Vitamin C Rich Foods - Slideshow

Creator: Shaun DMello
Keywords: vitamin c rich foods, vitamin c rich foods list, vitamin c rich foods for skin, vitamin c rich foods for vegetarians, vitamin c rich indian foods, vitamin c rich foods and fruits, bell peppers, dark leafy greens, kiwis, broccoli, berries, citrus fruits, tomatoes, peas, papaya,Litchis

Developed by - Shaun DMello, B.A.

Reviewed by - The Medindia Medical Review Team

Last Updated on Oct 15, 2020

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Introduction

While every nutrient is important, Vitamin C is critical for almost every aspect of your wellbeing. It is needed for the growth and repair of body tissue, to produce collagen, which is needed for the skin, ligaments, tendons and even blood vessels. This vitamin is also important for wound healing and for your dental and skeletal health. Low levels of the vitamin are associated with several health conditions including hypertension, strokes, atherosclerosis and even some forms of cancer. As a water-soluble vitamin, it can't be stored in the body but must be replenished through your diet.

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Bell Peppers

Bell peppers come in a range of bright colours and they are all rich in vitamin C. They are in fact so loaded with the vitamin that a single yellow bell pepper that weighs close to 200 grams will give you a whopping 569% of your daily required intake of vitamin C. Yes, you read that correctly, its 569%. That's about three times as much vitamin C as you would get out of an orange of the same size or weight. Moreover, bell peppers are low in calories and rich in precious antioxidants, in addition to vitamin C.

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Papayas

Whether you love them or hate them it would be a good idea to include papayas in your diet if you need to boost your vitamin C intake. A single cup of mashed papaya that measures about 250 grams contains 237% of your daily requirement of vitamin C. Papayas are also convenient, but if you're not crazy about raw papaya, the fruit lends itself easily to salads and sorbets. The same serving size of papaya (250 grams) would also give you 50% of your required vitamin A intake and 17% of your required dietary fibre.

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Strawberries

Strawberries are among the tastiest and most popular of all fruits and they are also extremely high in vitamin C. Just five to six strawberries that measure around 100 grams would give you your entire day's requirement of vitamin C. As if that weren't good enough, strawberries are also rich in fiber and are loaded with antioxidants. The high manganese content in strawberries also makes them a heart healthy food and they are often included in diets to control and lower cholesterol levels.

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Guava

If you were to consume just half a guava a day, you'd get your entire required vitamin C intake for the day. A single guava that weighs around 60 grams contains 126 mg of vitamin C, which is a little more than twice your required daily intake of the vitamin. Guavas are also a great source of vitamin A, folate and minerals like potassium, copper and manganese. A single guava will give you 3 grams of dietary fiber, which is just as much as you'd get from a bowl of cereal.

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Indian Gooseberry

Indian gooseberry is another popular fruit, commonly referred to as amla in India, where it is often consumed as a mid-meal snack. Despite their small diminutive size, Indian gooseberries certainly pack a punch when it comes to vitamin C content. A single amla that is less than half the size of an orange will probably give you twice as much of your required intake of vitamin C. The fruit also offers various other health benefits and has long been used as an important ingredient in Ayurveda medicine.

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Kiwi

Despite its name, the kiwi fruit is not originally from New Zealand, but is believed to have originated in China. This fruit, which is today cultivated in most tropical regions, is loaded with vitamin C and it even tastes great! Eating just one of these fruits will give you all the vitamin C you need for your entire day. An average sized kiwi fruit that weighs around 80 grams would give you 70.5 mg of vitamin C, well over the recommended 60 mg per day. Kiwis are also a good source of vitamin K and minerals like potassium and copper.

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Litchis

Litchis make for another great addition to your diet if you suffer from a vitamin C deficiency. They are rich in vitamin C and also contain a good amount of dietary fibre, but contain no saturated fat or cholesterol. A handful of litchis a day should give you enough of vitamin C, with just 100 grams of the fruit containing 71.5 mg of vitamin C - 119% of your required daily intake.

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Oranges

Oranges are probably the best known of all foods when it comes to vitamin C content, which is not surprising, considering how great they taste. As popular as oranges might be, they do not have the highest vitamin C content, but they contain enough vitamin C to give you your required daily dose of the vitamin. Just one medium-sized orange contains 70mg of vitamin C, which is well over the required daily intake and if you prefer orange juice, a small cup should give you all the vitamin C you need.

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Brussels Sprouts

While citric fruits instantly spring to mind with the very mention of vitamin C, leafy greens are also rich in this vitamin along with various other nutrients. Brussels sprouts are among the healthiest of foods, but they are also not the most popular with kids raised on a steady diet of pizzas and pastries! Get your child habituated to leafy greens early. Just one serving of brussels sprouts contains well over the daily requirement of vitamin C and more than twice as much vitamin K as is required.

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Broccoli

Broccoli is another leafy vegetable that isn't too popular with our fast food generation, but it's incredibly healthy. Just one serving of broccoli contains around twice as much vitamin C as you require on a daily basis. It is even richer in vitamin K and is also a great source for folate, riboflavin, Vitamin B6 and vitamin A, making it one of the healthiest foods you can think of. What's even more impressive is that the nutritional value of the food doesn't change much even with cooking.

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Fresh Fruit Juices

To get the best out of any fruit or vegetable, it is always advisable to consume it whole and raw. Processing tends to destroy and cause some amount of loss in the nutritional value and this also holds true with juicing. Nevertheless, if you find that this is the only form in which you can ingest fruits, drink away, because fruit juices still do contain a significant amount of vitamin C. This obviously depends on the type of fruit juice, but the best varieties are orange, grapefruit and guava to name a few.

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Vegetable Juices

Vegetables can also be consumed in their juice form if you wish to boost your intake of vitamin C. Try and consume mixed vegetable juices, especially vegetable juices that contain spinach and tomatoes. Cauliflower is also a relatively good source of vitamin C and you could even use these vegetables to make a broth or soup if you don't like eating them raw.

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Other Notable Foods

In addition to these foods, try to include a wide range of fruits, vegetables, pulses and dark leafy greens to ensure you have a balanced meal. There isn't much of a problem when it comes to vitamin C rich foods for vegetarians, because vitamin C occurs naturally in most plants. If you do want to include other fruits and veggies for their vitamin C content however, you can also add cantaloupes, acerola cherries, melons, raspberries, black currant and kale to your daily diet.

Introduction
Bell Peppers
Papayas
Strawberries
Guava
Indian Gooseberry
Kiwi
Litchis
Oranges
Brussels Sprouts
Broccoli
Fresh Fruit Juices
Vegetable Juices
Other Notable Foods

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