did u know 18 foods that have the most vitamin C Fruits and vegetables are the best food sources of vitamin C. Eating a variety of these healthy foods will help people meet their daily requirements.
vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.
The body does not store vitamin C, so people need to source this nutrient from their diet every day. It dissolves in water, and any excess leaves the body in urine.
Why is vitamin C important?
Vitamin C is an antioxidant. It protects the body’s cells from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to illnesses, including cancer.
Without vitamin C, the body cannot make collagen, a protein that is necessary for building and maintaining:
- healthy bones
- digestive tract tissues
Vitamin C is an important part of the immune system, which defends against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other illnesses.
How much vitamin C should I get?
ifferent people require different intakes of vitamin C.
According to the ODS, the recommended dietary allowanceTrusted Source of vitamin C for adults is:
- 90 milligrams (mg) for males
- 75 mg for females
- 85 mg when pregnant
- 120 mg when breastfeeding
- an additional 35 mg for people who smoke
Children typically require less than this. People who smoke or have conditions that affect vitamin absorption in the intestines are at risk of having a lower intake and may require a higher amount.
Health benefits of vitamin C intake
Boosting heart health
Some evidence suggests that vitamin C may help lower the risk of heart disease or its complications.
One study indicates that people who consume more vitamin C have a lower risk of death from cardiovascular disease. Further studies are necessary to fully explore these statements.
However, eating more fruits and vegetables can help boost general heart health by providing a range of vitamins, minerals, antioxidants, and fiber.
Strengthening the immune system
Vitamin C has an immune-boosting effect that can help the body fight off illnesses, such as the common cold.
One study found that vitamin C helped prevent pneumonia and supported tetanus treatment.
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:
- A meta-analysis found links between vitamin C and a lower risk of certain types of brain tumors.
- Another studyTrusted Source determined that high doses of vitamin C impaired the growth of colorectal tumors in mice.
- A different meta-analysisTrusted Source observed that higher vitamin C intake was associated with a lower risk of lung cancer.
foods that have the most vitamin C
Yes, you can actually eat rose hips raw, but we prefer them in cakes, pies, jams, and syrups. They’re sweet and tangy and an excellent way to add vitamin C to your diet, with four or five of these grape-sized fruits providing your daily requirement.
Need a sweet way to meet your daily vitamin C requirement? A cup of strawberries has 89 mg, so throw them in your next smoothie, or on your oatmeal…or on a cake! Who says meeting nutritional goals can’t be done during dessert?
Don’t let anyone tell you potatoes are just empty calories. Deep-frying potatoes (and anything else) adds empty calories, but the tubers themselves contain fiber, potassium, vitamin B6, and about 42 mg of vitamin C in one medium-sized potato. We’re not going to call fries a meal, but that’s also not going to stop us from having them for dinner tonight.
Peas are an excellent source of vitamin C—specifically the sugar snap pea and snow pea varieties. You can expect about 60 mg of vitamin C per cup of either kind, so pass the peas, please.
You might not come across acerola cherries—also known as Barbados cherries, West Indian cherries, or wild crepe myrtles—very often, but they’re worth including in this list for their shockingly high levels of vitamin C. (We left some other uber-exotic foods off this list, but this one is common enough to include.) In addition to containing about 1,600 mg of vitamin C per 100 grams (yikes!), Acerola cherries also feature vitamin A, numerous B-vitamins, and multiple other antioxidants.
Not all bell peppers are created equal. They’re all packed with vitamin C, but in dramatically different levels based on the color. Green peppers have about 95 mg each, red peppers have 152 mg, but yellow peppers easily take the crown with an astonishing 341 mg.
You only need a half-cup of blackcurrants, which clocks in at 101 mg of vitamin C, to meet and exceed your daily requirement. That’s good news considering the fact that few people eat these tart berries raw, and instead tend to have them in smaller servings of jellies, jams, and preserves.
One cup of cooked broccoli provides more than 100 mg of vitamin C, which meets and exceeds the daily recommendations for both men and women. The next time we have a cold, we’ll pass on chicken soup in favor of some broccoli cheddar!
Like broccoli, we also hated Brussels sprouts in our youth. We now think both of these veggies are great, and as mom always said, they are both great for you. In fact, a half-cup serving of broccoli has roughly the same amount of vitamin C as the same serving of Brussels sprouts: about 50 mg. The latter also contains fiber, potassium, and vitamins A and K.
Cantaloupe is sometimes cast aside as a filler fruit in fruit salads, but it tastes great and is actually very good for you. One cup of cut or balled cantaloupe contains about 65 mg of vitamin C, which is basically all you need for the day. It also fulfills your daily vitamin A requirements, and packs some potassium, too!
Broccoli, Brussels sprouts, and cauliflower are all different strains of the same plant species, so it makes sense that all three would appear in this list. And with a cup of cauliflower providing more than 50 mg of vitamin C, it also makes sense that people are using cauliflower for everything from rice to pizza crust.
Red hot chili peppers aren’t just a tasty go-to ingredient for Mexican food (and the namesake for an awesome alternative band) they’re also a solid source of vitamin C. Green chili peppers have even more vitamin C—a staggering 109 mg per pepper compared to the red variety’s 65 mg.
Guava is a bonafide superfood, boasting numerous antioxidants as well as copper, folic acid, manganese, potassium, and vitamins A and C. And it’s not just a bit of vitamin C—one guava possesses about 125 mg!!
One cup of kale contains about as much vitamin C as an orange. There aren’t many other similarities between these foods, as oranges are sweet and delicious right off the tree, while kale can be bitter and sometimes requires other foods to cover up its taste. (We can’t be the only ones secretly sneaking it into smoothies.)
Despite being a relatively small fruit, kiwis contain a big dose of vitamin C. One kiwi has about 64 mg, which is nearly the entire daily requirement for women and two-thirds of the requirement for men. Kiwis also help with digestion thanks to their fiber content.
Consider adding lychees to your next smoothie, juice, salad, or jelly batch, as each one contains about 7 mg of vitamin C. That’s not a lot on its own, but lychees are quite small and have a large stone inside, so it’s easy to consume a half-cup serving, which contains about 68 mg of vitamin C.
Man, we love mango. It’s tasty, it transports us to a tropical place, and it’s a healthy snack, too. Mangoes are said to be good for digestion, they contain both potassium and magnesium, and they boast a significant amount of vitamin C. A whole mango has roughly 122 mg of vitamin C, which means you can split one with a spouse or friend and still get all you need for the day.
Sensing a theme with tropical fruits? Papaya isn’t bucking any trends here, as it also provides some vitamin C power. One cup of papaya packs 87 mg of vitamin C—one day’s worth of the nutrient for men, and more than enough for women. One small papaya also features about 3 grams of fiber per fruit.
Vitamin C is necessary for good health. As it is abundant in many plant foods, eating a healthy balanced diet that includes a variety of fruits and vegetables usually provides a person with all the vitamin C that they need. People who wish to boost their vitamin C intake can do so by eating rich sources of the vitamin daily.