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Vitamin C Benefits and Foods High in Vitamin C

Updated on September 28, 2017
Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C |  Lemon (40 mg of vitamin per 100 gr), Tangerine  (30 mg),  . Grapefruit (30 mg), Pineapple (10 mg)
Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Lemon (40 mg of vitamin per 100 gr), Tangerine (30 mg), . Grapefruit (30 mg), Pineapple (10 mg) | Source

Vitamin C Is a Powerful Antioxidant

Vitamin C (also called ascorbic acid) is found in most vegetables and fruits. It’s a water-soluble vitamin and cannot be stored in the body. Unlike most plants and animals that can produce their own vitamin C, the human body doesn’t generate it, so we need a constant supply of it in our diet through food and other supplements.

Vitamin C is an extremely powerful antioxidant, it helps boost the body’s immune function, slow down or even prevent cell damage, prevent damages pollutants and toxicities do to our bodies and helps to maintain healthy body tissues. It’s a great help for the synthesis of collagen that makes blood vessels and body muscles strong, it’s also important to consume for healthy teeth, gums, proper growth and to heal wounds. So notice that vitamin C is a must have when recovering from exercise, it helps with muscle soreness.

Moreover, vitamin C is well-known for its capability to increase iron absorption, however, you should do it mindfully, as when taking more than 2000 mg of this vitamin per day can lead to iron toxicity in some cases.

Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Strawberry (60 mg of vitamin per 100 gr), Grapefruit (30 mg)
Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Strawberry (60 mg of vitamin per 100 gr), Grapefruit (30 mg) | Source

More Benefits of Vitamin C

The highest percentage of vitamin C is found in the brain, so a lack of this vitamin deprives brain development. One study has shown that people who lacked sufficient amount of vitamin C had poor memories. And of course, developing brains are especially very sensitive to even small changes in vitamin C levels.

Another study has shown that if taking an adequate amount of vitamin C actually, it reduces chances of having a stroke. But it must be noted that there are a lot of other factors in play, for example, alcohol consumption, eating habits, exercise.

Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Sweet Red Peppers (127.7 mg of vitamin per 100 gt), Garlic (31 mg), Tomato (10 mg)
Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Sweet Red Peppers (127.7 mg of vitamin per 100 gt), Garlic (31 mg), Tomato (10 mg) | Source

We are told to consume a lot of vitamin C when we have a cold or possibly prevent the incidence of it. However, repeated studies have shown it doesn’t help most of us. The effect of it reducing the incidence of cold is usually seen in athletes under intense physical training.

What if we don’t get enough vitamin C?

Deficiency of vitamin C is rare as it is found in many foods we eat every day. Such disease as scurvy was common ages ago and mainly among seamen who had no opportunity to eat fresh fruits and vegetables for months. Today it’s not a problem, but not getting enough of this vitamin may lead to anemia, dry and splitting hair, poor wound healing, bleeding gums, infections and some other diseases discussed early here.

Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C |  Sweet Yellow Peppers (183.5 mg of vitamin per 100 gr)
Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Sweet Yellow Peppers (183.5 mg of vitamin per 100 gr) | Source

The signs of a vitamin C deficiency

Vitamin C deficiency symptoms include fatigue, muscle aches, and weakness, leg rashes, bleeding gums.

How much vitamin C do we need in our diet?

 
 
 
0-6 months old
40 mg/day
 
7-12 months old
50 mg/day
 
1-3 years old
15 mg/day
 
4-8 years old
25 mg/day
 
9-13 years old
45 mg/day
 
Male teens 14-18 years old
75 mg/day
 
Female teens 14-18 years old
65 mg/day
 
Men (19+)
90 mg/day
 
Women (19+)
75 mg/day
 
Pregnant women
80-85 mg/day
 
Remember that people who smoke need additional 50 % (35 mg) of vitamin C every day.

People who have lower levels of vitamin C

  • Smokers and passive smokers have lower levels of vitamin C in their blood and are at risk of vitamin C deficiency. These groups of people are advised to consume vitamin C up to 50% more than non-smokers.
  • Infants given boiled/evaporated milk (but always check nutrition facts as a specific product to know whether it already comes fortified or not).
  • People who do not have a varied diet.
  • People with such diseases as cachexia, cancer, kidney failure, chronic hemodialysis.

What if we get too much of vitamin C?

Vitamin C is regularly flushed from our bodies, so it’s toxicity is usually seen very rare. Too much of it can lead to kidney stones or cause diarrhea.

Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Gold Kiwi Fruit (105.4 mg of vitamin per 100 gr), Orange (50 mg), Lemon (40 mg), Grapefruit (30 mg)
Vitamin C Foods: Vitamin C Benefits, Foods High in Vitamin C | Gold Kiwi Fruit (105.4 mg of vitamin per 100 gr), Orange (50 mg), Lemon (40 mg), Grapefruit (30 mg) | Source

Foods High In Vitamin C

Foods
mg of vitamin C per 100 grams
 
1. Kakadu Plum
3100 mg
 
2. Camu Camu
2800 mg
 
3. Acerola Cherries
1677.6 mg
 
4. Dried Herbs and Spices (Coriander)
566.7 mg
 
5. Rose Hips
426 mg
 
6. Guavas
228.3 mg
 
7. Sweet Yellow Peppers
183.5 mg
 
8. Blackcurrants
181 mg
 
9. Fresh Herbs (Thyme)
160.1 mg
 
10. Red Chili
143.7 mg
 
11. Scotch Kale
130 mg
 
12. Gold Kiwi Fruit
105.4 mg
 
13. Broccoli
90 mg
 
14. Redcurrant
80 mg
 
Brussels Sprouts
80 mg
 
15. Lychee
70 mg
 
17. Elderberry
60 mg
 
Persimmon
60 mg
 
Papaya
60 mg
 
Strawberry
60 mg
 
18. Orange
50 mg
 
19. Lemon
40 mg
 
Melon, Cantaloupe
40 mg
 
Cauliflower
40 mg
 
20. Garlic
31 mg
 
21. Grapefruit
30 mg
 
Raspberry
30 mg
 
Tangerine
30 mg
 
Passion Fruit
30 mg
 
Spinach
30 mg
 
Lime
30 mg
 
22. Mango
28 mg
 
23. Potato
20 mg
 
24. Pineapple
10 mg
 
Tomato
10 mg
 
Grape
10 mg
 
Apricot
10 mg
 
Plum
10 mg
 
25. Banana
9 mg
 
Carrot
9 mg
 
26. Avocado
8 mg
 

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