Foods with a high vitamin C content are generally considered to be good for your health. However, a fruit may not be as low in this vitamin as you think. Vitamin C is an essential vitamin that helps the body develop and maintain its structures. Vitamin C is also important for immunity, a healthy heart and skin, and the prevention of certain disease. Our bodies do not naturally produce this vitamin so we must consume foods rich in vitamin C to reach our daily requirement.
Fruits and Vegetables Rich in Vitamin C List and Health Benefits
Do you include enough vitamin C-rich items in your diet each day? If not, then you have come to the proper location thanks to fate. Because we have a list of several foods that are rich in vitamin C for you. in order to keep your skin and immune system secure and healthy amid this pandemic.
Ascorbic acid, also known as vitamin C, is a powerful immune system booster. Additionally, it is quite helpful in preventing cancer, infections, and other disorders. Its anti-aging qualities make it the secret mantra to your radiant skin as well.
Vitamin C is essential for the health of our teeth, bones, immune system, heart, and tiny blood vessels because of its antioxidant properties.
But vitamin C cannot be produced or stored by our bodies. Therefore, it is essential that people of all ages regularly think about vitamin C sources.
Here is a list of fruits that are high in vitamin C that you may use to garnish your food. Eat foods that are earth-friendly and stay healthy.
List of Vitamin C Fruits
- Orange: It is one of the common citrus fruits rich in Vitamin C available in the market, particularly at the onset of winter months. These highly nutritious tangy flavored fruits filled with nutrients are highly beneficial for our health. 100g of orange contains 53 mg of Vitamin C.
You can enjoy these vibrant colored fruits just the way you prefer. Peel it and have it whole, or squeeze it and enjoy it as a drink. - Kiwi- Available more than 240 days a year, kiwis are perfect fruits full of vitamin C. they are grown in different parts of the world in different months. It is available in Arunachal Pradesh in India. Kiwis give off fiber as well as vitamin C and help keep the heart healthy.
- Guava- These highly nutrient summer delight tops among the fruits that contain Vitamin C. As a matter of fact, one guava contains enough amount of ascorbic acid equivalent to two oranges.
Enriched with a sufficient amount of nutrients, these oval-shaped fruits help to give a perfect glow to your skin because of their higher antioxidant properties. - Strawberry- Your daily cereal topping has the power to keep your immunity intact. Every day, a few pieces of this miraculous fruit can actually work like a dream. This irresistible juicy red fruit forms an excellent source of Vitamin C.
- Papaya- One cup of papaya contains 87 mg of Vitamin C. This sweet and delicious fruit native to Mexico & Central America is ladened with an exceptional amount of ascorbic acid.
- Banana- This easily accessible fruit has a respectable quantity of Vitamin C. Surprisingly, to your expectation, a normal size banana supplies you 10% of ascorbic acid.
- Mango- The most popular fruit of summer can be a great source of Vitamin C. It contains more than 35 mg of it in 100g.
- Cantaloupe- This variety of melon provides 30 mg of Vitamin C in 100g. This is one of the low-calorie foods rich in Vitamin C.
- Pineapple- This tropical treat is something to think about for Vitamin C supplementation. A piece of pineapple topped with black salt or a glass of fresh pineapple juice are both delicious options. It sounds scrumptious, doesn’t it?
List of vegetables that are rich in Vitamin C:
- Bell Pepper- What? Never thought they were nutritious? These green, yellow, and red vegetables are a delight not only to our eyes but also to our immunity.
It is one of the richest vitamin C vegetables, with 341 mg in each. - Potato- A single potato contains 72 mg vitamin C. Its daily consumption can keep one’s immunity intact.
- Broccoli- With its green and beautiful curls, broccoli comes packed with vitamin C to help boost our immunity. It contains 89 mg of vitamin C per 100g. So a few pieces to go with your salad every day can make you healthy for life.
- Summer Squash- When it comes to enjoying the hot season, mangoes, lemonade, and cool pools aren’t always the thing.
These fruits of the hot season are excellent options to replenish your vitamin C, which is 17 mg per 100 g. - Leafy Greens- Isn’t that a cool name? The leafy greens are the vegetables we love like spinach, cabbage, turnip greens, etc. These are filled with vitamin C, 34% of our daily recommended amount. So, go ahead, get yourself some joyful greens.
- Cauliflower- Fry it, put it in a soup or eat it raw with your salad, this floret will provide 40 mg of Vitamin C along with fiber and vitamin k.
- Kale- Kale is a superb source of Vitamin C that goes with your salad or juice just fine.
