How Much Vitamin C Do You Need
You only need a very small amount of vitamin C on a regular basis.
- 90 mg for adult men
- 75 mg for adult women
Because vitamin C is a water soluble vitamin that your body cant store, its important to consume it on a regular basis.
Theres very little risk of consuming too much vitamin C, as any excess is easily flushed as long as a person is healthy.
Foods With Vitamin C That Youll Want To Try Right Now
You have more options than oranges.
Foods with vitamin C are easy to find if you know where to look. And thats a good thing, considering how important the nutrient is for your health.
You might already know that vitamin C, also called ascorbic acid, supports a healthy immune system. But the health benefits of vitamin C go way beyond launching strong attacks against germs.
Vitamin C is a powerful antioxidant, Caroline Green, RD, LD, a South Carolinabased registered dietitian and certified intuitive eating counselor, tells SELF. Antioxidants, as SELF reported previously, help neutralize unstable molecules called free radicals. When free radicals are left unchecked, they can damage cells through a process called oxidative stress, which can set the stage for various conditions, including cardiovascular disease, cancer, Alzheimers disease, and diabetes, according to the National Institutes of Health. Higher consumption of antioxidants may lower the risk of contracting these diseases.
Your tissues and skin need the stuff too. Vitamin C, which is a water soluble vitamin, is a key player in the formation of blood vessels, cartilage, muscle, and the skin-smoothing protein collagen. In fact, its perhaps even more important in collagen formation than protein is, Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and author of Recipe for Survival, tells SELF.
Vitamin C And Mental Health
Vitamin C deficiency may affect a persons mental health as well as their physical health.
Scurvy can also cause fatigue, which can negatively impact a persons quality of life. However, researchers found that people may experience mental health complications in a smaller vitamins c deficit than that necessary for scurvy diagnosis.
Different people require different intakes of vitamin C.
According to the ODS, the of vitamin C for adults is:
- 90 milligrams for males
- 75 mg for females
- 120 mg when breastfeeding
- an additional 35 mg for people who smoke
Children typically require less than this. People who smoke or have conditions that affect vitamin absorption in the intestines are at risk of having a lower intake and may require a higher amount.
The following sections discuss some of the most important benefits of vitamin C.
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Fruits Rich In Vitamin C: Complete List And How To Use
Fruits rich in vitamin C are a good alternative to keep your health up to date. Furthermore, vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels and cartilage.
As a powerful antioxidant, vitamin C helps to decrease oxidative stress in the body and is believed to reduce the risk of cancer.
Fruits rich in vitamin C include oranges and orange juice, kiwi, melon, grapefruit, cashew, guava, pineapple, papaya, strawberries, acerola and lemon.
News of the week:
Below is a list of fruits rich in vitamin C ranked by common serving size, use the nutrient ranking of 200+ foods rich in vitamin C to see the foods with the most vitamin C by nutrient density.
Foods High In Vitamin C For A Healthy Immune System
As cold and flu season approaches, many of us turn to oranges and orange juice to double down on vitamin C, a powerful antioxidant lauded for its integral role in supporting the immune system in fighting viruses and infections. Foods high in vitamin C play a variety of other functions in the body as well. If you understand how antioxidants work, then you know that vitamin C acts as a free radical scavenger and helps minimize oxidative damage. In this way, vitamin C can help protect against the development of certain chronic diseases such as heart disease and some cancers, as these pathologies can be the product of accumulated oxidative damage. Vitamin C also helps accelerate wound healing and is involved in protein metabolism and the absorption of iron.
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Citrus fruits like oranges, grapefruit, lemons, and clementines do contain a good dose of vitamin C, but there are actually lots of other fruits and healthy vegetables that are even richer sources of this potent antioxidant. In fact, when ranked according to the concentration of vitamin C per gram, oranges are about ninth on the list of the best sources of vitamin C. Therefore, as you reach for a nice crate of clementines or a bag of oranges to add to your shopping cart to help stave off winter colds and viruses, consider adding some of the other vitamin C heavy hitters also found in the produce aisle. In no particular order, we share 11 of the fruits and vegetables highest in vitamin C below.
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How To Identify Vitamin C Deficiency
Vitamin C is an essential element for the body, and you must consume it on a daily basis to prevent its deficiency. The unavailability of adequate vitamin C in the body can disrupt normal bodily functions and lead to various ailments. Here are some of the signs that might indicate vitamin C deficiency:
Collagen Synthesis For A Youthful Skin
Collagen is an important protein that plays a vital role in the production of connective tissues. Connective tissue is found in abundance in hair, nail, skin, and other body organs. The presence of sufficient vitamin C facilitates the production of collagen.
