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Good Sources Of Vitamin C

Materials Of The Food Sources Of Vitamin C

Top 13 Richest Sources of Vitamin C (Boost Immune System)

We advise not to buy products from brands that dont specify the materials they use unless were sure the product is made with good quality materials. Its important to be confident about a purchase before you make one, so when the materials used arent clearly specified, it makes us doubt the products quality.

Its imperative to consider what material will work best for your requirements before you make an investment since you could find yourself wasting your money.

It Helps Maintain Healthy Gums

Vitamin C deficiency can cause periodontal disease, a severe form of gingivitis. It develops because lower vitamin C levels can weaken connective tissues and quickly break down the capillaries. Conversely, a regular and moderated intake of Vitamin C can prevent bleeding gums and improve oral health.

Hence, vitamin C keeps the connective tissues of the gums healthy and strong. As a result, they hold your teeth in place and reduce tooth wear in early childhood.

Should I Take A Supplement

There are many other vitamin C-rich foods, including oranges, kale, broccoli, and strawberries. The nutrient is vital for immune system function, and not getting enough can have adverse health effects. However, most people who eat a colorful, well-balanced diet will not need to take a vitamin C supplement. To learn more about vitamin recommendations, speak with a pharmacist or healthcare provider.

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Protects Cells From Free Radical Damage

Our bodies produce free radicals due to cigarette smoke, air pollution, excessive sunlight, and normal metabolism. Vitamin C is an antioxidant that protects your cells from free radical damage. As a result, it stops untimely ageing and prevents diseases like cancer and heart diseases, as mentioned above. In other words, it avoids the harmful effects of pollution around us.

Things To Consider Before Buying The Best Food Sources Of Vitamin C

Top Rich Food Sources Of Vitamin C

Now, when you do research prior to buying the best Food Sources Of Vitamin C, there are certain things you need to consider. Because these considerations come into play by ensuring that you do not end up with the wrong choice.

Finding the perfect Food Sources Of Vitamin C is not rocket science and doesnt require extensive research. Some important features which you should look out for are described below.

Also Check: What Vitamins Make Your Immune System Stronger

Other Vitamin C Rich Foods


Data for the curated food lists comes from the USDA Food Data Central Repository.

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.

What Is The Recommended Daily Allowance Of Vitamin C

Its extremely difficult to overdose on vitamin C through food alone, but it is possible to experience side effects if you somehow overdo it on supplements. The NIH recommends that adults get no more than 2,000 milligrams a day. Its equally difficult to be vitamin C deficient, unless you live somewhere with little access to fruits and vegetables. Moore says at the very minimum your body needs 10 mg of vitamin C per day, but the recommended daily allowance varies depending on age, gender, life stage, and lifestyle choices like smoking.

According to research published by the U.S. Food and Nutrition Board, among people age 19 and older, the RDA is 90 mg for men and 75 mg for women. Anyone who smokes regularly needs extra vitamin C, and should get an additional 35 mg per day. Pregnant women need 85 mg, and lactating women require 120 mg of vitamin C.

Michael Wald, MD, ND, PhD, a registered dietitian in Chappaqua, New York, and the host of the podcast Ask the Blood Detective, says the RDA is the minimum amount needed to prevent vitamin C deficiency, and it isnt necessarily representative of the ideal vitamin C value each person needs.

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Nine Sources Of Vitamin C To Boost Your Immune Health

Mix up your diet with these these tasty sources of vitamin C

Vitamin C is one of the essential nutrients needed to maintain a healthy immune system, so its important to ensure that youre including enough sources of vitamin C in your diet. But as well as supporting our immune system, vitamin C plays other roles in ensuring we stay healthy.

According to dietician Helen Bond, vitamin C has a key role to play in making collagen , so its vital for helping with wound healing.

It is also needed for our nervous system, helping to support and strengthen our immune system, and as an antioxidant, it helps mop up cell damaging free radicals, she adds.

A lack of vitamin C can result in scurvy, a condition that is practically unheard of these days, according to Bond .She adds that it is very rare to suffer from a deficiency of vitamin C in the U.S. and most age groups can get enough from their daily diets. The daily RDA of vitamin C for adults is 90mg for men and 75mg for women.