Why adding a sufficient amount of foods that contain Vitamin C is vital for your well-being?
Ascorbic acid or Vitamin C forms an essential health supplement. Broadly known for its immunity-boosting properties, it comes with other various beneficial functions for the body.
Five Healthy Foods That Are Rich in Vitamin D
Although C Vitamin is best known for distancing Scurvy away, let me summarize its other health benefits in detail.
- Loaded with antioxidants- The antioxidant properties in Vitamin C are helpful in checking cell damages generated by free radicals. Our body tends to produce free radicals in its response to environmental and other pressures.
These free radicals need to be flushed out from our body; otherwise, it results into stress. Further, it damages cells and body function. To this end, antioxidants come as a savior by neutralizing free radicals in our bodies. - Packed with antimicrobial properties- Widely known for curing infections resulting from bacteria, it inhibits pathogenic bacteria. As a result of its antibacterial properties, Vitamin C is inherently applicable. For instance, in topical antibacterial usages, curing urinary tract infections, etc.
- Aids in collagen formation- Ever wondered why fruits and veggies with Vitamin C look so appetizing? Because they are absolutely perfect for beautiful and glowing skin. That is to say, Vitamin C helps in accumulating collagen protein synthesis that helps repair damaged skin.
- Improves Cardiovascular Health- The appropriate amount of Vitamin C helps narrow the risk of heart disease. By all means, it reduces the risk of heart ailing factors. And that includes High Blood Levels of LDL (bad) cholesterol and triglycerides,
- The perfect medicine for beautiful skin- If you are browsing for the recipe for flawless skin, consider Vitamin C in your diet regimen. First, it helps to fight skin damages caused by UV rays exposure.
These fruits have more Vitamin C than oranges
01/8 Fruits that are a good source of vitamin C
Vitamin C is one of the vital vitamins that our body needs on a daily basis in order to function effectively. This vitamin’s deficiency can cause major health problems like dry, damaged skin, easy bruising, slow wound healing, etc. This vitamin has numerous health advantages in addition to preserving the body’s optimal functioning. Let’s examine the advantages of this crucial vitamin in more detail.
02/8 Benefits of vitamin C
Ascorbic acid, generally referred to as vitamin C, is one of the most powerful nutrients. Although it won’t treat a normal cold, it can keep your body from developing immune system issues, cardiovascular disease, pregnancy health issues, and even skin aging. It is well considered to be the best nutritional indicator for general health. It supports a variety of biological processes, including wound healing and cartilage, bone, and tooth repair. Try these fruits that contain vitamin C if you want to increase the amount of vitamin C in your diet without consuming citrus fruits.
03/8 Strawberries
Strawberries are known for their aroma, bright colour and sweet taste. Every 100g of strawberries contain 59mg of vitamin C, which is more than what 100g of oranges contain. Strawberries are tasty and can be eaten raw or consumed as a delectable strawberry milkshake.
04/8 Guava
It is a tropical fruit with numerous types, including red apple, strawberry, and cherry guavas with yellow fruits. Vitamin C levels in guava are high. A 100g guava has 228mg of vitamin C, which is much more than any other fruit. Enjoy delicious guava recipes and include this healthy fruit in your diet.
05/8 Pineapple
Pineapple is not only delicious, but at the same time it is a good source of important vitamins and minerals. It is one of the richest sources of vitamin C with 48mg, and also contains disease-fighting antioxidants.
06/8 Mango
Mango is a widely loved fruit,which is one of the good sources of vitamin C. It has 36mg of the vitamin content per 100 grams. Mango can be eaten raw or can be relsihed in the form of mango shake or as a fruit salad. There are many delicious varieties of mango that you can try this summer season.
07/8 Kiwi
Kiwi, sometimes referred to as Chinese gooseberry, is a delectable fruit with sour and sweet flavors. It contains 93 mg of vitamin C. It is among the richest sources of this vitamin, which lowers cholesterol and strengthens the immune system.
08/8 Papaya
Angel fruit is another name for it. A tropical fruit with musky undertones, papaya is delicious. This fruit not only has a lot of vitamin C but also promotes blood circulation and guards against intestinal cancer.
Vitamin C: Definition, benefits and foods to eat
C vitamin
Ascorbic acid, or vitamin C, is a water-soluble component found in many fruits and vegetables and is considered by experts to be one of the most secure and potent nutrients available. numerous advantages for the body.
Given that the human body is unable to generate or store vitamin C, it is imperative to consistently ingest enough of it.
