20 Foods That Are High in Vitamin C
- Kakadu Plums. The Kakadu plum ( Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.
- Acerola Cherries. Just one-half cup (49 grams) of red acerola cherries ( Malpighia emarginata) delivers 822 mg of vitamin C, or 913% of the DV ( 6 ).
- Rose Hips. ...
- Chili Peppers. ...
- Guavas. ...
- Sweet Yellow Peppers. ...
- Citrus (oranges, kiwi, lemon, grapefruit)
- Bell peppers.
- Strawberries.
- Tomatoes.
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- White potatoes.
What foods are high in vitamin C?
Some of my personal favorite combinations are:
- Oatmeal and strawberries – Oats for the iron, and strawberries for vitamin C.
- Beans and red bell pepper – Beans for iron, and red bell pepper for vitamin C. Bonus points for adding lemon juice for extra vitamin C.
- Kale and hemp seed salad – Kale has a lot of vitamin C, while hemp seeds have a lot of iron. ...
Which fruit is the best source of vitamin C?
the best sources of vitamin c include fruits like oranges, strawberries, kiwi, and cantaloupe as well as vegetables such as bell peppers, spinach, tomatoes, broccoli, and brussels sprouts. 1 because these are very common foods, vitamin c deficiency is relatively rare in the united states. 2 however, “individuals that don’t eat many fruits and …
Which fruits and vegetables contain high vitamin C?
Read on to know about these foods!
- Guava. Yellow and red fruits are usually credited with having high vitamin content, but guava is a fruit that stands tall as an exception.
- Pineapple. Pineapple is an underrated nutrient powerhouse - the fruit contains huge amounts of vitamin C. ...
- Strawberries. ...
- Kiwi. ...
- Mango. ...
- Papaya. ...
- Broccoli. ...
- Kale. ...
- Red And Yellow Bell Peppers. ...
What vegetables have high vitamin C?
Top Twenty List - Highest vitamin c Content per 100g
- Peppers, hot chili, green, raw 242.5mg (404%RDA)
- Peppers, sweet, yellow, raw 183.5mg (306%RDA)
- Peppers, sweet, green, sauteed 177mg (295%RDA)
- Peppers, sweet, red, cooked, boiled, drained, without salt 171mg (285%RDA)
- Peppers, sweet, red, cooked, boiled, drained, with salt 171mg (285%RDA)
- Peppers, sweet, red, sauteed 162.8mg (271%RDA)
What vegetables have vitamin C?
Dark green vegetables: Dark green vegetables, like Brussels sprouts and broccoli are a great source of vitamin C. Brussels sprouts have almost 75 milligrams of vitamin C, meeting your daily needs. And one cup of chopped broccoli contains about 81 milligrams of vitamin C. Kiwi fruit: This sweet little fruit carries 132 milligrams of vitamin C, ...
What fruits have the most vitamin C?
So this fall, consider adding some of these great vitamin C-rich foods to your diet: Citrus fruits: Oranges have the highest concentration of vitamin C among citrus fruits, but grapefruit, lemons and limes can also provide you with your daily needs. A medium-sized orange has 70 milligrams of vitamin C, while half of a grapefruit has 40 milligrams ...
How much vitamin C is in a red tomato?
A medium red tomato contains 28.78 milligrams and a green tomato contains 23.4 milligrams of vitamin C. “Steaming or microwaving fruits and vegetables can denature, or lower the content of vitamin C in foods,” says Beal. “The best way to absorb all of the vitamins and minerals is to eat produce when it is raw.”.
How much vitamin C is in a cup of red peppers?
A cup of chopped red peppers contains a whopping 190 milligrams of vitamin C. A half-cup of chopped yellow peppers contains 155 milligrams of vitamin C. And a cup of chopped green peppers comes in at around 120 milligrams of vitamin C.
How much vitamin C is in a Kiwi?
Kiwi fruit: This sweet little fruit carries 132 milligrams of vitamin C, almost twice as much as oranges.
Is vitamin C soluble in water?
