Foods That High In Vitamin C

Vitamin C is an essential nutrient is required for the maintenance and development of blood vessels, cartilage, and scar tissue. It is also known as L-ascorbic acid and it is a water-soluble vitamin present in many foods and vegetables and particular fruits. Try to eat vitamin c foods healthy immune function and healthy skin.

Vitamin C Deficiency Symptoms

  • Infections
  • anemia
  • Bleeding gums
  • scurvy
  • frequent bruising
  • Poor wound healing

Vitamin C Foods

Here some of the foods high in vitamin C:

1. Kiwi fruit

Kiwi
Image:Pexels
Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
167mg
(185% DV)
93mg
(103% DV)
304mg
(338% DV)

Source

A study says that consuming kiwifruit helps to lower cholesterol, improve immunity, and reduces oxidative stress (1, 2).

A study found that consuming 2 kiwifruits daily may help increase blood cells by 20%.

Read: Best Fruits for Weight Loss

2. Strawberries

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
98mg
(108% DV)
59mg
(65% DV)
368mg
(408% DV)

Source

Strawberries contain a diverse and potent mix of vitamin C, flavonoids, folate, manganese, and other beneficial antioxidants.

It contains antioxidant properties and may help to prevent dementia, cancer, diabetes, and vascular disease (3).

Read: Black Carrot

3. Papaya

Papaya
Image:Pexels
Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
88mg
(98% DV)
61mg
(68% DV)
283mg
(315% DV)

Source

Vitamin improves memory and brain function.

A study on 20 mild Alzheimer’s was consumed papaya extract for 6 months and showed decreased inflammation and oxidative stress reduced by 40% (4)

Read: Foods to Consume Before Bed

4. Tomato

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
55mg
(61% DV)
23mg
(25% DV)
253mg
(281% DV)

Source

5. Kale

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
21mg
(23% DV)
18mg
(20% DV)
99mg
(110% DV)

Source

Kale is a cruciferous vegetable. While cooking kale may reduce it vitamin c content, One study found that frying, boiling, or steaming leafy greens helps release antioxidants that help to reduce chronic inflammatory diseases (5).

Read: Best Pre-Workout Foods

6. Guavas

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
377mg
(419% DV)
228mg
(254% DV)
671mg
(746% DV)

Source

This pink-fleshed fruit is a native to Mexico and South America. it is rich in antioxidant lycopene (6).

A study found that eating 400 g od guava helps to reduce total cholesterol and blood pressure levels.

Read: Swai Fish

7. Bell Peppers

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
152mg
(169% DV)
128mg
(142% DV)
982mg
(1091% DV)

Source

Bell pepper or yellow pepper has a double amount of vitamin C content than green peppers (7 8). Consuming enough vitamin c help to keep the eye healthy.

Read: Cranberry Juice Benefits

8. Oranges

Orange
Image:Pexels
Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
96mg
(106% DV)
53mg
(59% DV)
226mg
(252% DV)

Source

Oranges are the family of citrus fruits and provide a good source of vitamin c to intake.

Read: Benefits of Blueberries

9. Broccoli

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
81mg
(90% DV)
89mg
(99% DV)
525mg
(583% DV)

Source

Studies say that by consuming plenty of vitamin-C-rich cruciferous vegetables helps to prevent the risk of cancer and heart disease, improve immunity, and reduce oxidative stress (9, 10).

Read: Broccoli Benefits

10. Snow Peas

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
38mg
(42% DV)
60mg
(67% DV)
286mg
(317% DV)

Source

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