Learn more below about vitamin C’s advantages, signs of a deficiency, foods that contain it, and sources of it.
What are the benefits of vitamin C ?
The benefits :
Here is a non-exhaustive list of the benefits of vitamin C:
1. May reduce the risk of chronic disease
In the body, vitamin C functions as a potent antioxidant that aids in preventing cell damage brought on by free radicals.
Compounds called free radicals are created when our bodies turn the food we eat into energy. Additionally, environmental factors including cigarette smoking, air pollution, and the sun’s UV rays expose people to free radicals.
Free radical accumulation can lead to oxidative stress, which has been associated with a number of chronic disorders.
Numerous studies have demonstrated that getting adequate vitamin C can enhance the amount of antioxidants in the blood by up to 30%. This aids the body’s defense mechanisms in their fight against inflammation.
2. Strengthens the immune system
To boost their immune system is the main reason people take vitamin C. Because it affects our immune systems on a variety of levels:
- Encourages the production of white blood cells (lymphocytes and phagocytes), which help protect the body against infections.
- Makes collagen, a protein necessary for healing and healing wounds.
- Acts as an antioxidant and helps strengthen skin barriers.
- Improves absorption of iron from plant-based foods and helps the immune system to function properly to protect the body from disease.
3. May reduce the risk of heart disease
Numerous factors, including high blood pressure, high levels of triglycerides or cholesterol (bad cholesterol), and low levels of (good) cholesterol, can contribute to heart disease.
If you don’t consume a diet high in vitamin C, supplementing with at least 500 milligrams of the vitamin daily may help lower your chance of developing heart disease.
How much should I take?
You should be aware that the recommended daily intake for individuals is typically between 75 and 95g. However, for health outcomes, research by Dr. Moyad and his associates employed 500 mg of vitamin C daily.
Dr. Moyad advises that we consume five fruits and vegetables daily together with a dietary supplement containing 500 milligrams of vitamin C in order to reap the full advantages.
What are the symptoms of deficiency ?
- Asthenia: low energy, general fatigue, depression and concentration problems
- Lack of appetite
- Weightloss
- Connective tissue abnormality (gingivitis, rash, healing problems, internal bleeding, etc).
- Joint pain
- Bone growth can be impaired in infants and children.
People who take little to no vitamin C (less than 10 mg per day) for several weeks run the risk of developing scurvy.
What foods are rich in vitamin C ?
1. Guava
Guava is a tropical fruit rich in antioxidants, vitamin C, potassium and fiber. Thanks to its rich supply of nutrients, guava confers many health benefits such as: Blood sugar control (for people with diabetes), can help relieve menstrual pain, helps prevent constipation, helps with weight loss (low calorie food), can boost the immune system thanks to its high level of vitamin C, etc.
2. The kiwi
The kiwi is a fruit with a sweet and tangy taste, it is generally eaten without its skin, but its skin is also edible. It is rich in vitamins C, dietary fiber and antioxidants.
Like guava, it is low in calories and has many health benefits including heart health, digestive system, and immune system.
Thanks to its richness in antioxidants, it helps eliminate free radicals in the body and reduce oxidative stress and protect the body against inflammation and disease.
3. Chili Peppers
Chili peppers are known for their ability to improve the taste of any meal, to add a touch of spice. They are often used as a spice and can be cooked, powdered or dried.
They contain a lot of vitamin C and help to: fight inflammation, burn fat for weight loss, protect heart and cardiovascular health, improve digestive health and soothe intestinal diseases, etc.
4. The strawberries
Strawberries are a terrific food full of nutrients, high in antioxidants, and juicy and delicious (vitamin C, manganese, flavonoids, folic acid, etc.).
As a result of its slow blood sugar rise, it is a preferred food for diabetics.
Strawberries help boost the body’s defenses and lower the risk of diabetes, vascular disease, and cancer.
5. Oranges
Orange is a low calorie and highly nutritious type of citrus fruit and is known to have many health benefits. Thanks to its sweetness and the different possible uses, it is one of the most consumed and appreciated fruits.
Oranges are known for their vitamin C content but also have many antioxidants that can reduce inflammation and act against disease.
6. Broccoli
Broccoli is a cruciferous green vegetable that can be eaten raw or cooked and is low in calories. It is rich in nutrients (fiber and protein): contains iron, zinc, potassium, calcium, magnesium and vitamins A, C, E, K, B, etc.
Eating raw broccoli promotes good digestive health and feeds the various beneficial bacteria in the gut that are related to the anti-inflammation and immunity.
eating it while steaming helps reduce the risk of cardiovascular disease.