This nutrient, also known as ascorbic acid, is water-soluble and found in many fruits and vegetables. “Vitamin C is essential for the body,” says Lena Beal, M.S., RD, LD, a therapeutic dietitian at Piedmont’s Fuqua Heart Center . “As an antioxidant, it protects your cells from the damage caused by free radicals.
How much vitamin C is in broccoli?
One cup of raw chopped broccoli has 81 mg vitamin C . That's not quite as much as orange juice, but a big serving of raw broccoli provides most of the vitamin C you'll need for one day. Depending on the cooking method, the amount of vitamin C is reduced will vary. 10 .
How many milligrams of vitamin C are in a cup of strawberries?
Strawberries are sweet, juicy, and loaded with vitamin C. One cup of strawberry slices had 98 milligrams. Strawberries are also a very good source of fiber and folate and a good source of potassium and magnesium. 9
How much vitamin C is in cauliflower?
One cup of raw cauliflower has 51 milligrams of vitamin C. 15 Cauliflower is also rich in fiber, calcium, potassium, folate, and vitamin K, plus it's a great source of antioxidants. Serve raw cauliflower with a salad or with a light veggie dip. Cauliflower Nutrition Facts.
How much vitamin C is in orange juice?
One 8-ounce glass of orange juice contains 120 milligrams of vitamin C , so it only takes one serving to get a day's worth of vitamin C. 3
What is the best vitamin for bone growth in 2021?
Updated on June 29, 2021. Vitamin C is key to the growth and maintenance of most of the tissues of your body, including collagen, which is needed for healthy connective tissue and wound healing. 1. Vitamin C also helps your bones and teeth stay strong.
What are Brussels sprouts rich in?
Brussels sprouts are rich in vitamin C. 9 Even after being cooked, one cup yields more than your daily requirement of C. They're also high in most vitamins and minerals, fiber, and antioxidants. 13
What are some good foods to eat to get fiber?
Potatoes. Verywell / Alexandra Shytsman. Potatoes are well known for their potassium content, but they're also high in vitamin C. 9 Potatoes are also a good source of niacin and magnesium. Plus, eating potatoes is a good way to add fiber to your diet as long as you eat the potato skins (also called jackets).
What is the best source of vitamin C?
Fruits and vegetables are the best sources of vitamin C (see Table 2) [ 12 ]. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet [ 8 ]. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe (see Table 2) [ 8, 12 ]. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat [ 6, 8 ]. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.
What is vitamin C?
Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. This section focuses on four diseases and disorders in which vitamin C might play a role: cancer (including prevention and treatment), cardiovascular disease, age-related macular degeneration (AMD) and cataracts, and the common cold.
What did Linus Pauling suggest about vitamin C?
In the 1970s Linus Pauling suggested that vitamin C could successfully treat and/or prevent the common cold [ 79 ]. Results of subsequent controlled studies have been inconsistent, resulting in confusion and controversy, although public interest in the subject remains high [ 80, 81 ].
How much vitamin C is absorbed daily?
Approximately 70%–90% of vitamin C is absorbed at moderate intakes of 30–180 mg/day.
What is the role of vitamin C in wound healing?
Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism [ 1, 2 ]. Collagen is an essential component of connective tissue, which plays a vital role in wound healing.
Why do smokers have lower vitamin C levels?
Studies consistently show that smokers have lower plasma and leukocyte vitamin C levels than nonsmokers, due in part to increased oxidative stress [ 8 ]. For this reason, the IOM concluded that smokers need 35 mg more vitamin C per day than nonsmokers [ 8 ]. Exposure to secondhand smoke also decreases vitamin C levels. Although the IOM was unable to establish a specific vitamin C requirement for nonsmokers who are regularly exposed to secondhand smoke, these individuals should ensure that they meet the RDA for vitamin C [ 4, 8 ].
Is vitamin C deficiency rare?
Today, vitamin C deficiency and scurvy are rare in developed countries [ 8 ]. Overt deficiency symptoms occur only if vitamin C intake falls below approximately 10 mg/day for many weeks [ 5-8, 22, 23 ]. Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety.