What about vitamin C supplements? Bond warns that large amounts of vitamin C thats over 1000mg/1g a day can cause side-effects such as stomach pains, diarrhea and flatulence, but youre more likely to get this much through taking supplements.

She also says that there is very little evidence that vitamin C supplements prevent colds or speed up recovery and to that end, “its even more important to focus your attention on enjoying a balanced and varied diet, including lots of vitamin C-rich foods”.

Speeds Up The Healing Of Wounds

Benefits Of Vitamin C And Food Sources

Vitamin C leads to collagen production, a protein present in connective tissues of the skin, muscles, and tendons. So regular intake of this vitamin is helpful in wound healing. Vitamin C speeds up the healing process, whether the wound is a minor or deep cut, broken bone or burns.

Vitamin C is the principal water-soluble antioxidant found in plasma. It is a two-fold action it oxidises itself and regenerates and activates iron or copper. Then it removes the damaging oxidising agent. The process helps in speeding up the wound healing process.

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How Much Vitamin C Do You Need

The recommended daily allowance of vitamin C for adults 19 years and older is 90 mg daily for men and 75 mg for women. People who are pregnant or breastfeeding may need 85 to 120 mg per day.

Tobacco smoking can reduce vitamin C levels in the body, so if you are a smoker, you should consume about 35 mg above the daily recommendation.

You can find out how much vitamin C is in foods by checking the nutrition labels in the package.

Folk wisdom suggests that taking extra vitamin C can help prevent or shorten common colds. Some people even engage in a practice called “mega-dosing,” where they take well about the recommended amount of vitamin C in an effort to improve their health. The research has not shown this to be a useful tactic.

There is some evidence that taking extra vitamin C on a regular basis shortens the duration of cold symptoms. However, it only seems to work if you take vitamin C before you get the cold or at the very first sign of cold symptoms. If you wait until more significant symptoms start, vitamin C doesn’t have an effect.

Regardless, consuming more than the recommended daily amounts of vitamin C isn’t typically dangerous. You can take up to 1000 mg of vitamin C per day without causing health problems. There is a limit to how much of the nutrient your body can absorb, but any excess is excreted in your urine.

Vitamin C’s Role In The Body

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.

The body doesn’t store vitamin C, so overdose is not a concern. But it’s still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.

Vitamin C is one of the âwater-solubleâ vitamins. Because your body doesnât store them, you need to keep them in your diet all the time to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water.

Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.

Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.

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Food Sources Of Vitamin A

There are different compounds with vitamin A activity in animal and plant foods. Plant foods can be easy to spot as they tend to have orange/yellow pigment known as beta-carotene.

Plant sources include:

  • orange and yellow fruit and vegetables such as carrots, red capsicum, mangoes, sweet potatoes, apricots, pumpkin and cantaloupe
  • leafy green vegetables such as spinach, peas and broccoli.

Animal sources include:

  • some fortified milk and milk products .

How To Get More Vitamin C In Your Diet

Vitamin C

This antioxidant is found in a variety of fruits and vegetables.

The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.

Here are eight easy ways to work more fruits and veggies into your diet each day:

  • Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups.
  • Keep cut-up fruits and veggies on hand so they are ready for a quick snack.
  • Frozen fruit slices make a cool summer treat.
  • Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps.
  • Eat raw veggies with hummus, low-fat dips, and salsas.
  • Add fresh or frozen berries to muffins, pancakes, cereal, and salads.
  • Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack.
  • Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack.
  • The bottom line? “There is no one silver bullet vitamin, mineral, or nutrient,” says Sandquist. “It is all about the big picture. And eating a varied diet rich in all the nutrients is the best strategy for good health.”

    Her advice: Take a daily multivitamin, because most people don’t get enough of several nutrients. And if you want to combat colds and flu, wash your hands more often.

    Show Sources

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    Vitamin C Benefits And Uses

    Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietician, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent any disease.

    Vitamin C has been marketed for use to treat and/or prevent many conditions, from the common cold and COVID-19 to arthritis and Alzheimer’s disease. Even so, there’s scant evidence to support most claims about vitamin C.

