Highest Sources of Vitamin C- Guava, Citrus Fruits, Pineapple, Mango, Papaya, Broccoli, Bell Peppers, Mustard Spinach, Lychees, Strawberries.
Vitamin C
Vitamin C, also known as ascorbic acid and ascorbate, is a vitamin found in various foods and sold as a dietary supplement. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of certain neurotransmitters.
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.
It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels. The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.
The current daily value (DV) for vitamin C is 90 mg.
Here are the top 10 foods that are high in vitamin C.
1. Guava
Yellow and red fruits are usually credited with having high vitamin content, but guava is a fruit that stands tall as an exception. A single guava fruit, weighing 100 grams, has over 200mg of Vitamin C content (as per the USDA), which is almost twice as high as that in an orange.
2. Lemons & Oranges
One whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of the DV.
Lemons are full of vitamins, minerals, phytonutrients and antioxidants. They are especially good sources of vitamin C and folate.
Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins and limes, are also good sources of this vitamin.
Lemons and oranges have approximately the same amount of vitamin C, with orange’s vitamin C content being only slightly higher. Both oranges and lemons contain more vitamin C in their zests or peels. However raw lemon juice is richer in vitamin C, compared to orange juice.
3. Pineapple
Pineapple is an underrated nutrient powerhouse – the fruit contains huge amounts of vitamin C. A mineral which is rarely found in natural foods, manganese, is also found in pineapple making it a great addition to the diet.
4. Mango
Mangoes are naturally high in vitamin C and beta-carotene, and thus help in boosting immunity as well. Green mangoes actually have more vitamin C content than their yellow or red counterparts.
5. Papaya
Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange.
6. Broccoli
Apart from being a great vegetable for maintaining overall health, broccoli is also a great naturally occurring source of vitamin C, which helps repair damaged tissue and maintain a healthy immunity.
7. Red And Yellow Bell Peppers
Red and yellow bell peppers are super rich in antioxidants, which help in maintaining eye and heart health. They also contain high amounts of vitamin C, which boosts collagen level and may help to prevent lung cancer too.
8. Mustard Spinach
Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.
As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber and folate.
9. Lychees
Lychees contain 72 mg of vitamin C per 100 grams. One single lychee contains an average 7.5% of the DV for vitamin C, while a one-cup serving provides 151%.
Lychees also contain omega-3 and omega-6 fatty acids, which benefit your brain, heart and blood vessels.
Nonetheless, this fruit provides plenty of vitamin C, which is known for its role in collagen synthesis and blood vessel health.
10. Strawberries
Strawberries are known for their antioxidant properties all over, but they are also a rich source of vitamin C. Their vitamin C content is slightly more than that in a single orange.
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Conclusion
Vitamin C is vital for your immune system, connective tissue and heart and blood vessel health, among many other important roles.
Not getting enough of this vitamin can have negative effects on your health.
While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.
By eating some of the foods suggested above each day, your needs should be covered.
A diet rich in vitamin C is an essential step toward good health and disease prevention.
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