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.
Table of Contents
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
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
| 167mg (185% DV) | 93mg (103% DV) | 304mg (338% DV) |
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) |
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
| Vitamin C per Cup |
Vitamin C per 100g |
Vitamin C per 200 Calories |
| 88mg (98% DV) |
61mg (68% DV) |
283mg (315% DV) |
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) |
5. Kale
| Vitamin C per Cup |
Vitamin C per 100g |
Vitamin C per 200 Calories |
| 21mg (23% DV) |
18mg (20% DV) |
99mg (110% DV) |
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) |
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) |
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
| Vitamin C per Cup |
Vitamin C per 100g |
Vitamin C per 200 Calories |
| 96mg (106% DV) |
53mg (59% DV) |
226mg (252% DV) |
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) |
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) |
Recommend Articles: