It also discusses the vitamin’s function and health benefits.
Best Foods For Vitamin C
One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).
1. Kakadu Plums
It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3).
It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health Summary Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.
#1: Guavas
Ed: July 28th, 2021
Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing. (1,3)
Vitamin C, like zinc and vitamin A, also helps support your immune system. (4,5,6)
High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas.
The current daily value (% DV) for vitamin C is 90mg. (7)
Below is a list high vitamin C foods ranked by a common serving size, use the nutrient ranking of over 200 foods high in vitamin C to see the foods highest in vitamin C by nutrient density (per gram), or see rankings of fruits high in vitamin C, and vegetables high in vitamin.
Why You Need Vitamin C
It helps your body produce essential compounds (collagen L-carnitine and neurotransmitters) that help your nerves, heart, brain, and muscles function and your body produce energy.
It also helps your body metabolise protein and absorb iron. Adults aged 19 to 64 need about 40 milligrams (mg) of vitamin C a day. If you eat the right foods, you can easily get your daily value from your regular diet.
Symptoms of scurvy include:
Fatigue
Irritability and sadness
Severe joint of leg pain
Swollen, bleeding gums
Red or blue spots on your skin
Your skin bruising easily
On the other hand, too much Vitamin C may cause stomach pain and other digestion issues. However, overdose of the vitamin is not a concern as it is not stored in your body. Because of this, Vitamin C plays an important role in wound healing.
Vitamin C deficiency impairs your immune system and increases your risk of getting infections. Maintenance of Bones , Teeth , and Cartilage
Vitamin C helps repair and maintain healthy bones, teeth, and cartilage (the rubbery material that covers the ends of bones).