Food sources that are high in vitamin C enriches the body. Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables. It functions as an antioxidant in your body and also supports many processes in the body like immune function, collagen synthesis, cardiovascular health, wound healing e.t.c. It is also vital for connective tissue, bone, and tooth health.
The current Daily Value (DV) for vitamin C is 90 mg daily for men and 75 mg for women
Here are foods that are high in vitamin C.
1. Strawberries
Strawberries (Fragaria x ananassa) contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate and other beneficial antioxidants. Because of their high nutrient content and beneficial plant compounds, regularly eating strawberries may help reduce the risk of several health conditions, including cardiovascular disease, obesity, and diabetes.
2. Mustard spinach
Mustard spinach and other dark, leafy cruciferous vegetables are high in other nutrients as well like vitamin A, potassium, calcium, manganese, fiber, folate.
3. Acerola cherries
Acerola cherries’ high vitamin C content provides antioxidant and anti-inflammatory properties. Cherries are also a rich source of polyphenols, a type of micronutrients found in plants. Polyphenols can protect your body from oxidative stress, reduce inflammation, and promote cardiovascular health.
4. Kale
Kale (Brassica oleracea var. sabellica) is a cruciferous vegetable. It also supplies large amounts of vitamin K and the carotenoids lutein and zeaxanthin. Boiling and frying leafy greens can increase the bioavailability of health-promoting compounds. This may help reduce the risk of chronic inflammatory diseases.
5. Broccoli
Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable.
Eating plenty of cruciferous vegetables rich in vitamin C may be associated with a decreased risk of cancer.
6. Rose hips
The rose hip (Rosa canina L.) is a small, sweet, tangy fruit from the rose plant. And it’s loaded with vitamin C. Vitamin C plays an important role in collagen synthesis, which supports skin health, elasticity, and integrity as you age.
7. Guavas
Guava is particularly rich in the antioxidant lycopene. Eating guava lowers participants’ blood pressure and total cholesterol levels.
8. Kakadu plums
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges. It has the highest known concentration of vitamin C of any food, containing up to 2,907 mg per 100 grams (g). It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health.
9. Black currants
Black currants get their rich, dark color from anthocyanins, a type of flavonoids, which have antioxidant effects. Diets high in antioxidants such as vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases such as heart disease, cancer, and neurodegenerative diseases.
10. Kiwis
Kiwis can have an inhibitory effect on blood platelets, which may help reduce the risk of blood clots and stroke. Kiwi consumption may also benefit your immune system. Vitamin C may protect against pneumonia or prevent the common cold by boosting the immune system with its anti-inflammatory and antioxidant properties.
11. Brussels sprouts
Like most other cruciferous vegetables, Brussels sprouts are high in many vitamins, including vitamin K and vitamin A.
Vitamins C and K are both important for bone health. In particular, vitamin C aids in the formation of collagen, which is the fibrous part of your bones. High dietary intake of vitamin C was associated with a 26% reduced risk of hip fractures and a 33% reduced risk of osteoporosis.
12. Oranges
Like other citrus fruits, oranges are high in vitamin C. Widely eaten, oranges make up a significant portion of dietary vitamin C intake.
13. Lemons
The vitamin C in lemon juice also acts as an antioxidant, which is evident in its ability to prevent other fruits and foods from browning.
Lemon juice has also been found to lower blood pressure and reduce the effects of bread on blood sugar.
14. Papayas
Vitamin C aids memory and has potent anti-inflammatory effects in your brain.
Papaya extracts treat symptoms of chronic conditions and cancers via their antioxidant properties.
15. Persimmons
Persimmons are an orange fruit resembling tomatoes. There are many varieties of persimmons.
Though the Japanese persimmon (Diospyros kaki) is the most popular, the native American persimmon (Diospyros virginiana) contains almost nine times more vitamin C. One American persimmon contains 16.5 mg of vitamin C, or 18% of the DV.