    What researchers have learned is that vitamin C appears to play a lot of important roles in your body. The most beneficial aspect may be its antioxidant activity.

    Food Sources Of Vitamin C

    It is always best to get your nutrients from food rather than supplements.

    Fruits and vegetables, especially citrus fruits, are good sources. Foods naturally rich in vitamin C include:

    • Raw red bell peppers: 95 milligrams per 1/2-cup serving
    • Orange juice: 93 milligrams per 3/4-cup serving
    • Orange: 70 milligrams per one medium fruit
    • Kiwi: 64 milligrams per one medium fruit
    • Raw green peppers: 60 milligrams per 1/2-cup serving
    • Cooked broccoli: 51 milligrams per 1/2-cup serving
    • Strawberries: 49 milligrams per 1/2-cup serving
    • Cooked Brussels sprouts: 48 milligrams per 1/2-cup serving
    • Tomato juice: 33 milligrams per 3/4-cup serving
    • Cantaloupe: 29 milligrams per 1/2-cup serving

    If you don’t get enough vitamin C from what you eat, a supplement can help get you to the right levels.

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    Top 20 Vitamin C Foods

    The best way to meet your vitamin C needs is by incorporating a few vitamin C foods into your diet.

    What foods have vitamin C? Here are the top vitamin C superfoods to start stocking up on, according to the U.S. Department of Agriculture National Nutrient Database, many of which are low in calories but full of nutrients beyond just vitamin C:

  • Black Currant 1 cup: 203 milligrams
  • Red Pepper 1 cup: 190 milligrams
  • Kiwifruit 1 cup: 164 milligrams
  • Guava 1 fruit: 126 milligrams
  • Green Bell Pepper 1 cup: 120 milligrams
  • Orange 1 large: 98 milligrams
  • Strawberries 1 cup: 89 milligrams
  • Papaya 1 cup: 87 milligrams
  • Broccoli 1 cup, raw: 81 milligrams
  • Kale 1 cup, raw: 80 milligrams
  • Parsley 1 cup: 80 milligrams
  • Pineapple 1 cup: 79 milligrams
  • Brussels Sprouts 1/2 cup, cooked: 48 milligrams
  • Cauliflower 1 cup, raw: 46 milligrams
  • Mango 1 cup: 46 milligrams
  • Lemon 1 fruit: 45 milligrams
  • Grapefruit 1/2 fruit: 38 milligrams
  • Honeydew 1 cup: 32 milligrams
  • Peas 1 cup, cooked: 23 milligrams
  • Tomatoes 1 cup, raw: 23 milligrams
  • About Vitamins And Minerals

    Food as Medicine – Sources Of Vitamin C, D, Polyphenols, Zinc, and Quercetin

    Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes. Basically, they keep us healthy and help our bodies to function.

    We get vitamins and minerals from the foods we eat. For most of us, a healthy and varied diet is all we need to stay healthy. It is best to get vitamins and minerals from eating a variety of healthy unrefined foods.

    Vitamins and minerals can cause toxicity if consumed in large amounts.

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    Top 10 Foods Highest In Vitamin C

    Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing.

    Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer.

    Vitamin C, like zinc and vitamin A, also helps support your immune system.

    High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value for vitamin C is 90mg.

    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 , or see rankings of fruits high in vitamin C, and vegetables high in vitamin C.

    Red bell peppers provide around 50% more vitamin C than green bell peppers. View the complete comparison of green vs red bell peppers.

    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.

    Although vitamin C deficiency is relatively rare, it can lead to the disease called scurvy. Symptoms of scurvy include:

    • 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:

    Wound Healing

    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.

    Immune Function

    Vitamin C contributes to immune defense against disease and infections. 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 .

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    Helps Prevent Iron Deficiency

    Iron is an essential nutrient that serves multiple functions. It builds red blood cells and assists the transportation of oxygen throughout the body. Vitamin C absorbs the iron from your diet. It further converts it into an easily absorbable form. 100 mg of vitamin C can improve iron efficiency in the body by 67%. According to research, it helps lower the chances of contracting anaemia.


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