ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Top 10 Foods High in Vitamin C for Immune System Health & Muscle Pumps (2018)

Updated on June 4, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

Source

10. Pineapples

Pineapple is loaded with vitamin C and manganese. In 1 cup (165 grams), there are 74 calories, 2 milligrams of sodium, 20 grams of total carbohydrates, 14 grams of sugar and 1 gram of protein. For vitamins, there are 85.8 IU of vitamin A (2% of daily value based on a 2,000 calorie diet), 27.9 milligrams of vitamin C (46% of daily value), 1.2 micrograms of vitamin K (1% of daily value), .1 milligrams of thiamin (9% of daily value), .8 milligrams of niacin (4% of daily value), .2 milligrams of vitamin B6 (9% of daily value), 18.2 micrograms of folate (5% of daily value), .3 milligrams of pantothenic acid (3% of daily value), 9.2 milligrams of choline and .2 milligrams of betaine.


For minerals, there are 21.5 milligrams of calcium (2% of daily value), .4 milligrams of iron (2% of daily value), 19.8 milligrams of magnesium (5% of daily value), 14.8 milligrams of phosphorus (1% of daily value), 206 milligrams of potassium and 2.6 milligrams of manganese (131% of daily value). If pineapples are not available, a few good substitutes are lemons and limes. Lemons and limes both contain a decent amount of vitamin C per serving.

Source

9. Broccoli

In one 100 gram serving, there are 34 calories, 33 milligrams of sodium, 7 grams of total carbohydrates, 3 grams of dietary fiber, 2 grams of sugar and 3 grams of protein. For vitamins, there are 623 IU of vitamin A (12% of daily value), 89.2 milligrams of vitamin C (149% of daily value), .8 milligrams of vitamin E (4% of daily value), 102 micrograms of vitamin K (127% of daily value), .1 milligrams of thiamin (5% of daily value), .1 milligrams of riboflavin (7% of daily value), .6 milligrams of niacin (3% of daily value), .2 milligrams of vitamin B6 (9% of daily value), 63 micrograms of folate (16% of daily value), .6 milligrams of pantothenic acid (6% of daily value), 18.7 milligrams of choline and .1 milligrams of betaine.


For minerals, there are 47 milligrams of calcium (5% of daily value), .7 milligrams of iron (4% of daily value), 21 milligrams of magnesium (5% of daily value), 66 milligrams of phosphorus (7% of daily value), 316 milligrams of potassium (9% of daily value), .4 milligrams of zinc (3% of daily value), .2 milligrams of manganese (10% of daily value) and 2.5 micrograms of selenium (4% of daily value). For fatty acids, there are 21 milligrams of the omega-3 fatty acids and 17 milligrams of the omega-6 fatty acids for each 100 gram serving.

Source

8. Kale

Kale contains a lot of vitamin A, vitamin C and vitamin K. In one 100 gram serving size of kale, there are 50 calories, 1 gram of total fat, 43 milligrams of sodium, 10 grams of total carbohydrates, 2 grams of dietary fiber, 0 grams of sugar and 3 grams of protein. For vitamins, there is 15,376 IU of vitamin A (308% of daily value), 120 milligrams of vitamin C (200% of daily value), 817 micrograms of vitamin K (1,021% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (8% of daily value), 1 milligram of niacin (5% of daily value), .3 milligram of vitamin B6 (14% of daily value) and 29 micrograms of folate (7% of daily value).


For minerals, there are 135 milligrams of calcium (14% of daily value), 1.7 milligrams of iron (9% of daily value), 34 milligrams of magnesium (8% of daily value), 56 milligrams of phosphorus (6% of daily value), 447 milligrams of potassium (13% of daily value), .4 milligrams of zinc (3% of daily value), .3 milligrams of copper (14% of daily value), .8 milligrams of manganese (39% of daily value) and .9 micrograms of selenium (1% of daily value). For fatty acids, there are 180 milligrams of the omega-3 fatty acids and 138 milligrams of the omega-6 fatty acids.

Source

7. Strawberries

Strawberries go together with a lot of different other foods. In one 100 gram serving size of strawberries, there is 32 calories, 8 grams of total carbohydrates, 2 grams of dietary fiber, 5 grams of sugar and 1 gram of protein. For vitamins, there is 12 IU of vitamin A (0% of daily value), 58.8 milligrams of vitamin C (98% of daily value), .3 milligrams of vitamin E (1% of daily value), 2.2 micrograms of vitamin K (3% of daily value), .4 milligrams of niacin (2% of daily value), 24 micrograms of folate (6% of daily value), .1 milligrams of pantothenic acid (1% of daily value), 5.7 milligrams of choline and .2 milligrams of betaine.


