Which Food Is Highest In Vitamin C? The Best Sources To Get Your Daily Dose!

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Which Food Is Highest In Vitamin C

Vitamin C is one of the important nutrients for our body. It is an ascorbic acid which helps in maintaining a healthy body. These acids are easily soluble in water, which contains antioxidant properties that protect us from free radicals.

Food that contains vitamin C supports many purposes in the body that may, include improved immune system and collagen production. So, intake of vitamin C is essential on a daily basis, which you can get from the following food items. But before that, let’s understand the need for this vital nutrient for an individual.

Why Vitamin C Is Essential For Our Body?

Vitamin C promotes the proper functioning of the organ and offers a healthy lifestyle. It is a vital component for connective tissues, bones, and tooth health. They help to improve immunity, fast wound healing, and avoid the risk of cardiovascular health.

Importance Of Vitamin C In Our Body

To get the proper benefits of vitamin C, the daily value (DV) should be 90 mg for males and 75 mg for females. If it is not maintained, then you can suffer from various health issues like bleeding gums, poor oral health, anemia, and many more. 

8 Food That Contains High Vitamin C

1. Citrus Fruits

The most popular food items that contain high vitamin C are citrus fruits. Among all citrus fruits, oranges are the popular medium, which provides almost 70 mg of vitamin C. Grapes, on the other hand, provide 96 mg, and their juice can give you a higher amount than raw fruits.

2. Cruciferous Vegetables

Besides citrus fruits, cruciferous vegetables are also rich in vitamin C. The veggies like broccoli, red cabbage, cauliflower, and other similar food items provide almost 75 to 80 mg of vitamin C. Additionally, they are nutrient-dense and rich in antioxidant and anti-inflammatory properties.

3. Red Peppers

Along with fruits and cruciferous vegetables, some red peppers are also considered a rich source of Vitamin C. Though you can find various colors of bell peppers, red ones have 1.5 times more vitamin C content. Therefore, it is recommended for daily consumption to fulfill nutrient needs.

4. Frozen Fruits And Vegetables

Though fresh fruits and vegetables can be a great source of Vitamin C, frozen foods have more content compared to them. The food items that are frozen at the peak of freshness can trap their nutrient content. This convenient option can provide fresh produce to your diet, which is not readily available.

5. Kiwifruit

Now. It’s time to go green and add some kiwifruits to your daily diet to acquire the need for vitamin C. You will be surprised to know that this little fruit can fulfill the 117% requirement of vitamin C. Kiwi is such a powerful fruit that also boosts other health benefits like fibres, vitamin E and potassium.

6. White Potato

White potatoes contain curbs, which are rarely recommended to add to a healthy diet. However, it is found that one standard-sized potato carries 17 mg of vitamin C, which is also 35 percent of your daily intake. You can bake, boil, or roast them to make them a versatile addition to your diet.

7. Tomato

Tomatoes are a rich source of vitamin C, which is also an important part of our daily life. These attractive red veggies contain almost 17 mg of vitamin C, which is 28 per cent of your daily diet. Whether you use fresh slices of tomatoes in your or use it as a product like sauce, it provides all the necessary nutrients and enhances the flavour of the dish.

8. Guava

Last is the guava, which is overshadowed by the most common fruits like apple. But be sure that it is one of the richest sources of vitamin C, which contains 73 to 247 mg of vitamin C in each guava, depending on its variety. Daily intake of a glass of juice or a smoothie of guava can fulfill almost 200% nutrient of your daily needs.

Final Words

Vitamin C is a vital nutrient to maintain the proper functioning of the body part and improve cardiovascular health and connective tissues. You can find various sources, mostly vegetables and fruits, that can fulfill the daily requirement of vitamin C.  So, add these food items to your diet and step towards positive health benefits.

William John, the chief editor of The Cropsite, is a man with expertise in general medicine who is enthusiastic about helping people from all corners of the world through his content writing. William John covers all the things related to general medicine and is a person who can be described as a walking encyclopedia of general health. His years of knowledge of general medicine have made him a proficient person who is skilled in understanding all aspects of a person’s physical health. With this decade of experience in general medicine, William John greatly contributes to creating content such as articles and product reviews that each reader of The CropSite can depend on for being authentic and backed by research.

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