13 Foods Rich in Vitamin C

We all wish that fresh foods could come with labels so that we know how much Vitamin C is present in them and how much we can take. There are several food sources that are rich in Vitamin C like citrus fruits, certain types of cherries and peppers, and fresh parsley.

Vitamin C, a water-soluble vitamin,  is found in many foods, particularly fruits and vegetables. Vitamin C functions as a powerful antioxidant in the body and plays important roles in building immunity, promoting neurotransmitter production, increasing collagen synthesis, and more. Consuming Vitamin C-rich foods in your diet may help reduce the risk of common health conditions like heart disease according to several published studies

There are documented scientific studies that Vitamin C is vital for collagen production, connective tissue health, and bone health. 

Similarly there are studies that demonstrate Vitamin C deficiency symptoms include higher susceptibility to infections, bleeding gums, frequent infections and bruising, poor wound healing, anemia, and scurvy.

Here is a list of Fruits and Vegetables that are rich in Vitamin C

  • Lemon - These are the powerhouse of Vitamin C, fibers, and antioxidants. Lemon may help in conditions of anemia, high heart disease, and cancer.
  • Guavas - This pink-fleshed fruit contains around 126 mg of Vitamin C, which helps to lower blood pressure as well as lower cholesterol levels.
  • Kiwi fruit - Vitamin C is loaded in Kiwi, the Vitamin C helps to reduce stress and improve immunity. It provides around 137 gm of Vitamin C, almost double the amount that is present in oranges.
  • Orange - Oranges may make a significant portion of dietary Vitamin C depending on the intake. It has anti-inflammatory and anti-cancer properties specifically that may battle skin cancer.
  • Papaya - Papaya is good for heart health and might even help protect against colon cancer, studies show. Papaya extract may also improve memory and has potent anti-inflammatory effects on your brain.
  • Tomato juice - Vitamin C present in natural Tomato Juice may help to improve heart health, and skin health.
  • Grapes and Grape juice - contain a powerful antioxidant necessary for connective tissue health.
  • Strawberry and Strawberry juice - contains a potent mix of Vitamin C. It also contains manganese, folate, and other antioxidants. Strawberries are high in anti may help to prevent diabetes, cancer, heart disease, etc.
  • Bell peppers - They are a rich source of Vitamin C, especially red bell peppers. It is recommended to eat them raw or roasted.
  • Broccoli - This may help lower your stress, increase immunity, and lower the risk of heart disease as well.
  • Kale - One cup of chopped kale provides around 80 mg of Vitamin C. Kale helps to reduce chronic inflammatory diseases according to an article
  • Brussels sprouts - Brussels sprouts are a rich source of Vitamin C, Vitamin K, Folic Acid, Fibers, Magnesium, and Potassium. They may improve bone strength and function according to the Association of Accredited Naturopathic Medical Colleges.
  • Cauliflower - contains a high amount of Vitamin C which is an antioxidant. It boosts immunity as well.

Always preferred to consume raw or mildly steamed vegetables and fruits instead of grilled or roasted ones as it retains most of the nutritional components in them. 

Vitamin C supplements  

Scientifically when the diet is not sufficiently rich in Vitamin C, it is proposed that Vitamin C can be supplemented orally or intravenously (IV) when higher doses are required in a few medical conditions or even for cosmetic procedures.

The recommended dietary allowance of Vitamin C is around 75 mg a day and 90 mg a day in men. Certain Vitamin C Supplements like the Bioglan Vitamin C effervescent give an excellent boost to Vitamin C levels by providing 1000 mg which is beneficial for increasing immunity and also the level of antioxidants in the blood.Vitabalans CMax 1000mg tablets are also a Lactose-Free, Sugar-Free, Gluten-Free and a Vegan option to choose from.  Until next week, stay fit with FITAMINAT.

Follow us for more information and health blogs every week!