Top 20 Vitamin C Foods
The best way to meet your vitamin C needs is by incorporating a few foods rich in vitamin C into your diet. So what foods have vitamin C? Here are a few of the top vitamin C superfoods to start stocking up on, according to the USDA national nutrient database, many of which are low in calories but full of nutrients beyond just vitamin C:
1. Promote Healthy Skin and Collagen Formation
2. Improve Iron Absorption
Consuming vitamin C foods alongside iron can give iron absorption a serious boost to help prevent iron deficiency. In fact, one study actually found that taking 100 milligrams of vitamin C with a meal increased iron absorption by a whopping 67 percent.
3. Reduce Risk of Gout
4. Fight Free Radical Damage
5. Boost Immune Function
6. Enhance Cancer Treatment
Which Kinds Of Juices Have The Most Vitamin C In Them
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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 shouldn’t be your only source of vitamin C. You’ll wind up drinking a lot of calories, while missing out on all of the fiber found in whole fruits and vegetables.
What Are The Benefits Of Vitamin C
Vitamin C is a potent antioxidant that prevents free radicles from breaking down collagen and elastin, Dr. Patel explains. You can tell if your serum is working after a week of using.
She adds that your skin should be smoother, softer and more glowy and maybe a few dark spots lighter, as if you have had an exfoliation upon consistent use.
Over months there should be a decrease in dark spots and a thickening of the skin, she adds. There may be fewer breakouts as well.
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Ascorbic Acid Fruit Salad
If you want a fresh fruit salad to add brightness to your meals , this is the dish for you! It delivers a hefty dose of Vitamin C courtesy of the guavas, oranges, and strawberries. As a bonus, it even includes gold kiwi fruit, which contains 50% more Vitamin C than green kiwis. Bonus: it’s also an amazing source of dietary fiber!
What Is Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and plays a role in maintaining the health of the bodys connective tissue. Vitamin C can also help protect the health of your heart, repair and restore tissues and boost the absorption of other nutrients in the body.
Found primarily in fruits and vegetables, vitamin C is abundant throughout the diet. A deficiency in this important vitamin can wreak havoc on health, causing symptoms like easy bruising, bleeding gums, fatigue weakened immunity and, in severe cases, scurvy.
Because your body doesnt store vitamin C or make it on its own, its absolutely vital to include plenty of vitamin C rich fruits and vegetables your daily diet. The benefits of vitamin C may include enhanced iron absorption, better immune function, plus a reduced risk of conditions like gout and heart disease.
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Uses In Ayurveda And Tcm
Vitamin C rich foods have long been recognized for their powerful health-promoting properties. In fact, these super nutritious fruits and vegetables are often considered a staple in many forms of holistic medicine, including Ayurveda and Traditional Chinese Medicine.
In Traditional Chinese Medicine, for instance, lemons are thought to help clear out toxins, cleanse the body and remove stagnation, while strawberries, on the other hand, quench thirst and clear the throat.
Meanwhile, the Ayurvedic diet promotes eating a good variety of seasonal fruits and veggies to help maximize the nutritional quality of your diet. Its generally recommended to enjoy vitamin C-rich fruits separately from heavier foods and to always opt for fresh fruits rather than fruit juice whenever possible to optimize your diet and your health.
Vitamin C Foods Vs Supplements
So should you head to the grocery store or the pharmacy to start upping your vitamin C intake? There are several differences that need to be considered between supplements and food sources of this essential vitamin.
In terms of bioavailability, both seem to be roughly equivalent. According to one review published in the journal Nutrients, while some animal studies have shown a difference in the bioavailability of vitamin C foods vs. supplements, human studies have generally found that both are equally absorbed.
However, several studies have found some adverse effects associated with vitamin C supplements but not food sources. For example, one study showed that vitamin C supplementation was associated with a significantly higher risk of kidney stones in men.
Additionally, vitamin C foods are also typically rich in a wide array of other important nutrients, including fiber and antioxidants, as well as other vitamins and minerals. Therefore, its best to select natural sources of vitamin C instead of supplemental sources whenever possible to help meet your needs. Not only does this allow you to take advantage of the unique benefits that vitamin C has to offer, but it can also round out your diet with a host of other micronutrients that are essential to health.
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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.
How Much Vitamin C Should We Eat
The recommended daily allowance of vitamin C for adults aged 19 and over is just 40mg per day, which you should be able to get from your diet through fruit and vegetables. Being water-soluble, some vitamin C is lost when cooked. Raw fruit and vegetables will contain the most vitamin C but if you need to cook them at all then steaming appears to be the best method for retaining the most nutritional value.
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Green Vitamin C Smoothie Blast
What could be better than a breakfast smoothie that gives you all the Vitamin C you need for the day? This fruit smoothie is an amazing source of Vitamin C, but it’s also loaded with antioxidants. It will do wonders for your skin, hair and eyes , and provide plenty of digestive fiber. It’s the perfect way to start the day off right.
The Best Budget Vitamin C Serum: Cerave Skin Renewing Vitamin C Serum $2499
- Pros: Dermatologist-approved skincare brand, has a fresh scent, brightens problem areas and hydrates the skin
- Cons: Impractical packaging
Oh, CeraVe, how I love you so. Ive been using the brands cleanser for years and wasnt surprised at the slightest when its Skin Renewing Vitamin C Serum was one of the ones to come up on top.
Notably, its fresh scent just makes you want to use it every day and it effectively brightened and nourished my skin. For $25, you cant go wrong.
