Vitamin C rich foods

Top foods high in vitamin C

Vitamin C 

Vitamins are a hot topic right now. But, did you know that not all vitamins are created equal? In fact, vitamin C is more effective than others and it’s about time you get to know about the benefits and the food sources of Vitamin C.

Vitamin C, also known as ascorbic acid, has many health benefits. Most people know that it's a great antioxidant, and can be good for your skin; but here are some other reasons why you should make sure to include it in your daily diet:

  1. Improves Mental Health: Vitamin C is one of the only nutrients that has been shown to reduce the risk of developing scurvy, mental health issues and depression. Studies have shown that persons with high levels of vitamin C in their blood plasma also have fewer symptoms of depression and anxiety than those with lower levels.

  2. Prevention of Colds: Vitamin C is a key nutrient in helping to fight off viruses and bacteria due to its strong antioxidant properties.

  3. Helps Fight Cancer: High-dose vitamin C therapy has been shown to decrease oxidative stress and improve lymphocyte function in those with cancer as well as those at risk for cancer.
  1. Helps the Body in Forming Collagen: Vitamin C is a water-soluble vitamin that helps the body form collagen—a substance that is a major component of skin, bones, teeth, and gums. 
  1. Protects the Body: Vitamin C is necessary for wound healing and helps maintain healthy blood vessels, tendons, ligaments, and cartilage. It also plays a role in preventing certain types of strokes and heart disease by protecting against free radical damage. If you suffer from scurvy, a vitamin C deficiency might be to blame.

Vitamin C Rich Foods

By following a diet filled with vitamin C-rich foods, your body will receive a boost of this powerful antioxidant. Eating a variety of fruits and vegetables that are high in vitamin C every day can help strengthen the body against sickness. In fact, studies have linked diets rich in vitamin C to a lower risk of cardiovascular disease, stroke, some cancers and osteoporosis.

Here are some of the foods that are high in vitamin c:

1) Guava

Guava is a pink-fleshed tropical fruit that contains 126 mg of vitamin c. It is particularly rich in lycopene. A study showed significant improvements in blood pressure and cholesterol levels in people who were directed to eat 400 grams of peeled guava every day for 6 weeks.

2) Kale

Kale is a cruciferous vegetable that can provide 80 mg of Vitamin C from one cup of chopped raw kale. It is also a good source of vitamin K and carotenoids lutein and zeaxanthin. 

Vitamin C is a powerful antioxidant that helps the body maintain a healthy heart and it boosts the immune system. It also helps in building up collagen, which helps in reducing wrinkles and speed up the healing process. Vitamin C, also known as ascorbic acid, can be easily obtained from fresh fruits and vegetables.

3) Kiwi

A medium-sized kiwi contains 71 mg of vitamin c and studies have shown that it can help in reducing oxidative stress, cholesterol levels and improve immunity.

Foods high in vitamin c help reduce swelling of the skin. They also help boost immunity against infections and promote healthy hair, skin and nails.

4) Broccoli

Broccoli is a cruciferous vegetable that can provide 51 mg of vitamin c from half a cup of cooked broccoli. Numerous observational studies have been conducted to find the possible association between eating plenty of vitamin-c rich cruciferous vegetables and lowered oxidative stress, reduced risk of cancer, heart diseases and improved immunity.

5) Brussels Sprouts

Half a cup of properly cooked brussels sprouts can provide 49 mg of Vitamin c. Brussel sprouts are also a good source of fiber, vitamin K, folate, manganese, potassium and vitamin A. Brussel sprouts can help improve bone density and Vitamin C in Brussel sprouts help in the formation of collagen.

6) Strawberries

Strawberries can provide 89 mg of Vitamin c from one cup of strawberries. They contain a diverse and potent mix of folate, flavonoids, vitamin c, manganese and essential antioxidants.

Studies have shown that the high antioxidant content of strawberries makes them an effective food that can help in preventing cancer, vascular disease, dementia and diabetes. Vitamin c is an antioxidant, so it helps repair any free radical damage done to your cells. It also helps reduce the chances of you acquiring cardiovascular diseases.

Take Away

Vitamin c is a fat-soluble vitamin that helps the body create and maintain healthy tissue, aids in the absorption of iron, and supports immune function. Vitamin c deficiency can cause scurvy. 

The list of the best vitamin C rich foods are oranges, bell peppers, kiwi, strawberries, grapefruit, papaya, broccoli, Brussels sprouts, and sweet potatoes. Vitamin C is an important antioxidant that boosts the immunity system of our body. Also, these days people are shifting to use vitamin c serum for their skin that helps to form collagen which maintains the connective tissues.