10 Foods High in Vitamin C
Vitamin C, also called ascorbic acid, is a water soluble micronutrient mainly found in fruits and vegetables. It has powerful antioxidant properties which help fight free radicals in the body. It helps to prevent and fight diseases like colds, scurvy and cancer. Ascorbic acid also helps to regenerate tissues, heal wounds and has a role in the absorption of iron. The recommended daily allowance of vitamin C is 40 milligrams for an infant. This rises to 90 mg for an adult male and 75 mg for an adult female. RDA for an expectant woman is 85 mg and 120 milligrams for a breastfeeding mother 1https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.
As mentioned above, fruits and vegetables are the best natural sources of vitamin C. However, foods such as cereals are fortified with vitamin C along with other vitamins and minerals to help fight deficiencies. Following are 10 foods high in vitamin C.
Vitamin C Rich Food #1: Guava
Guava is one of the richest sources of vitamin C and 100 grams of guavas provides 228 milligrams of ascorbic acid. This is more than enough vitamin C for two adults. Guavas are also a rich source of other nutrients including vitamins A, folate, niacin, thiamine, B6, and riboflavin. Guavas are also high in fiber and minerals like magnesium, calcium, potassium, iron and phosphorus.
Guavas are a real powerhouse when it comes to protecting your health. Its contents help protect the body from eyesight problems, diabetes, high blood pressure and thyroid issues. Additionally, guava contains high amounts of fiber which help prevent or relieve constipation.
Vitamin C Rich Food #2: Kiwi
While kiwi is known as the national fruit in New Zealand, it is believed to have originated in China. Kiwi has a rich history as a medicinal fruit. It is usually added as a topping or as an ingredient in smoothies. Kiwi has many beneficial properties including inducing sleep, aiding digestion and helping keep skin healthy and beautiful.
Kiwi is also a rich source of vitamin C besides other vitamins and minerals. 100 grams of kiwi fruit contains 93 mg of vitamin C. This is more than 100 percent of the RDA for an adult. Kiwi also contains vitamins A, B6, B12 and E, and minerals like iron, calcium, potassium and magnesium. Kiwi supports circulatory health, sight healthy bones and teeth.
Vitamin C Rich Food #3: Black Currants
Black currants are revered for their many health benefits. In some parts of the world, the seeds and leaves are also used in addition to the fruit. Tea made from the leaves, and black currant seed oil are used medicinally for their antibacterial, anti-inflammatory and antiviral properties. Black currants are also used to boost the immune system 2http://www.nzblackcurrants.com/diet-exercise-and-immune-response/. Black currants are rich in vitamin C and other micronutrients.
100 grams of black currants contain 181 mg of vitamin C. Black currants can be eaten fresh, dried, in pill, capsule or powder forms. Black currants also contain vitamins A, B1, B5, B6 and E. They are also rich in minerals like manganese, copper, potassium and other health promoting compounds including gamma-linoleic acid and anthocyanin.
Vitamin C Rich Food #4: Bell Peppers
You can get bell peppers, whose scientific name is capsicum annuum, in colors like green, red, orange and yellow. These vegetables are a rich source of minerals, vitamins and fiber. They are also low in calories and fat which make them a great addition to your diet. Additionally, you can include bell peppers in your diet in many different ways including raw, roasted, pureed or for stuffing. It is worth to remembering that you will access maximum amounts of vitamin C when you eat them raw or slightly cooked.
100 grams of bell peppers contains 128 mg of vitamin C. Chili contains even more ascorbic acid at 143.7 mg in 100 grams. Bell peppers also contain other vitamins including B6 and folate, and minerals like copper, potassium, selenium, magnesium, manganese and phosphorus.
Vitamin C Rich Food #5: Broccoli
Broccoli has many health benefits which make it a great addition to your plate. Broccoli is rich in fiber and therefore supports your digestive health including preventing and relieving constipation. Regular consumption of broccoli can also help to recover from fatty liver disease, improve bone and dental health and boost immunity. Broccoli can be eaten raw or cooked in a variety of recipes. These properties can be associated to the vitamins, minerals and antioxidant compounds present in this vegetable.
