The Rich Foods in Vitamin C you need to know. In addition, these Foods Rich in Vitamin C are very good for treating various diseases. The Vitamin C is a water soluble vitamin that is found in many foods, especially fruits and vegetables. It is well known for being a potent antioxidant , in addition to having positive effects on skin health and immune function. It is also vital for the synthesis of collagen, connective tissue, bones , teeth and their small blood vessels.
The human body can not produce or store vitamin C . Therefore, it is essential to consume it regularly in sufficient quantities. The recommended daily value for vitamin C is 90 mg. Symptoms of deficiency include bleeding gums, frequent bruising and infection, poor wound healing, anemia, and scurvy. Here are The 20 Rich Foods in Vitamin C:
Plums of Kakadu:
The Kakadu plum (Terminalia ferdinandiana) is a super foods rich in vitamin C . It has the highest concentration of vitamin C , containing up to 5,300 mg per 100 grams. Only one plum contains 481 mg of vitamin C , which is 530% of the recommended daily value. It is also rich in potassium , vitamin E and antioxidant lutein, which can benefit eye health.
Acerola are also one of the Rich Foods in Vitamin C. Only half a cup (49 grams) of red acerola (Malpighia emarginata) provides 822 mg of vitamin C , or 913% of the recommended daily value. Animal studies using acerola extract have shown that it can have cancer- fighting properties , help in preventing UVB damage in the skin and even decrease DNA damage caused by bad diets.
Despite these promising results, there are no human studies on the effects of cherry acerola consumption .
The rose hip is a small sweet fruit. It is one of the foods rich in vitamin C . About six rose bushes provide 119 mg of vitamin C , or 132% of the daily value. The vitamin C is necessary for collagen synthesis, which supports the integrity of the skin as we age.
Studies have found that Vitamin C-Rich Foods reduce sun damage to the skin, reducing wrinkling, dryness and discoloration and improving the body’s appearance. The Vitamin C also helps in wound healing and inflammatory skin conditions such as dermatitis.
One green pepper contains 109 mg of vitamin C so it is one of the Vitamin C Rich Foods in this list, or 121% of the recommended daily value. In comparison, one red pepper provides 65 mg or 72% of the daily recommendation. In addition, the peppers are rich in capsaicin , the compound responsible for its warm taste.
The capsaicin can also reduce the pain and inflammation. There is also evidence that approximately one tablespoon (10 grams) of red pepper powder can increase fat burning.
This tropical fruit is one of the Rich Foods in Vitamin C, it is native to Mexico and South America. A single guava contains 126 mg of vitamin C , or 140% of the daily value. It is particularly rich in lycopene. A six-week study involving 45 healthy young people found that eating 400 grams of guava per day significantly reduced blood pressure and total cholesterol levels
Yellow Chillies and Sweets:
The vitamin C content of yellow and sweet peppers increases as they mature. Just half a cup (75 grams) of yellow pepper provides 137 mg of vitamin C , or 152% of the daily value, which is double the amount found in green peppers.
Consuming Foods High in Vitamin C is important for eye health and may help protect against the progression of cataracts. A study of more than 300 women found that those with higher intakes of vitamin C had a 33% lower risk of cataract progression compared to those with lower intakes.
Half a glass (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C , or 112% of the recommended daily value. The antioxidant flavonoids , known as anthocyanins, provide their dark and rich color.
Studies have shown that diets rich in antioxidants with Vitamin C-rich foods and anthocyanins can reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and neurodegenerative diseases.
The thyme is a major foods rich in vitamin C , because the peas cool is three times more Vitamin C than oranges and a high concentration of vitamin C of all herbs culinárias.28 grams of peas fresh provide 45 mg of vitamin C , which is 50% of the daily value.
Even sprinkling 1-2 tablespoons (3-6 grams) of fresh thyme in your meal adds 3.5 to 7 mg of vitamin C to your diet, which can strengthen your immunity and help fight infection.
Although thyme is a popular remedy for sore throats and respiratory problems, it is also rich in vitamin C , which helps in improving immune health, producing antibodies, destroying viruses and bacteria, and cleaning infected cells.
Two tablespoons (8 grams) fresh parsley contains 10 mg of vitamin C , providing 11% of the recommended daily value. Along with other green leaves, parsley is a significant source of non-heme iron based herbs. Foods rich in Vitamin C increases the absorption of non-heme iron . This helps in the prevention and treatment of deficiency anemia iron .
A two-month study gave people on a vegetarian diet 500 mg of vitamin C twice daily with meals. At the end of the study, iron levels increased by 17%, hemoglobin by 8% and ferritin, which is the stored form of iron , by 12%.
Spinach with Mustard:
Why Mustard Spinach is Part of This List of Vitamin C Rich Foods? A cup of spinach and chopped and raw mustard provides 195 mg of vitamin C , or 217% of the daily value. Although the heat of cooking reduces the amount of vitamin C in food, a cup of cooked mustard still provides 117 mg of vitamin C , or 130% of the daily value.
As with many dark leafy vegetables, mustard and spinach is also rich in vitamin A , potassium, calcium, manganese , fiber and folate.
