promote healthy skin.
Best Source Of Vitamin C In Foods And Drinks
From a little cold to the lethal COVID-19 infection, vitamin C supports the immune system in a straightforward yet powerful way. It is also a vital nutrient needed for wound healing, strong bones and cartilages, and healthy skin and hair.
What Does Vitamin C Do?
Ascorbic acid, another name for vitamin C, is a crucial micronutrient. Your body needs it to carry out a number of metabolic functions. Your immune system is supported by vitamin C, which also promotes the production of collagen to speed up the healing of wounds.
Scurvy, which is characterized by swollen and bleeding gums, inadequate wound healing, and thickening of the skin, can result from a severe vitamin C deficit.
Fatigue, anemia, joint problems, depression, etc. are further symptoms of vitamin C deficiency.
Food Sources of Vitamin C
Since vitamin C is water-soluble, the body stores very little of it. As a result, you must include a variety of fruits and vegetables rich in vitamin C in your diet to keep your levels of the vitamin at normal levels. Vitamin C supplements may be thought about when the diet’s dietary supplements are insufficient.
Fruits & juices rich in Vitamin C
1: Lemon
- It is a powerhouse of Vitamin C, fibers, and antioxidants. Lemon may aid anemia, risk of heart disease, and cancer.
2: Guavas
- This pink-fleshed fruit contains 126mg of Vitamin C, which helps to lower blood pressure and cholesterol levels.
3: Kiwifruit
- Vitamin C loaded Kiwi may help to reduce stress and improve immunity. It provides 137 gm of Vitamin C with almost double the amount than orange.
4: Orange
- Orange makes a significant portion of dietary Vitamin C. It has anti-inflammatory and anti-cancer properties specifically against skin cancer.
5: Papaya
- Papaya is good for your heart and might even help protect against colon cancer. It also improves memory and has potent anti-inflammatory effects in your brain.
6: Tomato juice
- It helps to improve heart health, skin health, and prevent cancer.
7: Grapes and Grape juice
- It is an essential nutrient and powerful antioxidant necessary for connective tissue health.
8: Strawberry and strawberry juice
- It contains a potent mix of Vitamin C, manganese, folate, and other antioxidants. Strawberries may help to prevent diabetes, cancer, heart disease, etc.
Vegetables rich in Vitamin C
9: Bell peppers
- They have a huge amount of Vitamin C, especially in red bell peppers. Recommended to eat them raw or roasted.
10: Broccoli
- It can lower your stress, increased immunity, and lower the risk of cancer, and heart disease.
Vitamin C supplements
Scientific evidence suggested that when your body doesn’t get a typical level of vitamin C, vitamin C may be needed. When greater dosages are needed, for as in cases of scurvy, it can be given orally or intravenously (IV) (Vitamin C deficiency syndrome).
Along with hydrochloroquine and favipiravir, experts recommend intravenous vitamin C infusions for the treatment of COVID-19 infection. Despite the fact that there is no evidence to support it, vitamin C can boost your immune system and work as an antioxidant. Additionally, researchers recommend using intravenous injections of vitamin C rather than over-the-counter tablets. Despite numerous trials, there is still no conclusive proof that vitamin C can help prevent COVID-19.
Health Benefits of Vitamin C
Vitamin C has shown its effectiveness in various health conditions. Some of the benefits are as follows:
- Increase immunity
- Improve heart function
- Prevent and treat eye disorders
- Protection against cancer
- Clear and healthy skin
- Prevent hair fall
- Improves blood sugar levels
Age, gender, health state, and environmental changes are only a few of the variables that affect an individual’s need for vitamin C levels. Male adults need 90 mg of vitamin C per day, female adults need 75 mg, and pregnant women need 120 mg.
Toxicity of Vitamin C
Vitamin C is easily eliminated by urination because it is a water-soluble vitamin. Therefore, the likelihood of any negative effects is lower. Higher vitamin C dosages may result in headaches, nausea, vomiting, diarrhea, and stomach pain.