- Pros: Amazing at brightening the skin, has a pump dispenser, great for waking your skin up in the morning, has a pump protector for no spills
- Cons: None to speak of
When I first came across Farmacys Very Cherry Bright Serum, I knew I was going to like it. A serum that includes vitamin C and sweet cherries? Sounds like facial heaven.
As someone with dry skin, this is the best for this skin type because it includes ascorbic acid, acerola cherry and other derivatives of vitamin C that nourished my skin to the T. Though its not the only serum in this edit that works well on dry skin, its a thirst-quenching one I kept resorting back to.
- Pros: Akin to a moisturizer, fresh scent, made my entire skin glow
- Cons: None to speak of
There are many great vitamin C serums in this roundup but Garniers formulation was too good, I just kept thinking about it.
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Are All Vitamin C Serums Created Equal
No, not all vitamin C serums are on the same level of efficacy. This is because vitamin C is labeled as an unstable ingredient, with serums containing L-ascorbic acid being the most active form of the vitamin.
L ascorbic acid is the water-soluble form , Dr. Patel explains. Its most easily absorbed by the skin, unstable in sunlight and air and is tricky in formulation this results in the different qualities of vitamin C serums.
Dr. Patel adds that esterified vitamin C is much more stable in air and sunlight and not as irritating, but not as strong as L ascorbic acid. That said, the difference in serum qualities depends on concentration, formulation and packaging, according to Dr. Patel.
How Much Vitamin C Should You Consume
The amount of vitamin C a person should include in their daily diet can vary according to a variety of factors, including age, weight and gender, but generally men need more vitamin C than women.
Glassman said that it’s recommended that men consume about 90 milligrams of vitamin C a day, while women should consume about 75 milligrams.
“For the most part, you’re looking at anywhere form 75 to 100 milligrams a day,” Kirkpatrick said.
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Can Vitamin C Prevent Or Treat Cold Symptoms
Vitamin C has been studied for many years as a possible treatment for colds, or as a way to help prevent colds. But findings have been inconsistent. Overall, experts have found little to no benefit from vitamin C for preventing or treating the common cold.
In a July 2007 study, researchers wanted to discover whether taking 200 milligrams or more of vitamin C daily could reduce the frequency, duration, or severity of a cold. After reviewing 60 years of clinical research, they found that when taken after a cold starts, vitamin C supplements do not make a cold shorter or less severe. When taken daily, vitamin C very slightly shortened cold duration — by 8% in adults and by 14% in children.
In 2010, researchers looked at all studies and found that taking vitamin C every day did not prevent the number of colds that a person got. In some cases, it made symptoms improve.
The results were different for people who were in very good physical condition, such as marathon runners. People like that who took vitamin C every day cut their risk of catching a cold in half.
So what does all this mean?
Continued
According to this research, the average adult who suffers with a cold for 12 days a year would still suffer for about 11 days a year if that person took a high dose of vitamin C every day during that year.
For the average child who suffers about 28 days of cold illness a year, taking daily high-dose vitamin C would still likely mean about 24 days of cold illness.
Drink Water Broths And Caffeine
In addition to eating right, drinking enough is also important. A cold can dehydrate you, so drink plenty of water and avoid liquids that can further dehydrate you.
“Hydration is especially important to help your body fight off any infection or virus. Liquids like broths and teas are your best options,” says Pescatore “Steer clear of sugary drinks like Gatorade and soda sugar is known to suppress the immune system, making it tougher to recover from a cold. Other beverages such as coffee, alcohol, and fruit juices can dehydrate you as well.”
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What Foods Are The Highest In Vitamin C
The Office of Dietary Supplements notes vitamin C must be ingested to receive its benefits. Luckily, there are tons of different foods to choose from that are chock-full of vitamin C. Some, like red bell peppers for example, can provide more than 100 percent of your vitamin C intake for the day, says Moore.
People should always begin with a diet high in fruits and vegetables, says Michael Wald, MD, a registered dietitian in Katonah, New York, and host of the radio show Ask The Blood Detective. Age, genetics, absorption, disease, exercise, stress, sleep, alcohol, and various other lifestyle factors all play a role in the amount of vitamin C one needs.
Note that cooking can also affect the nutrient content of foods. Because vitamin C is heat sensitive and water soluble, the longer you cook a food with vitamin C, the more C it loses, notes an article published in April 2018 in the journal Food Science and Biotechnology. The authors noted that microwaving a food with vitamin C led to better retention of the nutrient than boiling. If you can eat foods high in vitamin C raw, even better.
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Milligrams Of Vitamin C In Drinks
The list below gives the total vitamin c content in the top 100 items from the general description ‘drinks’ each of which show the vitamin c amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
A list of drinks which are found in our database include coffee, apple juice, cranberry juice, red wine, skim milk, white wine. These can be selected at the bottom of the page to give more information based around vitamin c content. We have selected coffee,milk,orange-juice,wine,beer, to highlight the range of vitamin c content in these common drinks, show below in the bar charts. You can click on an individual bar chart to take you to the complete analysis of each item.
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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
Paleo Strawberry Guava Smoothie
If you thought oranges were rich in vitamin C, you may not have tried guava. This tropical fruit is native to Mexico, Central America, the Caribbean, and South America. Each medium guava contains 126 mg of vitamin C. Unfortunately, these arent as easy to find in grocery stores as oranges.
The addition of strawberries and mango to this tropical smoothie amps up the vitamin C content even more.
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Foods That Are High In Vitamin C
Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.
Its well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
Its also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .
The human body cannot produce or store vitamin C. Therefore, its essential to consume it regularly in sufficient amounts.
The current daily value for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy (
Here are the top 20 foods that are high in vitamin C.
