Vitamin C is classified as a water soluble vitamin. It can be found in wide range of foods, especially vegetables and fruits.
It is well known for its positive effects on immune function and skin health, as well as being a potent antioxidant.
It is also an important ingredient in the synthesis of bones, connective tissue, teeth, collagen and small blood vessels.
Your body does not have the capacity to produce or store vitamin C. Hence, it is important to obtain it from your diet in the recommended amounts.
The recommended daily intake or what is know as daily value (DV) of vitamin C is 90 mg.
Below are foods with vitamin C that you incorporate in your diet.
Foods with Vitamin C
1. Acerola Cherries
Studies done on animals have shown that Acerola cherries may have anticancer properties. They have also been found to belp prevent UVB skin damage and minimize DNA damage that results from bad diet.
Aside from the great results obtained from animal studies, no studies on the effects of this cherry has been done on humans.
2. Kakadu Plums
The Kakadu plums, also known as Terminalis ferdinandiana, has its origin in Australia. Compared to oranges, it has 100 times more vitamin C.
Also, it has high levels of vitamin E, potassium and the antioxidant lutein, which is key in boosting eye health.
3. Rose Hips
This is a small, tangy fruid produced by a rose plant. It has high concentration of vitamin C.
Six pieces of this fruit can deliver around 132% of the daily value of vitamin C.
Guavas are tropical fruits with a Mexican and South American nativity.
One fruit of guava has 126 mg of vitamin C which is equivalent to 140% of the daily value of vitamin C. It is specifically rich in the antioxidant lycopene.
A study done for six weeks involving 45 young and healthy individuals concluded that eating 400 grams of peeled guava daily had a significant effect of lowering total cholesterol and blood pressure levels.
5. Chili Peppers
One green chili pepper has 109 mg of vitamin C. This is approximately 121% of the daily value of vitamin C.
Also, it has high concentration of capsaicin, component that accounts for their hot taste.
Capsaicin is also known to have pain-relieving and anti-inflammatory effects.
6. Sweet Yellow Peppers
In sweet or bell peppers, the concentration of vitamin C increases as they mature.
One-half cup (75 grams)of this pepper is said to have 137 mg of vitamin C, an equivalent of 152% of the daily value.
Apart from being a popular remedy for respiratory conditions and sore throats, chyme is also a good source of vitamin C.
You can get 45 mg of vitamin C from an ounce (28 grams) of fresh thyme. Compared to vitamin C, it has three times more vitamin C content.
The rich, dark color of black currents is due to antioxidant flavonoids that it contains.
Research has shown that high-antioxidant diets such as anthocyanins and vitamin C may reduce damage from oxidative stress associated with chronic diseases such as cancer, heart disease, and neurodegenerative diseases.
9. Mustard Spinach
You can get 195 mg of vitamin C from a cup of raw chopped mustard spinach. This is equivalent to 217% of the daily value.
Cooking heat reduces vitamin C content in foods. However, even with heating, a cup of cooked mustard greens is still able to provide 117 mg of vitamin C, an equivalent of 130% of the daily value.
In two tablespoons (8 grams) of freshh parsley there is 10 mg of vitamin C. This is equivalent to 11% of the daily value of vitamin C.
Kale belongs to a class of vegetables known as cruciferous.
You can get 80 mg of vitamin C from a cup of chopped raw kales. This is equivalent to 89% of the daily value of vitamin C.
You can get 70 mg of vitamin C from a medium-sized orange. This is an equivalent of 78% of the daily value of vitamin C.
You can get 83 mg of vitamin C from one whole raw lemon (including peels). This is an equivalent of 92% of daily value of vitamin C. This vitamin C is also an antioxidant.
You can get 7 mg of vitamin C from one lychees. This is an equivalent of 7.5% daily value of vitamin C.
Also, lychees have omega-3 and omega-6 fatty acids that are beneficial in improving the health of your blood vessels, heart and brain.
You can get 87 mg of vitamin C from one cup (145 grams) of papaya. This is equivalent to 97% of daily value of vitamin C.
You can get 89 mg of vitamin C from a cup of strawberry halves. This is equivalent to a daily value of 99% of vitamin C.
Apart from vitamin C, strawberries also contain manganese, folate, flavonoids and other beneficial antioxidants.
Research shows that strawberries may aid in prevention of cancer, dementia, vascular disease and diabetes due to its high antioxidant content.
The Bottom Line
Vitamin C is important for the wellbeing of your connective tissue, immune system, heart and blood vessels, among other parts of your body.
Being deficient in this vitamin may have a negative implication on your health.
By incorporating some of the foods shared above into your diet, your vitamin C needs should be covered.