Natural Vitamin C Foods

Natural Vitamin C Foods

Vitamin C is among the 13 important vitamins in our body. This Vitamin helps our body in performing its function. Vitamin C is soluble in water and it is normally in more varieties of food which includes vegetables and fruits. Vitamin C normally helps in contributing to the hindrance of scurvy. Furthermore, it also assists in the improvement of muscles, tissues & teeth. It is also an antioxidant.

With vitamin c supplement your skin remains healthy, more collagen, and your blood vessels will be maintained. Therefore vitamin C is essential and it should be consumed in a sufficient amount. The recommended daily value for vitamin C is 90 grams for any person above 18 years. If your age is below 18 years, the daily value should be about 75 grams and below.

Deficiency Symptoms:

When you lack enough vitamin C you will have the following symptoms;

• Gum breeding
• Anemia
• Poor wound healing
• Scurvy
• Poor immune system

Below are foods that are rich in vitamin C…

1. Broccoli

Broccoli is a cruciferous-vegetable. One-half cup of cooked broccoli will give you 51-mg of vitamin C, or 57-percent of the daily value. Research reveals that taking cruciferous vegetables that are rich in vitamin C helps in lowering oxidative stress. Furthermore, it also helps in improving the body immunity & reduce the risk of heart disease & cancer.

Bottom Line:

100 grams of Broccoli will have 89-mg of vitamin C. One-half cup of cooked broccoli will give 57-percent of the daily value for vitamin C. This helps in lowering the danger of inflammatory illness.

2. Chili Peppers

A green chili pepper will give you vitamin C of about 109 mg. This is the same as 121-percent of the daily value. A red chili pepper will give about 65 mg (72-percent of the daily value). Furthermore, chili pepper is also rich in capsaicin. Capsaicin compound makes the chili have a hot taste. This compound helps in decreasing inflammation & pain. Red chili powder helps in burning fat.

Bottom Line:

Green chili peppers contain 242-mg of vitamin C in every 100 grams. One green chili pepper will give about 121-percent of the daily value. One red chili pepper will give about 72-percent of the daily value.

3. Cauliflower

Cauliflower is rich in vitamin C and helps in increasing one's metabolism & making your bones healthy. Also rich in calcium which helps in the development of healthy teeth & joints. 100 g of cauliflower has 48.2 mg of vitamin C concentration.

Bottom Line:

In every 100 g of Cauliflower will give you 48.2 mg of vitamin C also has calcium which helps in the development of healthy teeth and bones. A half-cup of uncooked cauliflower has 43-percent of the daily need of vitamin C.

4. Garden Cress

Garden cress has a high content of Vitamin C. Also, they are rich in folic acid. This makes Garden cress the best in improving your immunity levels and strength. It also helps in giving a range of cardiovascular benefits hence the best food option for every lactating woman. 100 grams of Garden cress will provide 69 mg of vitamin C.

Bottom Line:

In every 100 grams of Garden cress, you will have 69 mg of vitamin C content. Garden cress helps in improving one's immunity. It is also the best choice for lactating mothers. 35-mg of Garden cress will provide you with 38-percent of the daily value.

5. Kakadu Plums

Kakadu plum with the scientific name Terminalia ferdinandiana is normally found in Australia. The fruit has 100 times the vitamin C when compared with oranges. This fruit has the highest vitamin C concentrations which are 5,300 mg in every 100 grams. One plum fruit contains vitamin C of 481 mg which is about 530-percent of the daily value.

The plum is also rich in vitamin E, the antioxidant lutein & potassium. This helps in keeping your eye healthy.

Bottom Line:

Kakadu plums have more content of vitamin C which is 5,300 mg in every 100 grams. A single plum will give you about 530-percent of the daily value.

6. Acerola Cherries

Acerola Cherries has the scientific name Malpighia emarginata. 49 grams of red Acerola-Cherries will give 822 mg of vitamin C. This is also the same as 913-percent of the daily value. Research of acerola extract with an animal shows that it can have properties that help in fighting cancer. It also helps in preventing UVB-skin damage & also decreases DNA destruction which is caused by poor diet.

Bottom Line:

49 grams (one-half cup) of acerola cherries have a 913-percent of the recommended daily value. The fruit has properties that help in fighting cancer though not researched on human beings.

7. Mangoes

Mango makes your skin, reduces the cholesterol levels in your body, and helps in boosting your immunity. Mango is among the recommended best sources of vitamin C. Furthermore, it concentrates on bones and teeth development. It also alkalizes your complete system.