Cabbage is one of the Foods Rich in Vitamin C for being a cruciferous vegetable. One cup chopped raw cabbage provides 80 mg of vitamin C , or 89% of the recommended daily value. It also provides large amounts of vitamin K and the carotenoids lutein and zeaxanthin. A cup cooked cabbage provides 53 mg, or 59% of the daily value of vitamin C .
When cooking this vegetable your vitamin C content is reduced. One study found that boiling, frying or vaporizing green leaves helps in releasing more of their antioxidants . These potent antioxidants can reduce chronic inflammatory diseases.
An average kiwi contains 71 mg of vitamin C , or 79% of the daily value. Studies have shown that these Foods Rich in Vitamin C can help in reducing oxidative stress, lowering cholesterol and improving immunity.
A study of 30 healthy people aged 20-51 found that eating 2 to 3 kiwis every day for 28 days reduced platelet viscosity by 18% and decreased triglycerides by 15%. This can reduce the risk of blood clots and stroke.
Another study in 14 men with vitamin C deficiency found that eating two kiwis per day for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C normalized after only one week, increasing by 304%.
The broccoli is a cruciferous vegetable. Half a cup of boiled broccoli provides 51 mg of vitamin C , or 57% of the daily value. Numerous observational studies have shown a possible association between eating foods rich in vitamin c and reducing oxidative stress, improving immunity and reducing the risk of cancer and diseases cardiac disorders.
A study of 27 young men who were heavy smokers offered a serving of 250 grams of steamed broccoli containing 146 mg of vitamin C daily. After ten days, levels of the inflammatory C-reactive protein marker decreased by 48%.
Half cup cooked Brussels sprouts provides 49 mg, or 54% of the daily value of vitamin C . Like most cruciferous vegetables, Brussels sprouts are also rich in fiber, vitamin K, folic acid, vitamin A , manganese and potassium . Both Foods Rich in Vitamin C and K are important for bone health .
In particular, vitamin C helps in the formation of collagen, which is the fibrous part of the bones. A major review of 2018 found that high intake of vitamin C was associated with a 26% reduction in the risk of hip fractures and 33% risk of osteoporosis.
Lemons were given to seamen during the 18th century to prevent scurvy. The whole raw lemon is included in this list of Vitamin C Rich Foods , including its peel, because it provides 83 mg of vitamin C , or 92% of the daily value. The vitamin C in the juice lemon also acts as an antioxidant .
When fruits and vegetables are cut, the enzyme polyphenol oxidase is exposed to oxygen. This triggers oxidation and makes the food brown. The application of lemon juice on the exposed surfaces acts as a barrier, avoiding the darkening process.
One lychee provides almost 7 mg of vitamin C , or 7.5% of the recommended daily value, while a serving of one cup provides 151%. The lychees also contain omega-3 and omega-6 fatty acids, which benefit the brain , heart, and blood vessels. Studies specifically on lychee are not available.
However, this fruit is one of the Foods Rich in Vitamin C because it is known for its role in the synthesis of collagen and the health of blood vessels. An observational study of 196,000 people found that those with higher intakes of vitamin C had a reduced risk of 42% of strokes. Each extra serving of fruit or vegetables reduced the risk by an additional 17%.
Persimmons is a super foods rich in vitamin C . There are many different varieties. Although Japanese persimmon is the most popular, American persimmon (Diospyros virginiana) contains almost nine times more vitamin C. An American persimmon contains 16.5 mg of vitamin C , or 18% of the daily value.
One glass (145 grams) of papaya provides 87 mg of vitamin C , or 97% of the daily amount. The Vitamin C also helps memory and has potent anti-inflammatory effects in their brains . In one study, 20 people with mild Alzheimer’s received a concentrated papaya extract for six months. The results showed a decrease in inflammation and a 40% reduction in oxidative stress.
Half a cup of strawberry (152 grams) provides 89 mg of vitamin C , or 99% of the recommended daily value. Strawberries are one of the Foods Rich in Vitamin C, because they contain a diverse and potent blend of vitamin C , manganese, flavonoids, folate and other beneficial antioxidants . Studies have shown that because of their high antioxidant content , strawberries can prevent cancer , vascular disease, dementia and diabetes.
A study in 27 people with metabolic syndrome found that eating freeze-dried strawberries daily the equivalent of 3 fresh cups reduces the risk factors for heart disease. In the eight week study final levels “bad” of cholesterol LDL had decreased by 11%, while the marker levels of inflammation of blood vessels had decreased by 18%.
Unsurprisingly, oranges are one of the best Vitamin C Rich Foods. A medium-sized orange provides 70 mg of vitamin C , which is 78% of the recommended daily value. Widely consumed, oranges represent a significant portion of the consumption of vitamin C in the diet.
Other citrus fruits can also help you in meeting your vitamin C needs . For example, grapefruit half contains 44 mg or 73% of the daily value, a Mandarin 24 mg or 39% of the RV and the juice of a lemon 13 mg or 22% of the RV.
The foods rich in vitamin C are vital for your immune system, connective tissue and heart and health of blood vessels, among many other important roles. Not consuming enough of this vitamin can have negative effects on your health .
Although citrus fruits may be the most famous source of vitamin C , a wide variety of fruits and vegetables is rich in this vitamin and may even exceed the amounts found in citrus fruits.
By eating some of the food suggested above, every day, your needs must be met. A diet rich in Vitamin C-Rich Foods is an essential step towards good health and disease prevention.