Table of Contents

Foods High In Vitamin C

Vitamin C also known as ascorbic acid is a water-soluble vitamin that’s found in several foods, particularly citrus fruits and vegetables.

It’s a potent antioxidant which neutralizes free radicals. It helps in replenishing vitamin E.

It is very beneficial for skin health, hairs and for immune function.

It is very essential for collagen synthesis, connective tissue, bones, teeth and your small blood vessels.

There is a link between vitamin C and heart disease. Eating vitamin c rich foods helps reduce the risk of heart disease. Regular intake of vit c is highly recommended.

Our body cannot produce its own vitamin c. Its daily requirement is more than RDA. Hence consuming vitamin c foods high in vitamin c is good for overall health. Citrus fruits are generally high in vitamin c.

The current daily value (DV) for vitamin C is 90 mg.

Deficiency may lead to soft gums, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness and anemia. Deficiency also reduces body immunity.

Vitamin C is the most important micronutrient for increasing immunity and for preventing viral infections like covid 19.

Here are the top 20 foods that are high in vitamin C:

1.0 Indian Goosberry

Indian Goosberry (Phyllanthus emblica or Amla) is a native of India widely used in Ayurvedic medicines for various applications. It contains 100 times more vitamin C than oranges.

It has the highes amount of vitamin C containing upto 700 mg per 100 gm. Amla also contains punicafolin and phyllanemblinin A, phyllanemblin other polyphenols, such as flavonoids, kaempferol, ellagic acid, and gallic acid. [Ref 1] [https://en.wikipedia.org/wiki/Phyllanthus_emblica

2.0 Acerola Cherries

Just one cup (98 grams) of acerola cherries (West Indian Cherry) delivers 1644mg of vitamin C, or 913% of the DV [Ref 2] [https://tools.myfooddata.com/nutrition-facts/171686/wt1]

Scientific studies using acerola extract on animals have shown that it may have anti-cancer properties, help prevent UVB skin damage and even decrease DNA damage caused by bad diet [Ref 3] [Ref 4] [Ref 5].

Being one of the richest natural sources of ascorbic acid, several value added products and vitamin C supplements from acerola are available in the global market. Several processing tools and techniques have also been studied to develop suitable value added products from acerola. [Ref 6].

3.0 Guavas

Guava is a common tropical fruit cultivated in many tropical and subtropical regions. Psidium guajava (common guava, lemon guava) is a small tree in the myrtle family (Myrtaceae), native to Mexico, Central America, the Caribbean and northern South America.

This pink-fleshed tropical fruit high in vitamin C.

Just one cup (165 grams) of guava contains 112 calories and 376.7 mg (419% DV).

It’s particularly rich in the antioxidant lycopene [Ref 7].

A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels (16Trusted Source).[Ref 8].

4.0 Kakadu Plums

Terminalia ferdinandiana Exell., commonly called Kakadu plum, billy goat plum, gubinge, or salty plum, is a native flowering Australian plant from the Combretaceae family. It contains more vitamin C than oranges.

It has greater concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3).[ Ref 9].

It contains phytochemicals with antioxidant activity. Studies suggest that antioxidant rich extracts of Terminalia ferdinandiana fruits and leaves have potential applications as natural antimicrobials in food preservation. [Ref 10].

5.0 Dried Jujube

Jujube[3] ( Ziziphus jujube) sometimes jujuba), red date, Chinese date, Chinese jujube is a species in the genus of Ziziphus (some of whose other species are also sometimes referred to as jujube), in the buckthorn family. It’s a food rich in vitamin C and antioxidants.

One cup (100grams) of jujube contains 281 calories and 217.6mg of vitamin C (242%) [Ref 11].

The fruit and its seeds are used in Chinese and Korean traditional medicine, where they are believed to alleviate stress, and traditionally for anti-fungal, anti-bacterial, anti-ulcer, anti-inflammatory purposes and sedation, antispastic, antifertility/contraception, hypotensive and antinephritic, cardiotonic, antioxidant, immunostimulant, and wound healing properties.