100 grams of broccoli contains 89 mg of vitamin C. It also contains vitamins: A, folate, E, K, minerals like magnesium, zinc, calcium and phosphorus. Broccoli also provides omega 3 fatty acids and antioxidant compounds.
Vitamin C Rich Food #6: Kale
In recent times, kale has become a popular ingredient in many health recipes. This has happened as a result of studies which indicate that consuming kale has many health benefits. Kale has anti-inflammatory and antioxidant properties. It detoxifies the body, improves heart, eye and bone health and lowers the risk of cancer. Kale gets its benefits from the potent ingredients in it.
100 grams of kale contain 120 mg of vitamin C which is known to prevent disease and heal the body. Eating kale or drinking its juice or smoothie helps to maximize vitamin C intake considering that heat destroys ascorbic acid. Kale also contains vitamins A, thiamin, riboflavin, folate, B6, and K, and minerals like manganese, magnesium, calcium, and iron.
Vitamin C Rich Food #7: Citrus
Citrus fruits like grapefruit, orange and lemon contain substantial amounts of vitamin C. But, while many people think of oranges as synonymous with vitamin C, they contain lower amounts than grapefruit. 100 grams of lemon fruit contain 77 mg of vitamin C; 100 grams of oranges contain 53 mg while 100 grams of grapefruit contain 31.2 mg of vitamin C. Fresh juice from citrus fruits contain similar amounts of ascorbic acid.
Citrus fruits are also rich in folate, potassium and fiber. They also contain phytonutrients; bioactive compounds that help protect the body from oxidation and diseases like cancer. Note that fresh fruit is the best source of the natural micronutrient.
Vitamin C Rich Food #8: Papaya
Papaya is a sweet, juicy fruit that improves your skin health and overall health. Papaya aids digestion, reduces inflammation and improves cardiovascular health. Eating papaya can also help maintain healthy blood sugar levels and may improve bad cholesterol to good cholesterol ratios 3https://www.ncbi.nlm.nih.gov/pubmed/24204156. The leaves and flowers are used in some parts of the world to treat conditions like diabetes and dengue.
Papaya is a rich source of nutrients including vitamins, minerals, fiber and phytonutrients. Papaya is especially rich in vitamin C with 100 grams of the fruit containing 61 mg of ascorbic acid. Papaya also contains vitamins A, folate, E and K, and minerals like potassium, magnesium and calcium.
Vitamin C Rich Food #9: Strawberries
Strawberries are a rich source of vitamin C and phytonutrients. These phytonutrients and vitamin C among several other vitamins have antioxidant properties. By reducing oxidation in the body, they are believed to help lower the risk of chronic diseases like high blood pressure, diabetes and cancer.
There are hundreds of varieties of strawberries in the world all of which have similar nutrient profiles. 100 grams of strawberries contain 59 mg of vitamin C which is significant portion of the RDA for ascorbic acid. You can incorporate strawberries into your diet by eating them on their own or using them in fruit cocktails and salads.
Vitamin C Rich Food #10: Pineapple
Pineapple is a well-known fruit that promotes health in a number of ways, thanks to its rich profile of nutrients. It supports the immune and digestive systems, promotes eye health, blood circulation and strengthens bones. It is a rich source of vitamins, minerals, amino acids, enzymes and phytonutrients.
The bioactive ingredients in pineapple include bromelain, malic acid and iodine. Pineapple also contains vitamins A, B6, niacin, folate, folic acid, riboflavin, thiamin, B12, C, D, E and K. 100 grams of pineapple contains 47.8 mg of vitamin C which is more than 50 percent of the RDA of ascorbic acid. It is also a good source of minerals like calcium, iron, copper, manganese, magnesium, potassium, selenium and phosphorus; and more than 10 amino acids.