Vitamin C is a crucial nutrient to maintain your body healthy, so it must be included in your diet. Vitamin C has several advantages, from preventing minor colds to deadly cancer. So, taking Vitamin C into consideration might be a terrific investment in your health. Also, before starting a diet or using other supplements, be sure to speak with your doctor.
12 Foods With More Vitamin C Than Oranges
The majority of us automatically think of an orange when we think about vitamin C. That is how similar the two concepts are. Yes, oranges are full of vitamin C, a necessary nutrient for maintaining general health.
Our teeth, skin, bones, and tissues—basically the entirety of our body—need vitamin C to stay healthy. When we become wounded or bruised, vitamin C aids in the healing process. Additionally, it helps our bodies develop their inherent immunity.
But the fact is that a medium-sized orange has about 69.7 mg of vitamin C, which is less than the 90 mg per day that doctors advise. What foods can give us a higher vitamin C content than an orange, then?
We mention 12 fruits and vegetables that outperform oranges in terms of vitamin C concentration in this post. Continue reading to learn more.
1.Mango
Mango is often hailed as the king of fruits and eagerly awaited as the summers begin. Turns out that mango also ranks quite high on the charts when it comes to vitamin C – with a whopping 122 mg per fruit. In fact, raw or green mango is richer in vitamin C than the ripe yellow and red mango.
2.Guava
The humble guava is also high on the list of foods that are rich in vitamin C content. There is as much as 126 mg of vitamin C in just one guava and more than 200 mg per 100 gms. It is one of the most common and inexpensive fruits that you often find being sold in baskets by the roadside in the summer months. Look for the ones that are pink on the inside if you can.
3.Papaya
Papaya is a fruit that usually finds a place on the breakfast table due to its roughage or fibre content thereby aiding in digestive health. But it is also surprisingly high in vitamin C. Even a small size ripe papaya has as much as 95 mg of vitamin C.
4.Strawberries
Who does not wait for juicy red strawberries to hit the market each year? These pretty-looking fruits are not great to eat they also are high in vitamin C content, with about a cup of strawberries giving you 85 mg of vitamin C.
5.Pineapple
Another fruit that packs in more vitamin C than an orange is pineapple. Having pineapple in any form can help boost your daily required amount of vitamin C. One cup of chopped pineapple pieces contains about 79 mg of vitamin C.
6.Kiwifruit
Kiwifruit can also be an option or an addition to oranges if you are looking for vitamin C-rich foods. A single kiwifruit is said to contain as much as 84 mg of vitamin C.
7.Bell Peppers
Green, red and yellow bell peppers, also known as capsicum, are loaded with health benefits and are richer in vitamin C as compared to oranges. The yellow and red ones have more vitamin C than the green bell peppers.
8.Peach
A delicious summer fruit, peach is yet another vitamin C-rich food. The dark green crinkly-looking kale leaves are also a rich source of vitamin C along with other vitamins such as vitamin A and vitamin K.
9.Cauliflower
Among the vegetables, you may be surprised to learn that the common cauliflower is more loaded with vitamin C than an orange. Along with fibre and protein, one small to medium cauliflower will give you as much as 127 mg of vitamin C. That is way more than an orange.
10.Brussel Sprouts
Resembling mini cabbages, brussel sprouts should also be counted among the foods that have more vitamin C than oranges. Brussel sprouts contain almost 75 mg of vitamin C.
11.Kale leaves
You may have had kale juice or eaten fresh green kale leaves in a healthy salad. The dark green crinkly looking kale leaves are also a rich source of vitamin C along with other vitamins such as vitamin A and vitamin K.
12.Broccoli
Commonly used in pasta and salads, broccoli also packs quite a punch as a food source rich in vitamins and vitamin C in particular. One cup full of broccoli florets has around 81 mg of vitamin C.
Including these vitamin C-rich foods in your diet is important to stay in good health by getting the right nutrition. Along with investing in healthy eating, make sure you also invest in a suitable health insurance plan.
