Vitamin C is found in a lot of foods, especially fruits and vegetables. It’s a water-soluble vitamin, so it dissolves in water.
It has powerful antioxidant properties and is involved in immune function, neurotransmitter production, collagen synthesis, and more. Vitamin C may help reduce the risk of heart disease.
Additionally, Vitamin C is important for making collagen, connective tissue, bones, teeth, and small blood vessels.
The recommended daily value for vitamin C intake is 90 mg for men and 75 mg for women.
Vitamin C deficiency can cause a number of issues, including a greater susceptibility to infections, bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy.
There are 27 foods that are high in vitamin C on this list.
- Kakadu plums
The Kakadu plum is an Australian native fruit that contains 100 times more vitamin C than oranges.
It has the highest concentration of vitamin C of any known food, containing up to 2,907 mg per 100 grams. If you eat just one plum, you will be consuming 436 mg of vitamin C, which is 484% of the DV.
This food is also high in potassium, vitamin E, and the antioxidant lutein, which may be good for eye health.
- Acerola cherries
Just half a cup of red acerola cherries contains 916% of the daily value of vitamin C.
Polyphenols are micronutrients found in plants that cherries are a rich source of. The high levels of Vitamin C in lemons provides them with antioxidant and anti-inflammatory properties.
- Rose hips
The rose hip is a fruit that grows on the rose plant. It is small, sweet, and tangy. It’s loaded with vitamin C.
This means that just 100 grams of rose hips provide more than four times the recommended daily amount of vitamin C.
Collagen synthesis is supported by vitamin C, which helps to keep skin intact as you age.
- Chili peppers
This one green chili pepper contains a large amount of vitamin C, more than 121% of the DV. One red chili pepper delivering 65 mg or 72% of the daily value.
Not only does evidence suggest that hot red chili pepper consumption may decrease mortality, but it may also have other benefits.
More research is needed to better understand the health benefits of chili peppers.
The fruit, which has a pink flesh, is native to Mexico and South America.
A guava contains 125 mg of vitamin C, which is 138% of the DV. It’s particularly rich in the antioxidant lycopene.
A study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels.
- Sweet yellow peppers
The amount of vitamin C in sweet or bell peppers increases as they grow older.
One large yellow pepper contains 342 mg of vitamin C, which is 380% of the daily value. This is over twice the amount found in green peppers.
It is important that you consume enough vitamin C for the health of your eyes and to help protect against the progression of cataracts.
A study that looked at over 300 women showed that the women who had higher intakes of vitamin C had a 33% lower risk of their cataracts progressing, when compared to the women with the lowest intakes.
Blackcurrants contain a high amount of vitamin C, with half a cup providing 113% of the recommended daily value.
The rich, dark color of blueberries is due to the antioxidant flavonoids known as anthocyanins.
The benefits of antioxidants are well-documented, with studies showing that they can help reduce the oxidative damage associated with chronic diseases like heart disease, cancer, and neurodegenerative diseases.
Cantaloupe is also a good source of Vitamin C.
One cup of cantaloupe slices contains 17.4 mg of Vitamin C, which is 19% of what is recommended for adults daily intake.
Two tablespoons of fresh parsley contains 10 mg of vitamin C, which is 11% of the recommended daily value.
Parsley provides a significant amount of vitamin K, antioxidants, and vitamin C.
INCLUDE DIETARY SOURCES Eating foods rich in vitamin C, such as citrus fruits, bell peppers, and broccoli, may reduce your risk of cancer. Vitamin C is a powerful antioxidant that can neutralize harmful toxins in the body, and research suggests it may help prevent the formation of cancer-causing mutations.
A 2018 study found that increasing the intake of vitamin C by 100 mg per day reduced the risk of cancer by 7%.
A 150 mg per day increase in dietary vitamin C was shown to lower prostate cancer risk by 5% in cohort studies and by 21% in case-control studies.
