Vitamin C is an antioxidant that has a number of benefits for our health. This article will explain why you should increase your vitamin C intake and also list the best food you can eat to get your daily dose of it.
There are a variety of fruits and vegetables that have vitamin C.
The amount of vitamin C varies considerably, but some of the best sources include:
Bell peppers
Citrus fruits (oranges, grapefruit, tangerines)
Strawberries
Kiwi fruit
Broccoli and other green leafy vegetables
Fruits and vegetables are a great source of vitamin C. The following is a list of fruits and vegetables that contain the most vitamin C:
Kiwi (1 medium fruit) – 31 mg
Broccoli (1 cup raw) – 43 mg
Red bell pepper (1/2 cup chopped) – 53 mg
Orange (1 medium fruit) – 53 mg
Strawberries (1 cup) – 49 mg
Grapefruit (1/2 fruit) – 40 mg
Fruits and vegetables are the best sources of vitamin C. If you’re looking for more ways to add more fruits and vegetables to your diet, here are some options:
Strawberries, raspberries, and blackberries
Cantaloupe, honeydew melon, watermelon
Sweet bell peppers
Broccoli, Brussels sprouts and cauliflower
Oranges and grapefruits
Kiwi fruit*
Vitamin C is an essential nutrient that helps the body form and maintain connective tissue, aids in the absorption of iron, and promotes healing.
Vitamin C deficiency is rare because the primary sources of vitamin C in most diets are fruits and vegetables.
The following fruits and vegetables are excellent sources of vitamin C:
Vitamin C deficiency can cause scurvy, a disease that causes swollen, bleeding gums, loose teeth, joint pain and slow wound healing.
Vitamin C is water-soluble, so it cannot be stored in your body for later use. If you don’t get enough in your diet every day, you may become deficient over time.
Vitamin C is a water-soluble vitamin that the body does not store. It is found in fruits and vegetables, especially citrus fruits such as oranges, lemons and grapefruits; green vegetables like broccoli, potatoes and Brussels sprouts; red peppers; tomatoes; and strawberries.
Vitamin C helps the body to form collagen which is essential for healthy skin, bones, gums and teeth. Vitamin C also helps to make carnitine which is vital for energy production.
A deficiency of vitamin C can cause scurvy. In fact, scurvy was one of the first diseases identified as being caused by a vitamin deficiency.
Vegetables and fruits that have vitamin c
Fruits and vegetables are a rich source of vitamin C. Vitamin C is an antioxidant that helps your body fight against disease and also helps in repairing damaged cells. This vitamin is found in different types of fruits and vegetables, but some have more than others.
What foods have vitamin c besides fruits
Grapefruit is one of the best sources of vitamins. It contains many essential nutrients like potassium, sodium, calcium and magnesium, which are required for maintaining a healthy cardiovascular system. Grapefruits also contain bioflavonoids, phenolic compounds with antioxidant properties that help fight against free radicals that cause cell damage and disease development.
Which vitamin is found in fruits and vegetables
Vitamin C or ascorbic acid is an essential water-soluble vitamin that is widely distributed in most fresh fruits and vegetables (Clark et al., 2014). It plays an important role in collagen synthesis, iron absorption and immune function (Chen et al., 2016).
The following foods are also good sources of vitamin C:
Apple juice
Grapefruit juice
Orange juice
Pineapple juice
Tomato juice (not from concentrate)
Fruits and vegetables are packed with vitamins and minerals, including vitamin C.
Vitamin C is an antioxidant that helps protect your body against free radical damage. It’s also a building block of collagen, which keeps your skin looking firm and youthful.
There’s no recommended daily allowance for vitamin C because your body only needs so much of it. But there are foods that contain more vitamin C than others — here are some of the best:
Oranges . One orange contains 95 milligrams of vitamin C (about 136 percent of the DV). Oranges also have folate, thiamin, potassium and other nutrients.
Strawberries . One cup (149 grams) of strawberries contains 144 milligrams of vitamin C (about 209 percent of the DV). They’re also high in fiber, manganese and vitamin K.
Citrus fruits . A cup (149 grams) of grapefruit or orange sections contains about 90 milligrams each — about 133 percent of the DV for each fruit. You’ll also get potassium from citrus fruits like oranges, tangerines and grapefruit.
Tomatoes . A medium tomato has about 22 milligrams of vitamin C (about 33 percent of the DV), but if you eat tomatoes regularly
The National Institutes of Health (NIH) states that a person needs 90 milligrams (mg) of vitamin C per day. Vitamin C is found in many fruits and vegetables, but the best sources are citrus fruits, bell peppers, kiwi fruit, papayas and strawberries. To meet your daily requirement, eat a variety of fruits and vegetables throughout the day.
According to the University of Maryland Medical Center (UMMC), a cup of raw broccoli or Brussels sprouts provides about 45 mg of vitamin C; a medium orange provides about 65 mg; and a cup of raw red bell pepper contains about 95 mg.
The UMMC also reports that one medium apple has 35 mg of vitamin C; one large tomato contains 8 mg; one cup of raw spinach has 10 mg; and one cup of raw green beans has 11 mg.
Some fruits and vegetables are rich in vitamin C. Here are some examples:
Vegetables:
Cauliflower (1 cup) – 30 mg
Spinach (1 cup) – 24 mg
Parsley (1/2 cup) – 15 mg
Broccoli (1 cup) – 12 mg
Corn (1 large) – 10 mg
Tomato juice (1 cup) – 9mg
Strawberries (20) – 9 mg
Oranges, tangerines and grapefruits (1 medium size fruit) – 8-11 mg