Collagen helps in maintaining the elasticity of the skin, which tends to decrease with age. Adequate collagen is essential for firm and healthy skin tissues. In addition, vitamin C is a popular beauty ingredient in many cosmetic products for a glowing and even skin tone.
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Other Vitamin C Rich Foods
You can check our data against the USDA by clicking the link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
Fruits High In Vitamin C
Vitamin C is one of the most common nutrients. It has powerful antioxidant properties and is needed for wound healing, repairing tissue, iron absorption, scurvy prevention and protecting heart health. The amount of vitamin C you need will depend on your age and gender, ranging from 40 mg to 120 mg per day.
Just to be safe, I usually get the majority of my vitamin c from REAL berry-sourced supplements . On top of that though, here are the fruits that I focus on to top off my vitamin c needs.
It is commonly thought that citrus fruits such as oranges and lemons are the only sources of vitamin C, but this is not the case. There are in fact lots of fruits and vegetables you can eat that will provide you with significant quantities of vitamin C.
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Good Sources Of Vitamin C
This water-soluble vitamin is found predominantly in fruits and vegetables, but experts feel that while cooking, the vitamins are reduced. Among the fruits, Amla is the highest in Vitamin C in India. Followed by amla, comes all other fruits such as the citrus fruits such as orange and sweet lime, papaya, guava, lemon, strawberries and grapefruit, says Krishnan who lists vegetables that are a good source of Vitamin C. Among vegetables, cabbage, Brussel sprouts, capsicum and green leafy vegetables have vitamin C. But the vitamin is lost during cooking in two ways. One by the heat itself and the other by the excess water which is removed from the vegetable while cooking. Whichever can be used by treating it to minimal heating or as raw is even better to retain the vitamin, she says.
Pro Tip: Taking Amla with any iron-rich food, in between meals, helps with the absorption of iron.
Major Fruit Supplies Of Ascorbate In Humans
Fresh fruits and vegetables are the major sources of this vitamin, therefore increasing its concentration will have an important impact in human nutrition. Ascorbate deficiency in developed countries has registered a decrease throughout time. At the end of last century. ascorbate deficiency in United States was around 13% of the population , but it dropped to 7% in the last survey effectuated during 2003-2004 period . According to early experiments, a daily dose of less than 10 mg was found to prevent scurvy . However, an Average Requirement of 90 mg/day for men and 80 mg/day for women, and a Population Reference Intake of 110 mg/day for men and 95 mg/day for women, has been established by the European Food Safety Authority . This is based on maintaining a plasma concentration around 50 mol/L of ascorbate, indicative of an adequate status . In United States and Canada, the Recommended Dietary Allowance is 90 mg/day for men and 75 mg/day for women .
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Relationship Of The Vitamin With Other Nutrients:
Vitamin C can increase the absorption of iron and can help lower your risk of dietary iron deficiency.
You sometimes recommend adding a vitamin C-rich food to meals and recipes for this reason.
Antioxidants in foods tend to work together in important and synergistic ways to provide protection from free radical damage.
The best known of these connections is that between vitamin E and vitamin C.
Specifically, vitamin C helps protect vitamin E in people, such as smokers, who have chronic overproduction of free radicals.
Likewise, we see the flavonoid class of plant-based antioxidants helping to make vitamin Cs free radical protection much stronger.
This is great news, as foods that are richest in flavonoids also tend to be among our best sources of vitamin C.
This synergistic protection is just one of many possible explanations for why the health benefits of plant-based diets cannot be replicated by nutritional supplements.
A great example of vitamin C and flavonoids in a whole, natural food is fresh oranges.
Most of the vitamin C is found in the orange colored watery portions, while many of the flavonoids are found in the white colored liners and section dividers. (This distribution of vitamin C and flavonoids in oranges is one reason why it can be helpful to consume the pulp along with the juice.
Five Fruits Packed With Vitamin C
Vitamin C is essential to a healthy diet. The down part, though, is that not only can the human body not create vitamin C on its own, it also doesnt store it very well, which means you need to get the right amount in order to fully experience the benefits.
According to the National Institute of Health, the recommended daily allowance for vitamin C is anywhere between 75 and 90 milligrams for adults and 25 and 65 mg for kids between the age of 4 and 18. The best sources of vitamin C are fruits and vegetables, but anyone with kids can tell you that veggies are often a tough sell. Broccoli and cauliflower are some of the healthiest things you can eat, but good luck getting your 8-year-old to try them. Luckily, there are many fruit options that are packed with vitamin C and taste delicious, to boot. Working them into your familys diet is an easy way to get everyone the nutrients they need while avoiding mealtime catastrophe.