Health insurance is a vital tool to protect your finances in the event of a medical emergency. Check out plans from health insurance providers online and buy a health insurance policy that will give you maximum benefits such as cashless hospitalisation cover at network hospitals, 24×7 customer assistance and lifetime renewal. Buying health insurance is as important and crucial as taking care of your diet and health.
10 Foods High in Vitamin C
An essential, naturally occurring nutrient is vitamin C. We all need vitamin C on a daily basis for a variety of reasons, including preventing colds and flu, repairing tissue, bones, and blood vessels, and enhancing the body’s capacity to produce calcium.
Studies have shown that vitamin C not only improves brain function but also aids in wound healing and sickness recovery. A diet deficient in vitamin C may eventually result in health problems because it is a powerful antioxidant that may neutralize free radicals. The Food and Nutrition Board at the Institute of Medicine recommends that we consume foods high in vitamin C on a daily basis; men need roughly 90 mg, while women need 75 mg.
The foods listed below are rich in vitamin C and will boost your diet with a significant portion of this crucial nutrient.
10 Foods High in Vitamin C
1. Strawberries
Strawberries are one of the world’s healthiest and tastiest berries, and they are also quite high in vitamin C. Additionally, they are rich in fiber and antioxidants, which lessen oxidative stress and shield the heart from harmful cholesterol. About half of your daily vitamin C needs are met by only one serving.
2. Acerola Cherry
The Barbados cherry, also known as the acerola cherry (Malpighia punicifolia), is a tiny, red fruit that is high in vitamin C. Compared to an orange, it has around 65 times more vitamin C. Acerola cherries can be purchased in supplement form if they are not in season or in fresh, raw form.
3. Citrus Fruits
Lemons, limes, grapefruits, and oranges! Vitamin C is abundant in citrus fruits. A medium orange is delicious for a staggering 70 mg. Up to 93 mg of vitamin C can be found in a small glass of orange juice, and up to 70 mg can be found in a small glass of grapefruit juice. Oranges may be the most often consumed vitamin C food, but their content isn’t the highest.
4. Kakadu Plums
Kakadu plums, native to Australia, are an incredible superfood, with some of the highest vitamin C content in any fruit on earth. They also contain the antioxidant ellagic acid, which has excellent health benefits.
5. Black Currant
It is simple to assume that this fruit would be high in vitamin C given its dark purple color. Each serving of black currants contains about 180 mg in addition to significant amounts of potassium, iron, vitamin B5, and polyphenols.
6. Kiwi
You might be surprised to find that this little green fruit from New Zealand contains more vitamin C than an orange. They contain as much potassium as a banana and are also rich in flavonoids. According to studies, kids who consume these fruits high in vitamin C have better respiratory tract health than kids who don’t.
7. Bell Peppers
Bell peppers are another food high in vitamin C, as well as beta-carotene. These colorful veggies have been studied for cardioprotective benefits, and have also been shown to prevent cataracts, blood clots, and may even reduce the risk of heart attack or stroke. One-half cup of raw red pepper holds over 140 mg of vitamin C. All bell peppers are high in vitamin C, but yellow has the most and red peppers come in second.
8. Guava
This exotic fruit is another great vitamin C food, with one guava containing over 250 mg. That’s over twice your daily requirement! They are also rich in dietary fiber, folic acid, potassium, and manganese, making guavas one of the best superfoods to add to your diet. Many supermarkets are now importing these fruits from the tropics, so they are easy to find.
9. Brussels Sprouts
Although they are not everyone’s favorite vegetable, Brussels sprouts are a fantastic source of vitamin C. The amount of vitamin C in one serving of cooked Brussels sprouts is almost 50 mg. Additionally, Brussels sprouts are rich in dietary fiber, manganese, potassium, folate, vitamin K, and vitamin A.
10. Melons
Many melons contain vitamin C. Just one cup of cantaloupe will provide you with approximately 67 mg of vitamin C, plus plenty of vitamin A and potassium. Additionally, watermelon is another great source of vitamin C, as one serving will give you 112 percent of your daily requirement.