For minerals, there is 16 milligrams of calcium (2% of daily value), .4 milligrams of iron (2% of daily value), 13 milligrams of magnesium (3% of daily value), 24 milligrams of phosphorus (2% of daily value), 153 milligrams of potassium (4% of daily value), .4 milligrams of manganese (19% of daily value), .4 micrograms of selenium (1% of daily value) and 4.4 micrograms of fluoride. For fatty acids, there are 65 milligrams of the omega-3 fatty acids and 90 milligrams of the omega-6 fatty acids. I enjoy eating strawberries with bananas to acquire magnesium, potassium and vitamin C.

Source

6. Papayas

In one 100 gram serving size of papaya, there is 39 calories, 3 milligrams of sodium, 10 grams of total carbohydrates, 2 grams of dietary fiber, 6 grams of sugar and 1 gram of protein. For vitamins, there is 1,094 IU of vitamin A (22% of daily value), 61.8 milligrams of vitamin C (103% of daily value), .7 milligrams of vitamin E (4% of daily value), 2.6 micrograms of vitamin K (3% of daily value), .3 milligrams of niacin (2% of daily value), 32 micrograms of folate (10% of daily value), .2 milligrams of pantothenic acid (2% of daily value) and 6.1 milligrams of choline.


For minerals, there is 24 milligrams of calcium (2% of daily value), .1 milligrams of iron (1% of daily value), 10 milligrams of magnesium (2% of daily value), 5 milligrams of phosphorus (1% of daily value), 257 milligrams of potassium (7% of daily value) and .6 micrograms of selenium (1% of daily value). For fatty acids, there is 25 milligrams of the omega-3 fatty acids and 6 milligrams of the omega-6 fatty acids. If papayas are not available at your local supermarket, kiwis are another option. Kiwis are also high in vitamin C.

Source

5. Oranges

In one 100 gram serving size of an orange, there is about 63 calories, 2 milligrams of sodium, 15 grams of total carbohydrates, 5 grams of dietary fiber, 10 grams of sugar and 1 gram of protein. For vitamins, there is 250 IU of vitamin A (5% of daily value), 71 milligrams of vitamin C (118% of daily value), .1 milligrams of thiamin (7% of daily value), .1 milligrams of riboflavin (3% of daily value), .5 milligrams of niacin (2% of daily value), .1 milligrams of vitamin B6 (5% of daily value), 30 micrograms of folate (8% of daily value) and .3 milligrams of pantothenic acid (3% of daily value).


For minerals, there is 70 milligrams of calcium (7% of daily value), .8 milligrams of iron (4% of daily value), 14 milligrams of magnesium (3% of daily value), 22 milligrams of phosphorus (2% of daily value), 196 milligrams of potassium (6% of daily value), .1 milligrams of zinc (1% of daily value), .1 milligrams of copper (3% of daily value) and .7 micrograms of selenium (1% of daily value). For fatty acids, there is 16 milligrams of the omega-3 fatty acids and 44 milligrams of the omega-6 fatty acids. If fresh oranges are not available, try orange juice. Orange juice also contains a lot of potassium and vitamin C.

Source

4. Peppers (Green and Red)

Both green and red peppers contain a large amount of vitamin C per serving. However, red peppers contain slightly more. Peppers are delicious on pizza, and go together great with steak and cheese subs. Red peppers in general contain a lot of vitamin A and vitamin C. In one 100 gram serving size, there are 31 calories, 4 milligrams of sodium, 6 grams of total carbohydrates, 2 grams of dietary fiber, 4 grams of sugar and 1 gram of protein.


For vitamins, there are 3,131 IU of vitamin A (63% of daily value), 128 milligrams of vitamin C (213% of daily value), 1.6 milligrams of vitamin E (8% of daily value), 4.9 micrograms of vitamin K (6% of daily value), .1 milligrams of thiamin (4% of daily value), .1 milligrams of riboflavin (5% of daily value), 1 milligram of niacin (5% of daily value), .3 milligrams of vitamin B6 (15% of daily value), 46 micrograms of folate (11% of daily value), .3 milligrams of pantothenic acid (3% of daily value) and 5.6 milligrams of choline.


For minerals, there are 7 milligrams of calcium (1% of daily value), .4 milligrams of iron (2% of daily value), 12 milligrams of magnesium (3% of daily value), 26 milligrams of phosphorus (3% of daily value), 211 milligrams of potassium (6% of daily value), .3 milligrams of zinc (2% of daily value) and .1 milligrams of manganese (6% of daily value). For fatty acids, there are 25 milligrams of the omega-3 fatty acids and 45 milligrams of the omega-6 fatty acids in each serving size.