- Mustard spinach
This means that one cup of raw chopped mustard spinach provides over two times the recommended daily value of vitamin C.
cooked mustard greens still have a high vitamin C content, with 117 mg per cup, or 130% of the DV.
Mustard spinach contains high levels of vitamins, minerals, and fiber.
A 100-gram portion of raw kale provides a significant amount of vitamin C, nearly meeting the recommended daily value. It also has high levels of vitamins K and carotenoids lutein and zeaxanthin.
One cup of cooked kale provides 21 mg of vitamin C, which is 23% of the recommended daily value.
The study found that boiling and frying leafy greens can actually increase the number of health-promoting compounds, which may help reduce chronic inflammatory diseases.
One medium kiwi has 56 mg of vitamin C, which is 62% of the DV.
Kiwis may help reduce the risk of stroke by inhibiting blood platelets.
Kiwi consumption may also benefit the immune system.
A study involving 14 men who were deficient in vitamin C found that eating two kiwis daily for 4 weeks increased white blood cell activity by 20%. After just one week, blood levels of vitamin C increased by 275%.
Broccoli is a cruciferous vegetable. One-half cup of cooked broccoli provides approximately 57% of the daily value of vitamin C.
The numerous observational studies have possibly associated eating plenty of vitamin-C rich cruciferous vegetables with a decreased risk of cancer.
In one study, overweight adults who ate 30 grams of broccoli sprouts each day saw a decrease in the levels of C-reactive protein, a marker of inflammation.
- Brussels sprouts
Half a cup of cooked Brussels sprouts contains 49 mg of vitamin C, which is 54% of the recommended daily value.
Brussels sprouts contain high amounts of fiber, vitamin K, folate, vitamin A, manganese, and potassium, similar to other cruciferous vegetables.
People love to eat watermelons and drink their juice because they are refreshing and full of vitamin C. Oranges are a powerful source of vitamin C that can be consumed year-round. They are also easy on the digestive system. Watermelon contains a good amount of vitamin C, making it a healthy snack to eat every day.
A single banana provides a substantial amount of the recommended daily intake (RDI) of vitamin C. Every 50g of banana contains 4.35mg of vitamin C. Bananas are a great source of vitamin C, and they’re also low on the glycemic index, so you can eat them every day without worrying about your blood sugar levels.
- Berries such as strawberries, raspberries, cranberries
This text is talking about how berries that are rich in Vitamin C are also high in C Vitamin content. Berries contain a high amount of vitamin C, with every 50g containing close to 4.85mg. Berry fruits are the most versatile when it comes to adding vitamin C to your diet. You can enjoy them in smoothies and shakes, or simply eat them as part of your daily routine. Berries are known to improve cell health, which helps the body to become more energized and protects against diseases.
- Citrus fruits such as lemons, oranges, and sweet lemon
Some of the best foods for getting vitamin C are foods that are rich in this vitamin. The greatest concentration of vitamin C is found in the skins of oranges and lemons. A 100mg glass of orange juice contains approximately 62mg of vitamin C. This fruit is very high in vitamin C, making it one of the most nutritious fruits on the list. Oranges are known for their ability to boost immunity and help maintain skin health. They promote elasticity and smoothness, making them an essential part of any skincare routine.
This means that a single serving of papaya gives you more than the recommended daily amount of vitamin C. Papayas contain about 30mg of vitamin C per 50g. Papaya is known to help with bone health and keeping you strong. Not only is this fruit packed with Vitamin C, but it also helps reduce the risk of heart disease. Eat your way to a healthy heart!
Each of these items contains half of the recommended daily value of Vitamin C for adults. A single serving of pineapple contains approximately 23.9mg of vitamin C. Pineapples are rich in zinc, potassium, manganese, and other essential nutrients. In conclusion, pineapples are beneficial to health as they spur growth and help maintain a healthy metabolism.