What is the best source of vitamin C?
Summary. Fruits and vegetables are the best food sources of vitamin C. Eating a variety of these healthful foods will help people meet their daily requirements. Vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.
How to get the most vitamin C?
Trusted Source. recommend steaming or microwaving these foods. To get the most vitamin C, eat a variety of raw fruits and vegetables every day.
Why is vitamin C important?
Because it is abundant in many plant foods, eating a healthful diet that includes a variety of fruits and vegetables usually provides a person with all the vitamin C that they need.
What is the role of vitamin C in the immune system?
Vitamin C is an important part of the immune system, which defends against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other illnesses. Vitamin C deficiency can result in a condition called scurvy.
What is the role of vitamin C in the body?
Vitamin C is an antioxidant. It protects the body’s cells from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to illnesses, including cancer. This vitamin also plays a key role in almost all of the body’s tissues.
Why do people need vitamin C?
Some people may need higher amounts of vitamin C than others. People who smoke or are exposed to secondhand smoke, for example, may require more vitamin C to reduce the damage of the free radicals that the smoke releases.
What happens when vitamin C is added to plant foods?
When vitamin C accompanies iron-rich plant foods, the body absorbs the iron more efficiently.
What is the vitamin C in the human body?
Vitamin C, also called L-ascorbic acid, is a water-soluble vitamin that is an essential part of your diet. Although some animals can produce their own vitamin C, humans have to get it from other sources.
Why do we need vitamin C?
Vitamin C is involved in the development and function of various body parts. It helps your body produce essential compounds (collagen L-carnitine and neurotransmitters) that help your nerves, heart, brain, and muscles function and your body produce energy. Vitamin C also helps restore antioxidants in your body.
What are the symptoms of vitamin C deficiency?
Although vitamin C deficiency is relatively rare, it can lead to the disease called scurvy. Symptoms of scurvy include: 1 Fatigue 2 Irritability and sadness 3 Severe joint of leg pain 4 Swollen, bleeding gums 5 Red or blue spots on your skin 6 Your skin bruising easily
What is the best vitamin for osteoarthritis?
Vitamin C helps repair and maintain healthy bones, teeth, and cartilage (the rubbery material that covers the ends of bones). Vitamin C might also reduce the risk of cartilage loss in people with osteoarthritis . Continued. Foods With Vitamin C. Cantaloupe.
What is the role of vitamin C in the immune system?
Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections. Vitamin C helps repair and maintain healthy bones, teeth, and cartilage (the rubbery material that covers the ends of bones).
How much vitamin C is in cantaloupe?
Cantaloupe is a rich source of vitamin C, with 202.6 mg of the vitamin in a medium-sized melon, and 25.3 mg in one slice.
Why is vitamin C important for wound healing?
Wound Healing. Vitamin C is needed for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing.
What is the best source of vitamin C?
Fruits and vegetables are the best sources of vitamin C. You can get recommended amounts of vitamin C by eating a variety of foods including the following: Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C.
Which fruits have vitamin C?
Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C.
What vitamins are good for AMD?
In a large study among older people with AMD who were at high risk of developing advanced AMD, those who took a daily dietary supplement with 500 mg vitamin C, 80 mg zinc, 400 IU vitamin E, 15 mg beta-carotene, and 2 mg copper for about 6 years had a lower chance of developing advanced AMD.
How to reduce vitamin C in food?
The vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually eaten raw.
What is vitamin C?
Vitamin C (ascorbic acid) is an antioxidant. Learn how much you need, good sources, deficiency symptoms, and health effects here.
Why is vitamin C important for wound healing?
The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly ...
Why do people eat fruits and vegetables?
Cardiovascular disease. People who eat lots of fruits and vegetables seem to have a lower risk of cardiovascular disease. Researchers believe that the antioxidant content of these foods might be partly responsible for this association because oxidative damage is a major cause of cardiovascular disease.
