26 Vitamin C Rich Foods, Benefits, Deficiency Symptoms
The health problems such as common cold, depression, dull skin, and foggy brain are quite common for us. But, there is a key nutrient that can reduce your likelihood of developing these health issues, i.e. Vitamin C. Vitamin C is an essential nutrient, which your body requires to perform its functions normally and efficiently. One common thing amongst Vitamin C rich foods is that they are slightly or mostly sour in taste. Let’s see in this post, some foods rich in Vitamin C.
Why is Vitamin C Important?
Vitamin C, scientifically known as ascorbate or L-ascorbic acid, provides a huge number of benefits. It acts as an antioxidant and shields your body from the damaging effects of free radicals. Moreover, it improves iron absorption, metabolizes protein, and helps your body assimilate the food properly. Besides, it also promotes the collagen synthesis to give your skin a glowing look.
Since your body cannot synthesize Vitamin C by itself, you need to consume vitamin C rich foods to fulfill its requirement.
Vitamin C Rich Foods
These vitamin C rich foods will satisfy the Vitamin C needs 90 mg/day in males and 75 mg/day in females.
100 g of oranges: 53.2 mg of Vitamin C
Oranges are one of the top sources of Vitamin C content. That is why oranges are the first thing to come to mind when we talk about vitamin C sources. Moreover, oranges are packed with Vitamin A, Vitamin B-6, and calcium.
100 g of Lemon: 53 mg of Vitamin C
Lemons come from the same family as that of the oranges, which makes them too rich in vitamin C content. They can be an excellent detoxifying agent and are also low in calories without any cholesterol. You can have a lemon drink in the morning or simply add them to your salad.
Read More: 20 Cholesterol Lowering Foods
100 g of Guava: 228.3 mg of Vitamin C
There are more good things about guava than just its aroma. It is highly rich in vitamin C. You can adequately fulfill the vitamin C requirement of your body by consuming the guavas alone. Take them as a salad, guava juice, or guava jelly. It is one of the foods high in vitamin C (1).
100 g of Amla: 600 to 1800 mg of Vitamin C
You can never go wrong with Amla. Amla, also known as Indian gooseberry, is the best you can get to refill your body with vitamin C. Besides, it is also rich in potassium, omega-3 fatty acid, vitamin A, and dietary fiber. Amla is one of the best vitamin C rich foods (2).
100 g of Strawberry: 58.8 mg of Vitamin C
Strawberries are everyone’s favorite. Now, we are giving you an additional reason to love them even more; they are good in vitamin C content too. Eat them in your breakfast, or as jam or jelly.
100 g of Papaya: 60.9 mg of Vitamin C
Papaya is popular for so many reasons. Itis also rich in vitamin C. Moreover, papaya is an excellent source of folate, calcium, potassium, dietary fiber, vitamin A, and omega-3 fatty acids.
100 g of Kiwi: 92.7 mg of Vitamin C
Kiwi, also known as Chinese gooseberry, is loaded with vitamin C. it is a perfect combination of taste and nutrients. Besides, kiwi also contains, calcium, magnesium, potassium, and dietary fiber.
Here is an informative video from Dr Berg
100 g of Broccoli: 89.2 mg of Vitamin C
Broccoli is rightly called the superfood. This cruciferous vegetable is an excellent mix of all nutrients and could be consumed in numerous ways; smoothie, casserole, etc.
100 g of Cauliflower: 48.2 mg of Vitamin C
Another cruciferous veggie cauliflower is a good source of vitamin C. It is also rich in phosphorus, calcium, protein, vitamin K, and potassium.
Read more: 33 Anti-aging Foods
100 g of Tomatoes: 13.7 mg of Vitamin C
Bright red tomatoes have a good concentration of vitamin C. The nutrient gets even more in the sun-dried tomatoes; 100 g of sun-dried tomatoes:39.2 mg of Vitamin C.
11. Green Chilly
100 g of Green Chillies: 101.7mg of Vitamin C
Did you know that green chilies are abetter source of vitamin C than oranges, lemons, and lime? Now, when you know, you can add them to yoursalad,pickles as acondiment, or stews and curries.
12. Bell Peppers
100 g of Yellow Bell peppers: 183.5 mg of Vitamin C
Bell peppers are loaded with vitamin C. They can boost your immunity and add colors to your foodsas well. Yellow bell pepper contains thehighest concentration of vitamin C than the red and green varieties.
