This is exactly what we see with severe vitamin C deficiency, or scurvy. White blood cells help fight off viruses and bacteria.

For those of you who enjoy spicy food, chili pepper is another good choice for vitamin C. Chili peppers are loaded with the vitamin, and just one single chili pepper provides an enormous 182% of the DV (19). Get helpful articles, health tips, & natural health remedies straight to your inbox. No matter what style of eating someone prefers, a vast range of food contains this important vitamin. Vitamin C helps maintain your white blood cell health and strengthens the immune system.

Please consult your physician before beginning any diet.


Broccoli is loaded with vitamin C. A half-cup serving provides 51 milligrams of vitamin C. A half-cup serving of strawberries provides 42 mg of vitamin C. ​, Grapefruit offers 43 mg of vitamin C for each half-cup serving. Additionally, kale is one of the most abundant vegetable sources of vitamin C, and a 67-gram cup serving supplies 134% of the daily value (14). Thyme contains more Vitamin C than 90% of the foods.

Authors' perspective: What is the optimal intake of vitamin C in humans? Pummelo is an incredibly large citrus fruit which can weigh over 600 grams when fully grown. Effect of preliminary processing and method of preservation on the content of selected antioxidative compounds in kale (Brassica oleracea L. var. List of Foods High in Vitamin C. 1. 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. Generally, the longer and higher heat cooking methods we use, the more we can expect to see a drop in the nutrient content. People who have this condition lose teeth, bleed easily, and lose the strength of their bones. Antioxidants in foods tend to work together in important and synergistic ways to provide protection against free radical damage. 100 grams of Guava contains 381% of the Vitamin C that you need to consume daily.

​, One guava provides 125 mg of vitamin C. ​, One piece of kiwi will provide 64 milligrams of vitamin C. ​.

Like its sibling, lime is relatively high in vitamin C, and one regular lime supplies 32% of the daily value (10). Here is a list of the top 20 foods high in vitamin C. 1) Green Bell Peppers.

Effect of different cooking methods on color, phytochemical concentration, and antioxidant capacity of raw and frozen Brassica vegetables. Success! In particular, we need vitamin C to produce serotonin, a hormone that plays a critical role in wide variety of body systems, including the nervous system, endocrine system, immune system, and digestive system.

Finally, the source of vitamin C that most people think about when they hear the name of the vitamin. Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries are also excellent vitamin C sources. Guava contains more Vitamin C than 90% of the foods. As we've known for more than two centuries, a single lime per day would usually be enough. Cranberries, blueberries, and watermelon are examples of very good sources, while apples, pears, and bananas are in the good category. Want to know more? 100 grams of Mustard Greens contains 117% of the Vitamin C that you need to consume daily. Additionally, it can help nourish the skin and prevent dryness. While several melons are a good source of vitamin C, cantaloupe melons offer the highest amount. So what is a low carb diet? The texture of the fruit is very soft, and it has a texture similar to melon, but the taste is not as sweet. Luckily, it doesn't take much vitamin C to prevent this problem. According to the DRI, smokers require extra vitamin C, and should add 35 mg to their daily RDA from the chart above. ​Vitamin C is used in the production of white blood cells. Carr AC, Frei B.

100 grams of Broccoli contains 149% of the Vitamin C that you need to consume daily. It is used to prevent and treat scurvy. Hair can become dry, and split and red spots can appear on the skin. One large orange will provide 82 milligrams of vitamin C. ​, A half-cup of raw red bell peppers provides 95 milligrams of vitamin C. ​​, Kale is loaded with vitamin C and will provide 80 mg per one-cup serving. You'll sometimes see us recommending the additional of a vitamin C-rich food to meals and recipes for this reason. Very good sources of vitamin C in the vegetable group include summer and winter squash, green beans, and carrots. Many of our moods, daily bodily rhythms (including sleep-wake cycles), and experiences of stress and pain have serotonin included as a factor in their occurrence.

