Vegetables High In Vitamin C
Vitamin C is one of the most well-known nutrients. It is a powerful antioxidant that is needed in the body for a wide range of functions these include wound healing, iron absorption, tissue repair, protecting heart health and scurvy prevention.
It is often thought that citrus fruits like lemons and oranges are the only potent sources of vitamin C. However, this is not the case there are plenty of other foods that contain a lot of vitamin C. In fact, some of the vegetables mentioned in this article contain more vitamin C than citrus fruits do, when compared weight for weight.
Below are some of the best vegetable sources of vitamin C.
What Is Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, which means that our body doesnt store it. It is carried through the bloodstream, and all the excess amounts are excreted in the urine. It plays numerous essential roles in our organism, including an antioxidant function, so we need to take it regularly through food and sometimes supplements. Moreover, vitamin C is involved in the biosynthesis of collagen, which contributes to wound healing. It also takes part in protein metabolism and the biosynthesis of neurotransmitters.
List Of Vegetables And Their Vitamin Content
Vitamins are organic food substances that our body requires in order to grow and develop normally. Apart from being able to synthesize Vitamin D and K on its own, our body obtains other vitamins from the food that we eat. It’s best to eat a balanced diet rich in a variety of foods so that your body gets sufficient vitamins for maintaining optimal health. This article presents a list of vegetables and their vitamin content.
Vitamins are organic food substances that our body requires in order to grow and develop normally. Apart from being able to synthesize Vitamin D and K on its own, our body obtains other vitamins from the food that we eat. Its best to eat a balanced diet rich in a variety of foods so that your body gets sufficient vitamins for maintaining optimal health. This article presents a list of vegetables and their vitamin content.
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What Is The Recommended Daily Allowance Of Vitamin C
Its pretty much impossible to overdose on vitamin C, and its almost 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 will vary depending on age, gender, age, and lifestyle choices like smoking.
According to an earlier report published by the U.S. Food and Nutrition Board, infants up to 6 months old should get at least 40 mg, children between 4 and 8 years should get 25 mg, teens between ages 14 and 18 should have around 75 mg for boys and 65 mg for girls, and among people ages 19 and older, the RDA is 90 mg for men and 75 mg for women. Some people need extra vitamin C, like smokers, who should get an additional 35 mg per day. Pregnant women need 85 mg, and lactating women require 120 mg of vitamin C.
As a reminder, Dr. Wald says the RDA is the minimum amount needed to prevent vitamin C deficiency, and isnt necessarily representative of the ideal vitamin C value each person needs.
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Chronic Inflammation And Oxidative Stress
Vitamin C is one of the bodys most important water-soluble antioxidants.
It helps prevent cellular damage by neutralizing free radicals that can cause oxidative stress and inflammation in the body.
Oxidative stress and inflammation have been linked to many chronic illnesses, including heart disease and diabetes, so reducing levels is likely beneficial (
One study found that adults with the lowest blood levels of vitamin C were nearly 40% more likely to develop heart failure within 15 years than those with the highest blood levels, even though they were not deficient in vitamin C .
Summary Regular consumption of antioxidants like vitamin C is associated with health benefits, while low intakes may increase inflammation and oxidative stress.
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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.
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.
The Good News About Inflammation
How could having Inflammation be good news
Inflammation is the bodys normal response to injuries or infections. The good news about inflammation is that if you are experiencing it, your body is providing you valuable intel of a problem and at the same time, working on a solution. Thats is pretty amazing when you think about it. At the very least, this is your early warning sign of a bigger condition, so act now! Some forms of inflammation can be protective such as a swelling of a sprained ankle to protect the bone. Other forms such as chronic inflammation can be progressive, severe, and play a role in chronic diseases and conditions.
More Good News about InflammationIf you have been diagnosed with an inflammatory based condition, the other good news, changes to your eating habits may profoundly benefit you.Many types of inflammation can affect us long-term but we can help to minimize inflammation within the body with our diet.
What to EatEat food, not too much, mostly plants. Michael Pollan. If we can begin here, in the garden, in the kitchen and at our family table, we are definitely headed in the best direction for health and well-being.
Whole Grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains are high in fiber, and that fiber thwarts inflammation.
