14 Foods that are High in Vitamin C

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Eating foods that are high in vitamin C can be a way to keep your immune system in tip-top shape. Vitamin C is even an antioxidant that is useful for fighting free radicals that cause cancer, heart disease, and premature aging. Not only that, but launching Medline Plus, vitamin C is also useful for repairing and maintaining bones and teeth and can help the body produce collagen and iron absorption.

Variety of foods containing high vitamin C Although important for many health benefits, the human body cannot produce vitamin C independently. Thus, the body must get its intake of this vitamin from other sources, such as fruits and vegetables. Adults in good health need an average vitamin C intake of around 75-90 mg daily. While children aged 4-8 years only need 25 mg of vitamin C per day, and adolescents 14-18 years only have 65-75 mg per day. Several food sources of vitamin C can be chosen to fulfill these daily needs. Here are some food choices that contain high vitamin C as reported by Health Line:

Types of fruit that contain high vitamin C

14 Foods that are High in Vitamin C

1. Guava

One guava fruit can contain 126 mg of vitamin C or be able to meet the daily requirement of 140%. This fruit is also proven to be very rich in lycopene antioxidant content, potentially preventing or slowing the growth of certain cancer cells. In addition, guava consumption is also believed to be beneficial for lowering high blood pressure. A six-week study involving 45 young and healthy people found that consuming 400 grams of peeled guava or about 7 pieces of this fruit significantly lowered blood pressure and total cholesterol levels.

2. Blackcurrants

One and a half cups (56 grams) of blackcurrants can contain 101 mg of vitamin C or meet the daily vitamin C requirement by 112 per cent. Besides vitamin C, this fruit also contains antioxidant flavonoids known as anthocyanins. This substance is what gives blackcurrants their dark colour. Studies show that a diet high in antioxidants such as vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer and neurodegenerative diseases.

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3. Kiwi

One medium kiwi fruit can pack 71 mg of vitamin C, which is 79% of your daily vitamin C requirement. A study on 30 healthy people aged 20-51 found that eating 2-3 kiwis daily for 28 days can reduce blood platelet stiffness by 18% and lower triglycerides by 15%. Thus, kiwi is beneficial for reducing the risk of blood clots and stroke disease. Another study on 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%. Vitamin C levels in the blood normalized after one week, increasing by 304%.

4. Lemon

One raw lemon, including the peel, can provide 83 mg of vitamin C or meet the daily vitamin C requirement of 92%t. The vitamin C in lemon juice also acts as an antioxidant.

lemon for diet

5. Lychee

One lychee provides almost 7 mg of vitamin C or can meet the daily vitamin C requirement of 7.5%. While one cup of lychee fruit can meet 151% of daily vitamin C needs. This fruit can provide a lot of vitamin C, which is beneficial for collagen synthesis and blood vessel health.

An observational study on 196,000 people found that those with the highest vitamin C intake had a 42% reduction in stroke risk. Not only vitamin C, lychee also contains omega-3 and omega-6 fatty acids, which are beneficial for the brain, heart, and blood vessels.

6. Persimmon

Persimmons are orange-coloured fruits that resemble tomatoes. This fruit has many varieties. One persimmon is known to contain 16.5 mg of vitamin C or be able to meet the daily vitamin C requirement of up to 18%.

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7. Papaya

One cup (145 grams) of papaya can provide 87 mg of vitamin C or 97% daily vitamin C needed. Not only does it increase endurance, vitamin C can also be used to help memory and has a strong anti-inflammatory effect on the brain. In one study, 20 people with mild Alzheimer’s were given concentrated papaya extract for six months. The results showed a decrease in inflammation and a 40% reduction in oxidative stress.

8. Strawberries

One cup of cut strawberries (152 grams) can provide 89 mg of vitamin C or meet 99% of daily vitamin C needs. Not only vitamin C, strawberries also contain other beneficial nutrients, such as manganese, flavonoids, folate, and antioxidants. Due to their high antioxidant content, strawberries can help prevent cancer, vascular disease, dementia and diabetes. A study in 27 people with metabolic syndrome found that eating freeze-dried strawberries daily (equivalent to 3 cups fresh) may reduce risk factors for heart disease. By the end of the eight-week study, their bad cholesterol (LDL) levels had decreased by 11%, while the blood vessel inflammation marker VCAM had decreased by 18%.

9. Oranges

One medium-sized orange can provide 70 mg of vitamin C, which is 78% of your daily vitamin C requirement. Different types of oranges can also help you meet your vitamin C needs. For example, half a grapefruit contains 44 mg of vitamin C, a mandarin contains 24 mg of vitamin C, and lime contains 13 mg of vitamin C. Chili One large green chilli pepper can contain 109 mg of vitamin C or can meet the daily requirement of vitamin C up to 121%. In comparison, one red chilli can produce 65 mg of vitamin C or meet the daily needs of 72%. Not only are chilli peppers high in vitamin C, but they are also rich in capsaicin, the compound responsible for their hot taste. Capsaicin can also reduce pain and inflammation. There is also evidence that about one tablespoon (10 grams) of red chilli powder can help boost fat burning.

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11. Yellow bell peppers

The vitamin C content in bell peppers may increase as these vegetable age. Half a cup (75 grams) of yellow bell peppers can provide 137 mg of vitamin C or up to 152% of your daily vitamin C needs. This is more than twice the vitamin C content in green peppers. Vitamin C is also beneficial for eye health and can help prevent cataracts. A study of more than 300 women found that those with higher vitamin C intake had a 33% lower risk of developing cataracts than those with the lowest intake.

 

12. Spinach

One cup of raw spinach provides 195 mg of vitamin C or 217% of your daily vitamin C requirement. While the heat from cooking can lower the vitamin C content of foods, one cup of cooked mustard spinach still provides 117 mg of vitamin C. Like many other dark green vegetables, mustard spinach is also rich in vitamin A, potassium, calcium, manganese, fibre, and folate. 13. Kale A cup of chopped raw kale can provide 80 mg of vitamin C, which is 89% of your daily vitamin C requirement. It can also supply high amounts of vitamin K and the carotenoids lutein and zeaxanthin. Meanwhile, one cup of cooked kale can provide 53 mg of vitamin C or fulfil 59 daily needs.

 

14. Broccoli

Half a cup of cooked broccoli can provide 51 mg of vitamin C or meet the daily vitamin C requirement of 57%. Some observational studies have shown a possible link between eating plenty of vitamin C-rich vegetables and lower oxidative stress, improved immunity and reduced risk of cancer and heart disease. Meanwhile, a randomized study gave 27 young men who were heavy smokers 250 grams of steamed broccoli containing 146 mg of vitamin C daily. After ten days, their levels of the inflammatory marker C-reactive protein decreased by 48%.