100 g of Kale: 120 mg of Vitamin C
Kale is the most nutritious leafy green veggie, which is also called leaf cabbage. Enriched with vitamin C, Kale can be a part of your salad, smoothies, or stews.
100 g of Brussel Sprouts: 85 mg of Vitamin C
Sprouts, especially Brussel sprouts, are a good source of vitamin C. Have them baked or roasted, or as asalad. Besides, sprouts also contain calcium, magnesium, potassium, folate, and vitamin A and K.
100 g of Lychee: 71.5 mg of Vitamin C
Lychee is a sweet and succulent fruit. Being a healthy food choice, they can be eaten at any time as a part of your detox drinks, fruit salad, or cakes.
100 g of Pineapple: 47.8 mg of Vitamin C
The tropical fruit pineapple has a great taste and is a decent source of vitamin C. This bright yellow fruit also contains calcium, potassium, dietary fiber, and vitamin A.
100 g of Cantaloupe: 36.7 mg of Vitamin C
Cantaloupes or melons make for an excellent fruit choice in summers. They are loaded with vitamin C, dietary fiber, vitamins, minerals, and also provide hydration to the body.
100 g of Cabbage: 36.6 mg of Vitamin C
Cabbage brings significant benefits to your body. Other than containing vitamin C, it has a right amount of vitamin A, fiber, and is also low in calories with just 31 of them.
100 g of grapes: 4 mg of Vitamin C
Grapes provide an average concentration of antioxidants to your body. Moreover, they also contain potassium, dietary fiber, and vitamin B-6.
100 g of Mangoes: 36.4 mg of Vitamin C
The super delicious mangoes are a favorite of everyone. They contain minerals, dietary fiber, and vitamin C, of course. Along with providing vitamin C, there are various health benefits of mangoes.
100 g of Spinach: 28.1 mg of Vitamin C
Our parents have not always endorsed Green leafy spinach for nothing. It is a great mix of nutrients such as vitamin C, A, calcium, dietary fiber, magnesium, and potassium.
22. Green Peas
100 g of Green Peas: 40 mg of Vitamin C
Those tiny green balls of nutrients are stuffed with plant-based proteins and vitamin C. They are also a good source of non-heme iron.
100 g of Turnip: 21 mg of Vitamin C
This root vegetable can absolutely fulfill your requirements of amino acids and vitamin C. Besides, it also contains phosphorus, calcium, potassium, and dietary fiber.
100 g of Apricot: 10 mg of Vitamin C
Apricots are loved by your skin too because they are rich in potassium, vitamin A and C, and dietary fiber. Eat this fruit or make smoothies, desserts, juices out of them as per your choice.
100 g of Pomegranate: 10.2 mg of Vitamin C
Pomegranate juice is favored more than the fruit itself. Other than having a good amount of vitamin C, pomegranate also contains potassium, vitamin B-6, and dietary fiber.
26. Sweet Lime
100 g of Sweet lime: 29.1 mg of Vitamin C
Sweet lime comes from the family of-of citrus fruits. It can detoxify your body by flushing out the toxins and can be consumed by fitness seekers as they lack entirely in cholesterol and are low in calories as well. It is one of the best vitamin c rich foods.
Vitamin C Benefits
- Vitamin C boosts your immunity to help you prevent cold, and also mitigates its symptoms.
- It acts as an antioxidant to keep toxic free radicals from harming your body organs.
- It is an excellent brain health booster and also helps in reducing depression.
- Vitamin C increases the iron absorption by your body by transforming iron into an easily absorbable form.
Vitamin C Deficiency Symptoms
A deficiency of Vitamin C is manifested in many ways. Its long-term lack can bring about severe consequences for your body. Here are some of the symptoms of vitamin C deficiency.
- Easy bruising
- Swollen gums
- Slow wound healing
- Red spots on the skin
- Dry hair with split ends
- Rough, scaly, and dry skin
- Swollen and Painful Joints
- Compromised immune system
- Weight gain possibly due to slow metabolism
As your body is unable to synthesize and store vitamin C, these foods will ensure your body gets its optimum amount. Vitamin C keeps the connective tissues healthy and acts as an excellent antioxidant. It can keep you protected from the looming health issues such as eye diseases, skin wrinkling, and cardiovascular diseases.
If you find any of the symptoms mentioned above similar to yours, you might be possibly running low on Vitamin C. Start consuming these foods right away and attain good health.