Foods Rich in Vitamin C: Complete List and Benefits

Foods rich in vitamin C are mostly citrus fruits, they help strengthen the body’s natural defenses.

Vitamin C (ascorbic acid) is a nutrient also classified as an antioxidant.

Antioxidants are substances that protect and fight free radicals that are produced during the decomposition of food or by exposure to tobacco smoke and radiation, which, in turn, are primarily responsible for various diseases, from the flu to cancer.

The human body is unable to produce or store Vitamin C , therefore, daily consumption of Foods Rich in Vitamin C is essential to stay healthy.

In addition, Vitamin C is essential for the healing of the skin, for the maintenance of blood vessels, helps to take care of the heart, to protect from certain degenerative diseases;

It also participates in the metabolism of other nutrients and vitamins, so it is important to incorporate it in our diet properly.

Remembering that children under 13 should consume between 15 and 45 mg of Vitamin C daily, while adolescents and adults need 65 to 90 mg per day.

However, all smokers and women who are pregnant or breastfeeding need more Vitamin C , and you should increase your intake to between 80 and 120 mg per day.

So, check out the 12 Foods Rich in Vitamin C.

Why add vitamin C through the diet?

As it is a water-soluble vitamin, your body does not store vitamin C, so you need to replace vitamin C stores daily.

The Institute of Medicine recommends that women get 75 milligrams of vitamin C a day and men get 90 milligrams a day. two

If you’re on a diet rich in fruits and vegetables, you’re probably getting enough.

But if you’re not sure, it might help to add any of these more vitamin C-rich foods  to your daily menu.

Foods rich in vitamin C

1. Orange: 

Perhaps she is the most remembered when it comes to Vitamin C , so she is one of the main Foods Rich in Vitamin C.

And with good reason, because a unit of orange has 90mg of the nutrient, the minimum daily amount that our body asks for.

In addition, the fruit should not be stored for a long time before consumption, as it loses Vitamin C since it is harvested, due to the sensitivity to heat and oxidation of Vitamin C.

2. Lemon:

Lemon is rich in Vitamin C and is more concentrated in the lemon peel, and it is recommended to consume lemon juice mixed with the peel (also known as Swiss lemonade), which has up to 129mg of Vitamin C every 100 minutes. grams, plus good amounts of calcium and potassium.

3. Strawberry:

Strawberries are one of the healthiest fruits on the planet, they are extremely rich in Vitamin C.

Strawberries are not just a food rich in Vitamin C , however, they are also a good source of fiber and antioxidants, which are responsible for reducing oxidative stress which in turn helps to protect the heart and decrease excess heart rate. bad cholesterol (LDL).

remembering that every 100g of strawberry contains about 64mg of Vitamin C.

4. Kiwi:

Kiwi is a good option for Foods Rich in Vitamin C. because every 100g of its consumption contains about 112mg of Vitamin C.

5. Acerola:

Acerola is a small red fruit that is quite rich  in Vitamin C. It contains about 3x the amount of Vitamin C as an orange.

in addition, it also contains vitamin A , folate (a water-soluble B-complex vitamin), niacin and other nutrients.

6. Pineapple:

Pineapple is one of the top foods rich in Vitamin C. Well, an average slice of this fruit contains about 93mg of Vitamin C.

For a drink full of this nutrient, here’s the tip: mix pineapple with cabbage, which is also a source of the vitamin.

7. Guava:

Guava is another great Vitamin C-rich food alternative . For every 100g of its consumption contains about 74mg of Vitamin C.

In addition, it is also an excellent source of fiber, folic acid, potassium and manganese , making guava one of the best foods to add to your diet.

8. Broccoli:

Broccoli provides around 132 mg of vitamin C , as well as being an excellent source of fiber and only 30 calories per serving.

Studies conducted have shown that broccoli has cancer-preventive properties.

9. Yellow pepper:

Yellow pepper is one of the main spices that are Foods Rich in Vitamin C. For every 100g of your consumption contains about 202mg of vitamin C.

10. Green pepper:

A medium-sized green pepper has 95 milligrams of vitamin C, which is enough for an entire day.

In addition, it is one of the richest foods in vitamin C. 

Green peppers also provide eight percent of the daily value of vitamins A and K and 15 percent of vitamin B6.

A whole green pepper contains only 24 calories.

Green peppers can be sliced ​​or chopped and added to a salad or used as an ingredient in a variety of dishes.

Choose peppers that are bright green with no blemishes .

11. Brussels sprouts:

Brussels sprouts are rich in vitamin C. Even after cooking, one cup provides more than your daily requirement of C.

In addition, they are also rich in most vitamins and minerals, fiber and antioxidants .

Brussels sprouts are usually cooked and served as a side dish, but you can also chop or shred raw Brussels sprouts and use them in salad and coleslaw recipes.

12. Boiled Cabbage:

Raw cabbage can add some vitamin C to your daily intake, but cooked cabbage has even more.

While cooking reduces the amount of vitamin C in any Vitamin C-rich foods , it also reduces the bulk, so you get more vitamin C per cup of cooked cabbage.

A cup of raw cabbage has around 30 milligrams of vitamin C, while a cup of cooked cabbage has over 60 milligrams.

Cabbage also contains antioxidants , minerals, vitamin K and fiber.

13. Tomato juice:

A raw tomato is not a bad source of vitamin C in fact, having around 20 milligrams is one of the richest foods in vitamin C.

Also, but you will get much more vitamin C when the tomato is concentrated in the juice. A 30 ml glass of tomato juice has over 120 milligrams of vitamin C.

It is also rich in vitamin A and lycopene, an antioxidant that is good for the heart.

You’ll also get plenty of vitamin C from using tomato juice and other concentrated tomato products in your recipes.

14. Cauliflower:

Cauliflower is crispy, delicious and an excellent source of vitamin C.

A cup of raw chopped cauliflower has 50 milligrams of vitamin C. Plus, cauliflower is also rich in fiber, calcium, potassium, folate, and vitamin K, plus a great source of antioxidants .

Serve raw cauliflower with a salad or light vegetarian dressing. It is one of the richest foods in vitamin C.

Other Foods Rich in Vitamin C:

  • Every 100g of mango contains about 35mg of vitamin C.
  • Every 100g of melon contains about 33mg of Vitamin C.
  • Every 100g of papaya contains about 54mg of Vitamin C.

Why do you need vitamin C?

Vitamin C is a powerful antioxidant that protects cells from being damaged by free radicals produced by cigarette smoke, air pollution, excessive sunlight and normal metabolism.

Free radicals are thought to play a role in rapid aging and diseases such as cancer and heart disease.

Vitamin C increases the absorption of non-heme iron found in vegetables, fruits and nuts.

Vitamin C is essential for collagen synthesis, which is needed to support new tissue growth.

It promotes healthy skin as well as the healing of cuts and wounds.

Collagen is also found in the connective tissues of healthy gums, bones, muscles, cartilage and blood vessels.

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