The king of fruits, which is also known as Durian, contains a high amount of vitamin C. Up to two-thirds of the RDI of vitamin C can be found in Durian. This means that for every 50 grams (g) of mango you eat, you are getting approximately 18.2 milligrams (mg) of vitamin C. Mango is an excellent source of vitamins and minerals and has excellent healing properties. Eating vitamin C can help improve your body’s production of collagen, which can in turn improve the health of your skin and bones. Mangoes help lower blood pressure, which promotes heart health. Mangoes contain a lot of fiber, which can help relieve constipation.
Tomatoes are a good source of vitamins C, A, K, and potassium. One serving provides a significant amount of these nutrients. You can either eat tomatoes raw or cook them into your salad or Indian curry. Tomato juice or puree is an excellent source of Vitamin C. Tomatoes are high in vitamin C, with almost 6.85mg in every 50g. This is higher than in most other vegetables.
- Potatoes and sweet potatoes
Both white and sweet potatoes are high in vitamin C and are easily found. What makes potatoes special is that they can be eaten as a quick snack boiled or grilled, or even added to Indian curries or rotis. Not only do potatoes improve the flavor of the dish, but they are also packed with nutrients. You can get around 9.85mg of vitamin C from 50g of potatoes.
- Amla (Indian gooseberry)
Amla is said to have about 20 times more vitamin C than oranges. One small fruit of amla contains almost 700mg of vitamin C! This is one of the highest sources of vitamin c among vegetables and fruits. Amla has many other benefits in addition to boosting immunity and helping to prevent colds and coughs. It is also great for the hair and strengthens hair roots. This makes your hair shiny and healthy from within.
This vegetable should be high on your list of vitamin C vegetables as it provides 75% to 100% of the recommended daily amount. For every 50 grams of cauliflower, there is about 24.1 milligrams of Vitamin C. This makes cauliflower a very nutritious food. Being widely available in India, okra can be cooked in any style and provides many benefits.
Approximately one-third of your daily recommended intake of vitamin C can be found in half a cup of cooked cabbage. Cabbage is a vegetable that is high in vitamin C and available in many colors, such as green, purple, and red. It is often overlooked. Although it is available in every part of India, it is not available in great quantities. Cabbage is a good source of vitamin C, with 50g containing 18.3mg. Cabbage is also very low in calories, so it can be eaten often even when you are dieting.
- Green peas
Vitamin C is important for boosting immunity, so be sure to include peas in your diet. Peas are packed with nutrients and antioxidants that help keep your body healthy and fight off infection. Green peas are rich in vitamin C, with 50g providing nearly 20mg of the nutrient. Peas can improve your health in many ways, from improving your eyesight to keeping your heart healthy and helping your digestion. Even though peas are considered winter produce in India, they are easily available in the country throughout the year and can be included in your everyday diet as they are easy to cook too.
What will happen if vitamin C is low?
To function properly, your body needs Vitamin C to help build up its immunity. If you’re not getting enough of this nutrient, you may feel tired and have trouble focusing. In addition to this, you may start to notice skin bumps and dry hair. A deficiency in this area may eventually lead to a lower immunity and a slower healing process. The vapor will also damage your teeth and bones. Keep an eye out for physical symptoms that may indicate a lack of vitamin C in your diet and try to make changes to ensure you’re getting enough.
How can I increase my vitamin C?
If you want to make sure you’re getting enough vitamin C, keep a chart of vitamin C-rich fruits and vegetables handy and use it to plan your diet. Many common fruits and vegetables are rich sources of vitamin C, including guava, lemon, amla, cabbage, and cauliflower. Adding these foods to your diet will help you get the Vitamin C you need.
Can I take vitamin C at night?
You can consume vitamin C vegetables and fruits any time during the day or night. Even though it is perfectly fine to consume this item through supplements, You can also consume it at different parts of the day. Make sure to have a small amount of vitamin C every day, as your body needs it to function properly.