According to the latest government recommendations, adult males need 90 mg and females require 75 mg of this essential vitamin each day. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually eaten raw. Like all bright yellow/orange tropical fruit, papaya is an excellent source of vitamin C. One cup of cubed papaya offers 144% of the DV for vitamin C, and it is also rich in vitamin A, potassium, and folate (15). In particular, antioxidants help prevent excessive activity on the part of free radical molecules. These colorful veggies have been studied for cardioprotective benefits, and have also been shown to prevent cataracts, blood clots, and may even reduce the risk of heart attack or stroke. The vitamin C content of food will start to decline as soon as it is picked, even though this decline can be slowed down and minimized by cooling and retention of the food in its whole form.

Pellegrini N, Chiavaro E, Gardana C, et al. Additionally, watermelon is another great source of vitamin C, as one serving will give you 112 percent of your daily requirement.[20]. [22], Bright, red tomatoes are another common vitamin C food. We can use lime in many ways; it can flavor drinks, add a unique taste to dishes, or the brave people can even eat it whole. Oranges, grapefruits, lemon and limes! Although some people enjoy them on their own, lemons can be too sour for many people, and people often use them as a flavoring aid for drinks and recipes. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Additionally, the Reviewed and Approved seal signifies that our scientific board of experts has double-checked this article for accuracy. For convenience, here is a list of the foods in this article ordered by the amount of vitamin C they offer per 100 grams.

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83% Potassium . Garden cress contains more Vitamin C than 89% of the foods.

(However, as described earlier, we have dozens and dozens of great food choices that will give us as much vitamin C as a single lime!). Longan is a small tropical fruit that is native to South and South-East Asia, and it is among the best vitamin C food sources.

While supplementation is available, including a good variety of foods with vitamin C can help you easily meet your daily needs. A Review of Essential Nutrients, Health Benefits of Vitamin C and Best Natural Sources, Best Vitamins for Women to Support Any Age & Life Stage.

Oranges are not the biggest provider of vitamin C, and they are not even the most significant citrus fruit source. Thyme contains more Vitamin C than 90% of the foods. [22] They also contain tannins, which have additional antioxidative properties, as well as the potent polyphenol gallic acid, which promotes immunity. Per ounce serving, this unique fruit contributes 39% of the DV for vitamin C (8). [8], The following foods are high in vitamin C and will super-charge your diet with a major serving of this essential nutrient.[9]. 100 grams of Brussels sprout contains 142% of the Vitamin C that you need to consume daily. Canning is even more detrimental, with 85% of the original vitamin C lost over the same year. It is required for the functioning of several enzymes and is important for immune system … Information and statements made are for education purposes and are not intended to replace the advice of your doctor. This should give you plenty of variety with which to build a menu plan that easily exceeds your vitamin C goal. However, since the whole form of the fruit still contains the whole fiber structure, it is a much healthier choice than drinking fruit juice. The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges. In addition to those in the top 15, here are some more high vitamin foods which appeared on the, U.S.

Papaya contains more Vitamin C than 88% of the foods. Increased immunity to fend off bacteria and fungi. These attractive red berries are also a vitamin C rich food, and they contain 149% of the DV per cup (5). [12] They also contain the antioxidant ellagic acid, which has excellent health benefits.

Boxing Shoes vs Wrestling Shoes – What is the Difference between them? Many people believe that taking excess amounts of vitamin C can help fight off cold and other respiratory illnesses; however, research has been unable to prove that vitamin C can prevent or reduce the duration of illnesses. What foods are high in vitamin C? 21 High Vitamin C Foods List Vegetables High Vitamin C. 1) Broccoli: Apart from being an amazing anti-oxidant, broccoli contains Vitamin C. It delivers shine to your skin, helps in building a healthy immune system and boosts your metabolism.

If you have a severe medical condition or health concern, see your physician. Chili tastes especially good in a tomato-based curry sauce alongside coconut cream or ghee, and curries are full of healthy herbs and spices too.

Alpha-tocopherol disappearance is faster in cigarette smokers and is inversely related to their levels. Bell pepper contains more Vitamin C than 89% of the foods. Food and Nutrition Board, Institute of Medicine. In fact, just one cup of fresh parsley has over 130 mg of vitamin C. Thyme comes in first, with 160 mg in one cup.[24].


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