6.0 Rose Hips

The rose hip is a small, sweet, tangy fruit from the rose plant. It is typically red to orange, but ranges from dark purple to black in some species.

It’s loaded with natural vitamin C with other nutrients like carotenoids beta-carotene, lutein, zeaxanthin and lycopene.

One cup (127mrams) gives 206 calories and 541 mg (601% DV) of natural food based vitamin C.

Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.

Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis [Ref 12].

7.0 Lemons

The lemon (Citrus limon) is a species of small evergreen tree in the flowering plant family Rutaceae, native to South Asia, primarily Northeast India.

Lemon is a rich source of vitamin C, providing 64% of the Daily Value in a 100 g reference amount. Other essential nutrients are low in content.

Lemons contain numerous phytochemicals, including polyphenols, terpenes, and tannins. Lemon juice contains slightly more citric acid than lime juice (about 47 g/l), nearly twice the citric acid of grapefruit juice, and about five times the amount of citric acid found in orange juice. [Ref 13].

The vitamin C in lemon juice also acts as an antioxidant.

When fruits and vegetables are cut, the enzyme polyphenol oxidase is exposed to oxygen. This triggers oxidation and turns the food brown. Applying lemon juice to the exposed surfaces acts as a barrier, preventing the browning process.

8.0 Broccoli

Broccoli (Brassica oleracea var. italica) is an edible green plant in the cabbage family (family Brassicaceae, genus Brassica) whose large flowering head, stalk and small associated leaves are eaten as a vegetable.

A 100 gram reference serving of raw broccoli provides 34 calories and is a rich source (20% or higher of the Daily Value, DV) of vitamin C (107% DV) and vitamin K (97% DV) Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other micronutrients are low in content (less than 10% DV)

9.0 Kiwifruit

Kiwifruit is native to central and eastern China. Kiwifruit is high in vitamin C content.

One cup, sliced (180 grams) has 118 calories and contains 166.9 mg vitamin C (185%DV). [Ref 14].

Studies have shown that the Vitamin-C-rich kiwifruit has several health benefits. It may help reduce oxidative stress, lower cholesterol and improve immunity.

A study in 30 healthy people aged 20–51 found that eating 2–3 kiwis every day for 28 days reduced blood platelet stickiness by 18% and lowered triglycerides by 15%. This may reduce the risk of blood clots and stroke [Ref 15].

Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C normalized after just one week, having increased by 304% [ Ref 16].

10.0 Blackcurrants

One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C, or 112% of the DV .
Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer and neurodegenerative diseases.

Conclusion

Foods high in vitamin C are very essential for our health, especially heart health.

Vitamin C is a very important vitamin having several functions to do in the body. Eating vitamin c foods helps you prevent several chronic diseases. Do not allow the body to be vitamin c deficient.

Vitamin C is vital for your immune system, bone health, gum health, connective tissue and heart and blood vessel health, among many other important roles.

Not getting enough of this vitamin can have negative effects on your health.

While citrus fruits may be the most widely used source of vitamin C food, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.

By eating some of the high vitamin C foods suggested above each day, your needs should be covered.

A diet rich in vitamin C is an essential step toward good health and disease reversal and prevention.

A synergistic combination of vitamin C, lysine and proline, such as present in Lypro-C is a very useful supplement for reversing abnormal lipid levels to normal levels. It is also very effective in preventing and reversal of coronary artery disease. It helps prevent having heart surgery.

References

[1] https://en.wikipedia.org/wiki/Phyllanthus_emblica

[2] https://tools.myfooddata.com/nutrition-facts/171686/wt1

[3] https://pubmed.ncbi.nlm.nih.gov/12026193/

[4] https://pubmed.ncbi.nlm.nih.gov/19060403/

[5] https://pubmed.ncbi.nlm.nih.gov/24296107/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098779

[7] https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1927/2

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5071920/

[9] http://www.agrifutures.com.au/wp-content/uploads/publications/14-115.pdf

[10] http://www.agrifutures.com.au/wp-content/uploads/publications/14-115.pdf

[11] https://tools.myfooddata.com/nutrition-facts/168152/100g