Bottom Line:

In every 100 grams of a mango consumed, you will have 36.4 mg of vitamin C. Mangoes also helps in teeth and bone development. If you consume one cup of chopped mangoes, then, you will get 76-percent of your daily value of vitamin C.

8. Rose-hips

Rose-hip is a fruit that is small in size but very sweet. It is found in a rose plant. This fruit is rich in vitamin C. About six fruits of rose hips will give you vitamin C of about 119 mg. This is the same as 132-percent of the daily value.

With vitamin C in your body, you will have more collagen which will support your skin health.

Bottom Line:

Rose hips fruits give vitamin C of about 426 mg in every 100 grams. Six fruits will give you about 132-percent of the recommended daily value hence your skin will be healthy.

9. Sweet Yellow Peppers

With sweet and bell peppers, their vitamin c content increases as they mature. 75 grams (one-half cup) of yellow peppers will give a vitamin C content of 137 mg. That is 152-percent of the daily content which is two times that of green peppers.

Vitamin C helps your eye health & it is also important in protection against cataract progression. Research shows that vitamin C intakes a lower risk of cataract progression by 33-percent.

Bottom Line:

Yellow peppers have the highest concentration of vitamin C in all sweet peppers. 100 grams of sweet yellow pepper will give you 183 mg of vitamin C. One-half cup will give 152-percent of the recommended daily value.

10. Blackcurrants

Blackcurrants have the scientific name of Ribes nigrum. With 56 grams of blackcurrants, you will have 101 mg of vitamin C. This is the same as 112-percent of the daily value. The rich, black color is given by antioxidant flavonoids (anthocyanins).

Research shows that food with high content of antioxidants (vitamin C & anthocyanins) may decrease oxidative destruction related to chronic illnesses. This includes heart disease, neurodegenerative diseases & cancer.

Bottom Line:

100 grams of Blackcurrants have 181 mg of vitamin C. One-half cup contains 112 percent of the daily value for vitamin C. This helps in reducing chronic inflammation.

11. Guavas

Guava is a pink-fleshed tropical fruit and its origin is Mexico & South America. One fruit of guava has a vitamin C content of 126 mg (140-percent of the daily value). The fruit is also rich in antioxidant lycopene.

A research study shows that consuming eating 400-grams of guava in a day will lower blood pressure. Furthermore, it also helps in lowering cholesterol levels.

Bottom Line:

100 grams of guava contains 228-mg of vitamin C. A guava fruit will give vitamin c of 140-percent of the daily value.

12. Parsley

8 grams i.e. Two tablespoons of fresh parsley has 10 mg of vitamin C. This will provide 11-percent of the daily value that is recommended. Along with different leafy greens, parsley is an important source of non-heme iron.

Vitamin C helps in the absorption of non-heme iron. This will, therefore, help in preventing and treating iron deficiency anemia.

Bottom Line:

100 grams of parsley will contain 133 mg of vitamin C. Taking 2-tablespoons of parsley will give you 11-percent of the daily value for vitamin C. This helps in increasing iron absorption.

13. Amalaki

Amalaki fruit is wholly beneficial for one's hair, teeth, and skin health. Its oil, fruit, and powder give more varied properties which help in tumbling inflammation. Furthermore, it helps in having a good vision.

100 grams of Amalaki product will have 6 mg of vitamin C content

Bottom Line:

In every 100 grams of Amalaki, you will have 6 mg of vitamin C. Amalaki fruit helps in developing one's teeth, bone and boosting your immune system. 6-mg of the consumed Amalaki, you will have 10 percent daily value of Vitamin C.

14. Mustard Spinach

One cup of raw mustard spinach will give you 195 mg of vitamin C. This is similar to 217-percent of the daily value. A cup of cooked mustard spinach will give you about 117-mg of vitamin C (130-percent of the daily value). This is because heat lowers the vitamin-C percentage. Furthermore, mustard spinach is also rich in potassium, vitamin A, manganese, calcium, folate, and fiber.

Bottom Line:

100 grams of mustard spinach contains 130 mg of vitamin C. One cup of mustard spinach will provide 217-percent of the daily value for vitamin C when raw. When cooked it gives about 130 percent of the daily value.

15. Thyme

Fresh thyme contains 3 times more of vitamin C than oranges. Thyme is among the culinary herbs that have the highest concentration of vitamin C. 28 grams of fresh thyme will give you 45-mg of vitamin C. This is similar to 50-percent of the daily value.

Thyme is also known for curing sore throats & respiratory conditions. Furthermore, it is rich in vitamin C hence helps in improving your immunity.

