List Of High Vitamin Foods
Fish is a good source for 9 of 14 essential vitamins.Vitamins AB12Dark Leafy Greens are a good source for 8 of 14 essential vitamins.Beta-CaroteneSeeds are a good source for 6 of 14 essential vitamins.B3Broccoli is a good source for 6 of 14 essential vitamins.KPork is a good source for 6 of 14 essential vitamins.DBeef and lamb is a good source for 5 of 14 essential vitamins.B9Mushrooms are a good source for 4 of 14 essential vitamins.DNuts are a good source for 4 of 14 essential vitamins.Vitamins B1Eggs are a good source for 4 of 14 essential vitamins.B12Bell Peppers are a good source for 4 of 14 essential vitamins.CAvocados are a good source for 4 of 14 essential vitamins.EPeas are a good source for 4 of 14 essential vitamins.EButternut Squash is a good source for 4 of 14 essential vitamins.Vitamins ATropical Fruits a good source for 4 of 14 essential vitamins.LycopeneDried Fruits are a good source for 4 of 14 essential vitamins.A
The Best Sources Of Vitamin C
Which foods are rich in vitamin C and what are the benefits to our health and wellbeing? We asked nutritionist Nicola Shubrook to explain.
Vitamin C, also known as ascorbic acid, is active throughout the body. Its water-soluble, meaning it dissolves in water, and is not stored by the body, so we need to ensure we get adequate amounts from our diet everyday.
A Bonus Potential Benefit Of Vitamin C Younger Healthier Skin
There is also a case for vitamin C keeping you looking young and vital. Per a review published in August 2017 in the journal Nutrients, vitamin C helps stimulate the production of collagen a protein that helps keep your skin firm and full. Diets rich in vitamin C are likely to have other positive benefits for the skin too. Some benefits noted in the study included reducing the formation of scars, preventing wrinkles, and maintaining overall health of your skin.
While vitamin C creams and serums are available as well, the review study found that delivery of vitamin C into the skin via topical application remains challenging. The study noted any potential benefits of applying vitamin C to the skin were creams that also contain vitamin E.
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What Does Science Say About Vitamin C For Specific Health Conditions
Theres no disputing vitamin C is a vital compound needed for the healthy functioning of our bodies. There is an ever-growing list of afflictions and conditions vitamin C is suggested to improve or prevent, but not all are backed by science, including:
Vitamin C might help to decrease the duration of a cold, but taking it preventively the research doesnt necessarily support that, she says. A study published in the Cochrane Database of Systematic Reviews found that high doses of vitamin C may reduce the duration of a cold, but did not have an impact on preventing or reducing the symptoms of a cold.
One thing Moore says there is evidence for is vitamin C does help the body absorb more iron from food, especially nonheme iron from meat-free food sources. Pairing vitamin Crich foods with iron-rich foods for example, spinach with orange segments, or black beans with salsa is especially important for people who are vegan, vegetarian, or anemic, and for women of childbearing age, Moore says.
Strengthening The Immune System
Vitamin C has an immune-boosting effect that can help the body fight off illnesses, such as the common cold.
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Why Vitamin C Is Good For Your Diet
Perhaps the most widely known benefit of vitamin C is its role as a powerful antioxidant. As an antioxidant, vitamin C can protect cells from the damaging effects of free radicals, and prevent or delay chronic diseases related to oxidative stress, such as heart disease and certain cancers.
Vitamin C is also involved in protein metabolism and wound healing. It is required in order for the body to make collagen, L-carnitine, and certain neurotransmitters. Vitamin C also plays a crucial role in immune function. In addition, vitamin C helps the absorption of non-heme iron, or iron that is found in plant-based foods.
Although not common in developed countries, vitamin C deficiency can lead to scurvy, a disease characterized by poor wound healing, joint pain, swollen or bleeding gums, loosening teeth, and depression.
The Recommended Daily Allowances for vitamin Care:
- Birth to 6 months:40 milligrams
- Infants aged 7-12 months:50 mg
- Children aged 1-3 years:15 mg
- Children aged 4-8 years:25 mg
- Children aged 9-13 years:45 mg
- Teenage boys aged 14-18 years:75 mg
- Teenage girls aged 14-18 years:65 mg if pregnant: 80 mg if breastfeeding: 115 mg
- Adult men:90 mg
- Adult women:75 mg if pregnant: 85 mg if breastfeeding: 120 mg
People who smoke have higher vitamin C needs and should add an additional 35 mg to their recommended amount of vitamin C.
Let’s take a look at foods high in vitamin C, and learn how to get this vitamin in your diet.
Dont Throw Away The Lemon Peel
As a rule of thumb, the peel of fruits contains most of the nutrients. Lemon is no exception. Lemon peel is the richest part in vitamin C. 100g of lemon peel has 129 mg of vitamin C. Practically, just a teaspoon of lemon peel contains 2.6 mg of vitamin C and a tbsp has up to 8 mg of vitamin C. Thats 10% DV. The peel of a medium lemon can fill a tablespoon.
