Vitamin C is an essential nutrient that helps the body to produce collagen, which is needed for healthy skin, hair and nails. Here are 10 fruits with the highest vitamin C content:
Strawberries – 50mg per cup (100g)
Cantaloupe – 30mg per cup (100g)
Kiwi fruit – 30mg per kiwi fruit (100g)
Oranges – 25mg per orange (100g)
Papaya – 20mg per cup (100g)
Watermelon – 15mg per wedge watermelon (100g)
Red bell peppers – 12mg per pepper half (100g)
Lemons – 8mg per lemon wedge (50g)
Broccoli – 6mg broccoli floret (50g)
Vitamin C is a water-soluble vitamin that the body doesn’t store. Vitamin C helps the body form collagen, which is a protein that gives structure to skin, blood vessels and other tissues.
Vitamin C is necessary for the absorption of iron, so a deficiency in vitamin C can cause anemia. Vitamin C also helps prevent scurvy, a disease caused by vitamin C deficiency that results in weakness and bleeding gums.
Vitamin C can be found in many fruits and vegetables, but some are more concentrated sources than others. Here are some of the highest sources of vitamin C:
Vitamin C is the most important water-soluble vitamin. It’s not stored in the body, so it must be consumed daily. Vitamin C is involved in many vital functions in the body and is essential for healthy bones, skin, teeth and gums.
Vitamin C deficiency can cause scurvy (bleeding gums, swollen joints) and weaken your immune system.
The recommended daily intake of vitamin C is 75mg/day for adults.
The recommended daily amount (RDA) for vitamin C is 90 milligrams for men and 75 milligrams for women. The RDA increases to 130 milligrams for pregnant women, and it’s 140 milligrams if you’re breastfeeding.
Vitamin C-rich foods include citrus fruits, papayas, kiwi fruits, strawberries and cantaloupe. Other good sources are potatoes, red peppers, broccoli, Brussels sprouts and tomatoes.
You can get your daily dose of vitamin C from food alone. However, some people may be unable to get enough vitamin C from food sources alone. If this applies to you, talk to your doctor about taking an oral supplement or using a topical treatment that contains ascorbic acid.
It’s also important to limit your intake of vitamin C if you take certain medications because they can increase the risk of side effects when taken together with high doses of vitamin C.
Vitamin C is a potent antioxidant that helps protect your body from free radical damage. Free radicals are unstable molecules that can damage cells, leading to premature aging and chronic disease. Vitamin C is found in a wide variety of fruits and vegetables, including oranges, cranberries, strawberries, bell peppers and potatoes.
Vitamin C is also known as ascorbic acid, which means “no scurvy.” The British navy tested this theory on sailors by having them eat citrus fruits during long sea voyages. Scurvy was a common ailment among sailors who did not have access to fresh fruit or vegetables.
Vitamin C is essential for strong connective tissue, like tendons and ligaments. It’s also necessary for healing wounds and maintaining healthy blood vessels. Without enough vitamin C in your diet, you could develop scurvy after months without it.
Vitamin C is a water-soluble vitamin. It’s an antioxidant that helps prevent cell damage, promotes healing and helps wounds heal more quickly.
High-Vitamin C Foods
The best sources of vitamin C are fruits and vegetables. The chart below shows the top 10 food sources of vitamin C:
1-Kiwi fruit, one medium (82 mg)
2-Mango, 1 cup chopped (70 mg)
3-Orange juice, 1 cup (66 mg)
4-Strawberries, 1 cup whole (62 mg)
5-Red bell pepper, 1/2 cup sliced (60 mg)
6-Broccoli, 1/2 cup chopped or florets (61 mg)
7-Brussels sprouts, 1/4 cup chopped or shredded (58 mg)
8-Guava nectar, 4 oz serving size (57 mg)
9-Apricots dried, 3 halves (50 mg)
10-Blackberries frozen unsweetened and thawed, 1/2 cup (49 mg)
Vitamin C is a water-soluble vitamin that helps your body fight off infection, heal wounds and maintain healthy bones.
The recommended daily intake of vitamin C for adults is 75 milligrams for women and 90 milligrams for men. The upper limit of vitamin C is 2,000 milligrams — this means you shouldn’t take more than 2,000 milligrams daily without consulting your doctor first.
How much vitamin C do you need each day?
The amount of vitamin C required depends on a person’s age, sex and overall health. It’s important to consume enough of this nutrient because it can’t be stored in the body. Your body doesn’t store vitamin C because it readily converts it into ascorbic acid or dehydroascorbic acid — two compounds that help prevent scurvy (a disease caused by vitamin C deficiency).
If you don’t get enough vitamin C in your diet, your body may not function properly by producing collagen (which helps form bones, cartilage and teeth), performing wound healing functions and fighting off infections.
Vitamin C is a water-soluble vitamin that is found in many fruits and vegetables. The human body does not make its own vitamin C, so it must be obtained through the diet.
Vitamin C is important for the growth and repair of tissues in all parts of the body, especially wounds. Vitamin C also helps build collagen, which is a major component of skin, bones, ligaments, and tendons.
Most people get enough vitamin C from their diets because it is found in many foods. However, some people may need to take a supplement or eat more fruits and vegetables to get enough vitamin C in their diets.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a vital role in the growth and repair of tissues in all parts of the body. It is needed for the production of collagen, a protein found in bone, cartilage, muscle and blood vessels. Vitamin C improves the absorption and utilization of iron, which is essential for healthy red blood cells.
Vitamin C has antioxidant properties that help neutralize damaging free radicals in the body. It also supports immune function by helping to produce infection-fighting antibodies and interferon.
Vitamin C is found naturally in citrus fruits (oranges, grapefruits and tangerines), strawberries, papaya and kiwifruit. Other good sources include cantaloupe, broccoli, cauliflower, brussels sprouts and peppers.
Vitamin C is an essential nutrient, meaning you must get it from your diet because your body can’t make it. Vitamin C is important for normal growth and development, as well as for the maintenance of good health.
Vitamin C is a water-soluble vitamin that helps your body maintain healthy connective tissue, cartilage, bones and teeth. It also helps the body absorb iron.
An adequate amount of vitamin C is required for the synthesis of collagen, L-carnitine and certain neurotransmitters. It aids in healing wounds and plays an important role in fighting infection. Vitamin C also has antioxidant properties that protect cells from free radical damage.
You can get vitamin C from food sources such as fruits and vegetables or by taking dietary supplements. The recommended daily intake for adults ages 19 years and older is 90 milligrams (mg) per day; pregnant women need 75 mg per day; breastfeeding women need 115 mg per day; and children ages 1 through 3 years need 25 mg per day. You should not take more than 2 grams (2,000 mg) of vitamin C at one time because this may cause diarrhea or stomach upset.