Source

3. Black Currants

The black currants are high in vitamin C and are a good source of iron. In each 100 gram serving size, there are 63 calories, 2 milligrams of sodium, 15 grams of total carbohydrates and 1 gram of protein. For vitamins, there are 230 IU of vitamin A (5% of daily value), 181 milligrams of vitamin C (302% of daily value), 1 milligram of vitamin E (5% of daily value), .1 milligrams of thiamin (3% of daily value), .1 milligrams of riboflavin (3% of daily value), .3 milligrams of niacin (1% of daily value), .1 milligrams of vitamin B6 (3% of daily value) and .4 milligrams of pantothenic acid (4% of daily value).


For minerals, there are 55 milligrams of calcium (6% of daily value), 1.5 milligrams of iron (9% of daily value), 24 milligrams of magnesium (6% of daily value), 59 milligrams of phosphorus (6% of daily value), 322 milligrams of potassium (9% of daily value), .3 milligrams of zinc (2% of daily value), .1 milligrams of copper (4% of daily value) and .3 milligrams of manganese (13% of daily value). For fatty acids, there are 72 milligrams of the omega-3 fatty acids and 107 milligrams of the omega-6 fatty acids.

Source

2. Guavas

In one 100 gram serving size of guavas, there are 68 calories, 1 gram of total fat, 2 milligrams of sodium, 14 grams of total carbohydrates, 5 grams of dietary fiber, 9 grams of sugar and 3 grams of protein. For vitamins, there are 624 IU of vitamin A (12% of daily value), 228 milligrams of vitamin C (381% of daily value), .7 milligrams of vitamin E (4% of daily value), 2.6 micrograms of vitamin K (3% of daily value), .1 milligrams of thiamin (4% of daily value), 1.1 milligrams of niacin (5% of daily value), .1 milligrams of vitamin B6 (6% of daily value), 49 micrograms of folate (12% of daily value), .5 milligrams of pantothenic acid (5% of daily value) and 7.6 milligrams of choline.


For minerals, there are 18 milligrams of calcium (2% of daily value), .3 milligrams of iron (1% of daily value), 22 milligrams of magnesium (5% of daily value), 40 milligrams of phosphorus (4% of daily value), 417 milligrams of potassium (12% of daily value), .2 milligrams of zinc (2% of daily value), .2 milligrams of copper (11% of daily value), .2 milligrams of manganese (8% of daily value) and .6 micrograms of selenium (1% of daily value). For fatty acids, there are 112 milligrams of the omega-3 fatty acids and 288 milligrams of the omega-6 fatty acids per serving.

Source

1. Acerola Cherries

This is certainly the number one food high in vitamin C. In each 100 gram serving, there are 32 calories, 7 milligrams of sodium, 8 grams of total carbohydrates, 1 gram of dietary fiber and 0 grams of protein. For vitamins, there are 767 IU of vitamin A (15% of daily value), 1,677 milligrams of vitamin C (2,796% of daily value), .1 milligrams of riboflavin (4% of daily value), .4 milligrams of niacin (2% of daily value), 14 micrograms of folate (3% of daily value) and .3 milligrams of pantothenic acid (3% of daily value).


For minerals, there are 12 milligrams of calcium (1% of daily value), .2 milligrams of iron (1% of daily value), 18 milligrams of magnesium (5% of daily value), 11 milligrams of phosphorus (1% of daily value), 146 milligrams of potassium (4% of daily value), .1 milligrams of zinc (1% of daily value), .1 milligrams of copper (4% of daily value) and .6 micrograms of selenium (1% of daily value). For fatty acids, there are 44 milligrams of the omega-3 fatty acids and 46 milligrams of the omega-6 fatty acids. These west Indian cherries have some of the highest vitamin C content available on the market for a natural food product.


In conclusion, kale, broccoli, guavas, black currants, peppers, oranges, papayas, acerola cherries, strawberries and pineapples are all excellent sources of vitamin C. Not consuming enough vitamin C throughout your daily diet can result in individuals having a weak immune system, wounds that aren't healing and scurvy, which may result in bleeding gums, tooth loss, muscle fatigue and other symptoms. Vitamin C helps to keep the teeth, bones, blood vessels and the immune system healthy on a regular basis.


On the other hand, too much vitamin C can cause diarrhea and nausea. For those wondering, try not to limit your diet to only these high vitamin C foods. Berries, tomatoes, kiwi, lemons, limes, yellow peppers, fruit juices, grapefruits, potatoes and other fruits and vegetables contain vitamin C. Between 80 to 120 milligrams is the recommended amount of vitamin C individuals should consume in a single day.

Source

References

Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

Personal Preferences

Which vitamin C food is your most favorite?

See results

© 2018 James Foglio

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://corp.maven.io/privacy-policy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)