Therefore, try to add lemon peel in recipes. Also, you can dehydrate it and use it to flavor your tea or make lemon water!
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Which Kinds Of Juices Have The Most Vitamin C In Them
Drinking more juice can be one of the quickest ways to up your vitamin C intake, since many types of juice supply most or all of your vitamin C needs for the day. You need plenty of vitamin C for optimal immune health, but it also helps wounds heal and neutralizes free radicals that scavenge through your body. While juice can be a part of your healthy diet, it shouldnt be your only source of vitamin C. Youll wind up drinking a lot of calories, while missing out on all of the fiber found in whole fruits and vegetables.
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Vitamin C is an important, naturally-occurring nutrient. From deterring cold and flu, to rebuilding tissue, bones and blood vessels, and boosting the body’s ability to synthesize calcium, vitamin C is something we all require on a daily basis.
Studies have confirmed that vitamin C not only supports brain function, but also helps you heal from injuries and recover from illness. A potent antioxidant for neutralizing free radicals, a diet lacking vitamin C may lead to health issues over time. According to the Food and Nutrition Board at the Institute of Medicine, we should all eat vitamin C foods on a daily basis men require about 90 mg and women require 75 mg every day.
The following foods are high in vitamin C and will super-charge your diet with a major serving of this essential nutrient.
Foods High in Vitamin C
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Top Fruits For Vitamin C Content
When most people are under the weather, they reach for NeoCitran or their trusty Vitamin C tablets and echinicia. There are a number of reasons not to use Vitamin C products because of the possible damage they can do to your health what was once considered to be the norm may well be contributing to the problem. Darlene and I choose the practice of reducing our food intake and increase Vitamin C through fresh fruits in addition to our staple Sunrider Vitafruit. This way we reduce the load on our digestive systems and increase Vitamin C through food. Today happens to be one of those days, so I thought Id do a little research about vitamin C containing fruit.
Without doing the research and simply going from memory, Id have to guess Oranges and Kiwi as being the highest.
Heres what I found out. According to Dr Sears,
Which Fruit Is Best For Vitamin E
10 Fruits High in Vitamin E Mango 10% DV per serving. Kiwifruit 7% DV per serving. Blackberries 6% DV per serving. Black Currants 4% DV per serving. Cranberries 4% DV per serving. Olives 3% DV per serving. Apricots 2% DV per serving. Raspberries 1% DV per serving. 10 pieces: 0.2 mg .
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Give Your Body Additional Immune Support
Diet is essential for ensuring that your immune system is in check. Make sure you eat fruits and vegetables that are rich in vitamin C on a regular basis to reap the benefits. You can also take a vitamin C supplement to get your required amount.
Try Airborne® Zesty Orange Effervescent Tablets to give yourself peace of mind that youre getting an adequate daily intake*.
How Can You Get More Vitamin C Into Your Diet
You can always use vitamin C supplements for an extra boost, but both Kirkpatrick and Glassman recommend getting vitamin C from food sources whenever possible.
“The best source of that we see is really coming from different types of foods, mainly fruits and vegetables,” Kirkpatrick said. Here is a list of some of the best vitamin C foods.
These veggies and fruits are good sources of vitamin C:
- Red bell peppers
- Cruciferous veggies
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Vitamin C Foods That Will Boost Your Immune System
Vitamin C is one of 13 essential vitamins, which all have many vital functions in our body. Besides being a powerful antioxidant, vitamin C is critical for maintaining our immune system healthy and strong. Since our body cannot produce this vitamin, we need to consume enough vitamin C foods daily.
Whats great is that there are plenty of foods high in this vital nutrient, and here we will provide you with a list including some of the richest sources. Remember that to stay healthy, you need to follow a balanced diet rich in protein, minerals, vitamins, and other nutrients.
Folic Acid And Pregnancy
As vitamin B9 plays a significant role in synthesizing DNA, pregnant women are often advised to increase their intake of this vitamin. Moreover, folic acid has been proven to prevent neural tube defects . Since they happen in the first month of pregnancy, its recommended that women take a folic acid supplement before and during pregnancy.
Furthermore, vitamin B9 might reduce the risk of preterm birth and minimize the risk of congenital disabilities, especially heart defects. Therefore, in addition to consuming sufficient amounts of foods rich in vitamin B9, women are advised to continue taking supplements of folic acid during pregnancy. Make sure you keep this in mind when planning for pregnancy.
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Cauliflower: 549 Mg 61% Dv
Another cruciferous vegetable, like Brussels sprouts and broccoli, cauliflower is an excellent source of vitamin C, with 61 percent of the DV per 1 cup cooked.
Cauliflower, which comes in several varieties, including white, purple, green and Romanesco, offers fiber and vitamin K. Try cooking the low-calorie veggie with one of these comforting cauliflower recipes.
