Final up to date: july twenty eighth, 2021
vitamin c is a necessary nutrient required for the upkeep of pores and skin, blood vessels, bones and cartilage, and wound therapeutic. (1,3)
vitamin c, like zinc and vitamin a, additionally helps help your immune system. (4,5,6)
excessive vitamin c meals embody guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas.
The present every day worth (% dv) for vitamin c is 90mg.
#1: Guavas
The present every day worth (% dv) for vitamin c is 90mg.
1. Kakadu Plums
It has the best recognized focus of vitamin c, containing as much as 5,300 mg per 100 grams. It’s additionally wealthy in potassium, vitamin e and the antioxidant lutein, which can profit eye well being Only one plum delivers round 530% of the dv.
2. Acerola Cherries
Animal research utilizing acerola extract have proven that it could have cancer-fighting properties, assist stop uvb pores and skin harm and even lower dna harm attributable to dangerous food plan Abstract simply one-half cup of acerola cherries delivers 913% of the beneficial dv for vitamin c. the fruit could even have cancer-fighting properties, though human-based analysis is missing.
Rose hips the rose hip is a small, candy, tangy fruit from the rose plant. Vitamin c is required for collagen synthesis, which helps pores and skin integrity as you age. Research have discovered that vitamin c reduces solar harm to the pores and skin, lessening wrinkling, dryness and discoloration and bettering its general look.
Chili peppers one inexperienced chili pepper accommodates 109 mg of vitamin c, or 121% of the dv. As compared, one purple chili pepper delivers 65 mg, or 72% of the dv (12, 13). There’s additionally proof that roughly one tablespoon (10 grams) of purple chili powder could assist improve fats burning Abstract inexperienced chili peppers comprise 242 mg of vitamin c per 100 grams. Subsequently, one inexperienced chili pepper delivers 121% of the dv, whereas one purple chili pepper delivers 72%. It’s significantly wealthy within the antioxidant lycopene (15).
A six-week research involving 45 younger, wholesome individuals discovered that consuming 400 grams of peeled guava per day, or round 7 items of this fruit, considerably lowered their blood stress and whole levels of cholesterol One guava fruit delivers 140% of the dv for this vitamin. Consuming sufficient vitamin c is vital in your eye well being and should assist shield towards cataract development.
Abstract yellow peppers comprise the best vitamin c focus of all candy peppers with 183 mg per 100 grams. One-half cup of candy yellow peppers delivers 152% of the beneficial dv. Blackcurrants one-half cup (56 grams) of blackcurrants (ribes nigrum) accommodates 101 mg of vitamin c, or 112% of the dv (20).
Antioxidant flavonoids often called anthocyanins give them their wealthy, darkish coloration. Research have proven that diets excessive in antioxidants like vitamin c and anthocyanins could scale back oxidative harm related to continual ailments, together with coronary heart illness, most cancers and neurodegenerative ailments Thyme gram for gram, contemporary thyme has 3 times extra vitamin c than oranges and one of many highest vitamin c focus of all culinary herbs.
Together with different leafy greens, parsley is a big supply of plant-based, non-heme iron. Vitamin c will increase the absorption of non-heme iron. One two-month research gave individuals on a vegetarian food plan 500 mg of vitamin c twice a day with their meals.
Sprinkling two tablespoons of contemporary parsley in your meal delivers 11% of the dv for vitamin c, which helps improve iron absorption. Mustard spinach one cup of uncooked chopped mustard spinach supplies 195 mg of vitamin c, or 217% of the dv (30). One cup of chopped uncooked kale supplies 80 mg of vitamin c, or 89% of the dv.
It additionally provides excessive portions of vitamin okay and the carotenoids lutein and zeaxanthin (32). One cup of cooked kale supplies 53 mg, or 59% of the dv for vitamin c (33). These potent antioxidants could assist scale back continual inflammatory ailments One cup of uncooked kale delivers 89% of the dv for vitamin c, whereas a evenly steamed cup supplies 59%. Kiwis one medium kiwi packs 71 mg of vitamin c, or 79% of the dv (35). Research have proven that the vitamin-c-rich kiwifruit could assist scale back oxidative stress, decrease ldl cholesterol and enhance immunity A research in 30 wholesome individuals aged 20–51 discovered that consuming 2–3 kiwis on daily basis for 28 days diminished blood platelet stickiness by 18% and lowered triglycerides by 15%. One other research in 14 males with vitamin c deficiency discovered that consuming two kiwis every day for 4 weeks elevated white blood cell exercise by 20%. Abstract kiwis comprise 93 mg of vitamin c per 100 grams.
After ten days, their ranges of the inflammatory marker c-reactive protein had decreased by 48% Abstract broccoli accommodates 89 mg of vitamin c per 100 grams. Like most cruciferous greens, brussels sprouts are additionally excessive in fiber, vitamin okay, folate, vitamin a, manganese and potassium.
One-half cup of steamed brussels sprouts supplies 54% of the dv for vitamin c, which can enhance your bone energy and performance. One complete uncooked lemon, together with its peel, supplies 83 mg of vitamin c, or 92% of the dv (44). The vitamin c in lemon juice additionally acts as an antioxidant.
Abstract lemons comprise 77 mg of vitamin c per 100 grams, with one medium lemon delivering 92% of the dv. Vitamin c has potent antioxidant advantages and may preserve your minimize vegatables and fruits from turning brown. Lychees additionally comprise omega-3 and omega-6 fatty acids, which profit your mind, coronary heart and blood vessels.
Research particularly on lychee are unavailable. Every further serving of fruits or greens lowered the danger by a further 17% Abstract lychees comprise 72 mg of vitamin c per 100 grams.
Abstract american persimmons comprise 66 mg of vitamin c per 100 grams. Vitamin c additionally aids reminiscence and has potent anti-inflammatory results in your mind One cup of papaya delivers 87 mg of vitamin c, which can assist enhance reminiscence.
Strawberries comprise a various and potent mixture of vitamin c, manganese, flavonoids, folate and different useful antioxidants. Abstract strawberries comprise 59 mg of vitamin c per 100 grams. Extensively eaten, oranges make up a good portion of dietary vitamin c consumption.
For instance, half a grapefruit accommodates 44 mg or 73% of the dv, a mandarin 24 mg or 39% of the dv and the juice of 1 lime 13 mg or 22% of the dv (56, 57, 58). Abstract oranges comprise 53 mg of vitamin c per 100 grams. One medium orange delivers 70 mg of vitamin c. different citrus fruits, akin to grapefruit, mandarins and limes, are additionally good sources of this vitamin.
Contents
Good sources of vitamin c vitamin c is present in all kinds of fruit and greens. Adults aged 19 to 64 want 40mg of vitamin c a day. Vitamin c can’t be saved within the physique, so that you want it in your food plan on daily basis.
It is best to be capable of get all of the vitamin c you want by consuming a assorted and balanced food plan. In the event you take vitamin c dietary supplements, don’t take an excessive amount of as this could possibly be dangerous.