Green Tea: There is no lack of evidence on the positive effects of green tea. My suggestion, look for an organic blend/brand. With so many good choices, this is not the place to cut corners.
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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.
Lowering The Risk Of Some Cancers
Vitamin C is an antioxidant, so it can prevent damage caused by free radicals. This may help prevent diseases such as cancer.
Investigations into whether vitamin C effectively prevents cancer have yielded mixed findings. However, the results of a few studies have been positive:
Some people may need higher amounts of vitamin C than others. People who smoke or are exposed to secondhand smoke, for example, may require more vitamin C to reduce the damage of the free radicals that the smoke releases.
Other groups who may benefit from a higher vitamin C intake include:
- people who do not eat enough fruits and vegetables or who have a very restricted diet
- people who are unable to fully absorb vitamins and nutrients
- people with certain health conditions, such as kidney disease or cancer
If someone cannot get enough vitamin C in their diet, they can take supplements. Many brands are available in drug stores and online.
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May Reduce Your Risk Of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your bodys natural defenses .
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases .
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the bodys natural defenses fight inflammation .
Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels .
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure by 3.8 mmHg and diastolic blood pressure by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average .
Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.
Papaya: 883 Mg 98% Dv
A cup of this pink-red fruit delivers almost a full day’s worth of vitamin C, with 95 percent of the DV.
Thanks to its red color, the tropical fruit is also a good source of vitamin A and lycopene, which is a powerful antioxidant found in red foods that has been linked to lower stroke risk, according to the American Heart Association .
Question What Is The Effect Of Long Term Deficiency Of Vitamin C
Long-term deficiency can lead to depression, loss of teeth, increased bleeding, and bone disease . Although the long-term deficiency is very rare in developed countries, it can even lead to death and extreme cases. Vitamins C is a very powerful vitamin with a large impact on our health and wellness. A well-balanced diet must contain Vitamin C providing fruits and vegetables.
Purple Passion Fruit Juice
Purple passion fruit juice may not be the richest source of vitamin C, but its a good one. Notably, one cup of this drink can provide you with 118% of this vitamins DV. Whats more, it is high in other vitamins as well, including vitamin B2riboflavin, vitamin A, and niacin. Its also a great source of potassium and magnesium.
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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.
Persistent Iron Deficiency Anemia
Vitamin C and iron deficiency anemia often occur together.
Signs of iron deficiency anemia include paleness, fatigue, trouble breathing during exercise, dry skin and hair, headache and spoon-shaped fingernails .
Low levels of vitamin C may contribute to iron deficiency anemia by reducing the absorption of iron from plant-based foods and negatively affecting iron metabolism (
While fatigue and irritability may be some of the first symptoms to appear, they typically resolve after just a few days of adequate intake or within 24 hours of high-dose supplementation .
Summary Signs of fatigue and poor mood can appear even with low-to-normal levels of vitamin C, but they quickly turn around with adequate vitamin C intake.
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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.
Milligrams Of Vitamin C In Vegetables Low In Vitamin C
The list below gives the total vitamin c content in the top items from the general description ‘vegetables low in vitamin c’ 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.
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Signs And Symptoms Of Vitamin C Deficiency
Vitamin C is an essential nutrient that must be consumed regularly to prevent deficiency.
While deficiency is relatively rare in developed countries due to the availability of fresh produce and the addition of vitamin C to certain foods and supplements, it still affects roughly 7% of adults in the US .
The most common risk factors for vitamin C deficiency are poor diet, alcoholism, anorexia, severe mental illness, smoking and dialysis .
While symptoms of severe vitamin C deficiency can take months to develop, there are some subtle signs to watch out for.
Here are the 15 most common signs and symptoms of vitamin C deficiency.
Helps Prevent Iron Deficiency
Iron is an important nutrient that has a variety of functions in the body. Its essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb .
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% .
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia .
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.
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Vitamin C Side Effects
There isnt sound evidence that too much vitamin C can cause severe adverse effects on our health. Sometimes, people taking high doses of this vitamin can experience gastrointestinal problems, such as:
- abdominal cramps
There are some concerns that vitamin C overdose can lead to:
- kidney stone formation
- low levels of vitamin B12 and copper
- other serious health problems
Still, more research needs to be done to confirm these claims. However, the FNB developed Tolerable Upper Intake Levels for this vitamin.