Top 10 Foods Rich in Vitamin C: Complete List, Benefits, and Nutritional Value

By Dickson Osas

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 protects from certain degenerative diseases;

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

Children under 13 should consume between 15 and 45 mg of Vitamin C daily, while adolescents and adults need 65 to 90 mg daily.

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 10 Foods Rich in Vitamin C

 

Why add vitamin C to the diet?

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

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

You’re probably getting enough if you’re on a diet rich in fruits and vegetables.

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 regarding 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 some 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).

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

4. Kiwi 

Kiwi is a good option for Foods Rich in Vitamin C. 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 has about 3x the amount of Vitamin C as an orange.

In addition, it has 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, a vitamin source.

7. Guava 

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

 

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 and is 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. Every 100g of its 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 various dishes. Choose peppers that are bright green with no blemishes.