Impair The Effectiveness Of Niacin
Evidence suggests that taking vitamin C supplements may impair the bodys ability to increase high density lipoprotein cholesterol in people taking the combination drug niacin-simvastatin. This drug combines the vitamin niacin with the statin simvastatin , and people take it to treat high cholesterol.
Doctors consider HDL cholesterol the good cholesterol because it reduces the amount of harmful cholesterol in the blood.
If a person takes vitamin C supplements and niacin-simvastatin, they should talk to their doctor about ways to make each more effective. Doctors do not know whether vitamin C also affects the ability of other medicines similar to Zocor.
A persons body cannot make vitamin C, so people need to eat enough foods that contain vitamin C to meet their daily needs. If someone is at risk of a vitamin C deficiency, they can take vitamin C supplements.
The advise aiming for the following RDA of vitamin C each day:
|90 mg||75 mg|
People who smoke should take 35 mg more vitamin C per day than those who do not smoke.
During pregnancy or when breastfeeding, women should get the following levels of vitamin C per day:
- 1418 years: 80 mg during pregnancy and 115 mg when breastfeeding
- 19 years and older: 85 mg during pregnancy and 120 mg when breastfeeding
There is not enough research to suggest an RDA for vitamin C in those younger than 1 year of age. As a result, the ODS provide an adequate intake, which is the amount that is likely to be sufficient:
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Is Lemon Juice High In Vitamin C
Certainly, lemon juice is rich in vitamin C, as well. 100g of lemon juice contains 38 mg of vitamin C. Thats 50% DV.
If you want to boost your vitamin C intake, drink lemon water in the morning. Add the juice of a lemon. It contains 18 mg of vitamin C! Lemon water is great for losing weight, as well.
We can drink warm water with lemon juice in the morning, as well as right before bed. Lemon juice can help burn fat, and keep the skin elastic, without wrinkles!
Foods High In Vitamin C
1. Blackcurrants 160mg per 80g serving or 200mg per 100g
Blackcurrants are small, round, sour-tasting, deep purple-black berries which typically need some sort of sweetness added to make them more palatable. Just one 80g serving provides almost 200% of your RDA of vitamin C, and they also contain some vitamin A, calcium and iron. Blackcurrants can be easily used to make a jam or sorbet.
Discover eight ways to cook with blackcurrants.
2. Red pepper 100mg per 80g serving or 126mg per 100g
Red peppers are very versatile and can be eaten in salads or as a crudité with a dip, such as hummus or guacamole, or they can be used in soups, stews and stir-fries. Half a large red pepper contains just over the RDA of vitamin C, and also has a good amount of vitamins A, E and K as well as B6, folate and fibre.
Discover more recipes using red peppers.
3. Kiwi fruit 47mg per 80g serving or 59mg per 100g
The kiwi fruit is a bright green, tropical fruit, typically eaten raw. Simply peel and chop or cut in half and scoop out with a teaspoon. It can also be added to fruit salad, used to top yogurt or in a smoothie. A single kiwi contains just over 50% of the RDA of vitamin C and theyre also a good source of vitamin K and fibre.
4. Guava 126mg per 55g serving or 230mg per 100g serving
5. Green pepper 96mg per 80g serving or 120mg per 100g
Try using green peppers in a healthy stir-fry dish.
6. Orange 73mg per 140g serving or 52mg per 100g
Bright Red Hair Follicles
Hair follicles on the surface of the skin contain many tiny blood vessels that supply blood and nutrients to the area.
When the body is deficient in vitamin C, these small blood vessels become fragile and break easily, causing small, bright red spots to appear around the hair follicles.
This is known as perifollicular hemorrhage and a well-documented sign of severe vitamin C deficiency (
Red spots or vertical lines in the nail bed, known as splinter hemorrhage, may also appear during vitamin C deficiency due to weakened blood vessels that rupture easily.
While the visual appearance of fingernails and toenails may help determine the likelihood of vitamin C deficiency, note that its not considered diagnostic.
Summary Vitamin C deficiency is associated with spoon-shaped fingernails and red lines or spots underneath the nail bed.
Vitamin C Bomb Smoothie: Drink To Your Health
Vitamin C Bomb Smoothies are probably the tastiest way to increase your daily intake of vitamins. I mean, without that nasty, vitamin-y after taste, that is. The United States Department of Agriculture is friend to very few chefs, and Im no exception. Personally, I think they involve themselves in too much of our day-to-day lives. However, I will, on occasion, check in to see what guidance theyre putting out as far as food is concerned. According to them, most of our meals should consist of fruits and vegetables. I dont disagree, but I am realistic about how much time I have to prep and prepare the needed amount. As a result, Ive taken to drinking my nutrients.
I developed the recipe for this vitamin C-packed wonder drink to get the most out of my fruits.