As part of our family medicine practice, we focus on promoting healthy diets for you and your loved ones. Here are the top five fruits packed with vitamin C.
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Fruit Rich In Vitamin C
When we think of vitamin C, most of us automatically think of oranges and other citrus fruits, right? While its true that oranges do pack quite a bit of vitamin C, there are plenty of other fruits that are rich in vitamin C, too. This powerful antioxidant helps strengthen your bodys defenses, and heres where you can naturally find it in some of the tastiest fruits.
What Vitamins Are In Citrus Fruits
Herein, what are the benefits of eating citrus fruits?
Read on for 7 reasons to add these fruits to your diet.
- Theyre Rich in Vitamins and Plant Compounds.
- Theyre a Good Source of Fiber.
- Citrus Fruits Are Low in Calories.
- They May Reduce Your Risk of Kidney Stones.
- They May Help Fight or Protect Against Cancer.
- They Contain Nutrients That Boost Heart Health.
Subsequently, question is, do all citrus fruits have vitamin C? Summary Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins and limes, are also good sources of this vitamin.
Accordingly, what fruit has the most vitamin C?
Fruits with the highest sources of vitamin C include:
- Citrus fruits and juices, such as orange and grapefruit.
- Strawberries, raspberries, blueberries, and cranberries.
Do lemons have more vitamin C than oranges?
Ã¢The answer is yes and no,Ã¢ says Murg. Lemons contain about 53 mg vitamin C per 100 g of juice. Ã¢This is more than apples, honeydew melons, raspberries or mangoes provide. It is comparable to other fruits of the citrus family such as oranges or clementines.
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Impact Of Cooking Storing And Processing Vitamin C
The same thing that makes vitamin C so important its ability to protect against free radical damage also makes it very prone to damage from heat, oxygen and storage over time.
Indeed, the relative instability of vitamin C in foods makes a compelling case for fresh food dietary approaches, as we advocate in Worlds Healthiest Foods.
The vitamin C content of food will begin to decrease as soon as it is harvested, even though this decline can be slowed and minimized by cooling and retaining the food in all its form.
But a fresh vegetable rich in vitamin C like broccoli if left at room temperature for 6 days can lose almost 80% of its vitamin C.
This potential loss of vitamin C is one reason why storing broccoli is so important. according to the methods we describe in our individual food profiles.
Provide exact storage times and conditions that will help minimize nutrient loss from each food.
Long-term storage of vegetables can cost you a significant amount of vitamin C.
Kept frozen for a year, kale can lose half its vitamin C or more.
Canning is even more harmful, with 85% of the original vitamin C lost in the same year.
While cooking decreases the amount of vitamin C in most foods, the amount of vitamin C lost varies greatly depending on the cooking method.
For example, steaming broccoli for 15 minutes will reduce the vitamin C content by almost a quarter.
This is one of the reasons why the method for cooking broccoli can never last longer than 5 minutes.
Biosynthesis And Metabolism Of Ascorbate In Fruits
In most fruits, such as tomato, acidity decreases while sugar content increases during ripening . Major organic acids in tomato, contributing to fruit acidity, are malic and citric acids . However, the change in ascorbate levels during fruit ripening is a trait dependent on the species. In tomato , grape and strawberry , ascorbate content increases as the fruit ripens. This correlated with changes in the activity of enzymes affecting the redox state of the fruit during the breaker stage . Unlike tomato, grape and strawberry, kiwifruit showed a maximal ascorbate level at the immature green stage due to its high biosynthesis rate, it decreased as it ripened and then remained fairly stable until complete ripening . In peach fruits, ascorbate content gradually decreased during ripening . In different studies, the pattern of ascorbate accumulation does not match the expression of a specific gene involved in ascorbate biosynthesis or recycling, and therefore there is no clear connection between the expression of biosynthetic genes and ascorbate content . However, evidences gathered in these studies show that the overall size of the ascorbate pool correlated well with the oxidative status of the fruit, which is usually triggered at breaker stage .
Why You Need Vitamin C
Vitamin C is involved in the development and function of various body parts. It helps your body produce essential compounds that help your nerves, heart, brain, and muscles function and your body produce energy.
Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolise protein and absorb iron.
Adults aged 19 to 64 need about 40 milligrams of vitamin C a day. If you eat the right foods, you can easily get your daily value from your regular diet.
- 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.
Some health benefits of Vitamin C are:
Vitamin C is needed for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing.
Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections.
Vitamin C helps repair and maintain healthy bones, teeth, and cartilage .