Bottom Line:

Thyme has more vitamin C percentage than other culinary herbs. 100 grams of thyme will give you 160 mg of vitamin C. One ounce gives 50-percent of the daily value for vitamin C. This helps in boosting one immunity.

16. Kiwi

One kiwi fruit has 71 mg of vitamin C. (79-percent of the daily value). Kiwi fruit that is rich in vitamin C helps in reducing cholesterol, improving immunity, and reducing oxidative stress.

Research shows that taking 2 or 3 kiwi fruit per day for about 28 days will reduce blood-platelet stickiness by 18-percent. It also helps in lowering triglycerides by 15-percent. This will reduce the danger of stroke and blood clots. Eating kiwi fruit will also help in increasing the white-blood-cell activity by 20-percent.

Bottom Line:

100 grams of kiwis will contain 93-mg of vitamin C. One kiwi fruit will give you 79-percent of the daily value for vitamin C. This helps in immunity & blood circulation.

17. Brussels Sprouts

One-half cup of cooked Brussels sprouts will give you 49 mg (54-percent of the daily value for vitamin C). Brussels sprouts also contain vitamin K, fiber, vitamin A, folate, potassium, and manganese. Vitamins C & K are significant in improving your bone health.

A research study shows that vitamin C helps in reducing the risk of hip fractures & a 33-percent helps in minimizing the danger of osteoporosis.

Bottom Line:

100 grams Brussels sprouts contains 85 mg of vitamin C. One-half cup of cooked Brussels sprouts will provide 54-percent of the daily value for vitamin C. This will help in improving your bone function and strength.

18. Strawberries

152 grams (one cup) gives 89-mg of vitamin C (99-percent of the daily value). Strawberries contain different and strong nutrients. They include vitamin C, folate, flavonoids, manganese, and others. Strawberries help in preventing cancer, dementia, diabetes, and vascular disease because they have high antioxidant compounds.

Furthermore, freeze-dried strawberries help in decreasing heart disease risk factors.

Bottom Line:

100 grams of strawberries will have 59-mg of vitamin C. A cup of strawberry will give you 89-mg of vitamin C. This fruit will help your brain and heart health.

19. Lychees

One lychee will give about 7-mg of vitamin C (7.5-percent of the daily value). A one-cup serving will give you 151-percent of DV. Lychees also have omega-3 & omega-6 fatty acids. This helps in developing your brain, blood vessels, and heart.

Taking vitamin C will help in reducing the risk of getting a stroke.

Bottom Line:

100 grams of Lychees will give you 72-mg of vitamin C. Single lychee will have about 7.5-percent of the daily value for vitamin C. A serving cup will give you 151-percent.

20. Kale

Kale is a cruciferous vegetable. One cup of raw kales will give you 80-mg of vitamin C. This is similar to 89-percent of the daily value. The product also helps in supplying high content of vitamin K, zeaxanthin & carotenoids lutein. A cup of cooked kale will give about 53 mg of vitamin C. This is the same as 59-percent of the daily value.

The cooking of any vegetables reduces vitamin C content. It also helps in releasing more of the antioxidants. Potent antioxidants help in reducing chronic-inflammatory diseases.

Bottom Line:

100 grams of kales contains 120-mg of vitamin C. A cup of uncooked kales will give about 89-percent of the daily value for vitamin C. A cup of cooker kales will provide 59-percent.

21. American Persimmons

American Persimmons are colored oranges that look like a tomato. There are more varieties of American Persimmons. The scientific name of American Persimmons is Diospyros virginiana. The fruit contains nine times extra vitamin C than Japanese persimmon. One American persimmon fruit has 16.5-mg of vitamin C (18-percent of the daily value).

Bottom Line:

100 grams of American persimmons will have 66-mg of vitamin C. One American persimmon fruit has 18-percent daily value vitamin C content.

22. Papayas

145 grams (one cup) of papaya will give you 87-mg of vitamin C (97-percent of the daily value). Vitamin C helps one's memory & has strong anti-inflammatory effects on one's brain.

Constant consumption of concentrated papaya extract helps in decreasing inflammation and oxidative stress.

Bottom Line:

100 grams of Papaya has 62-mg of vitamin-C. A cup of papaya will give you 87-mg of vitamin C. This helps in improving memory.

23. Saffron

Saffron extracts assist in minimizing depression & improving your mood. The extract is rich in vitamin C and it helps in fighting respiratory diseases. The extract also helps in optimizing your digestive system. Improved immunity will help in fighting viral infections. Its antioxidant properties make it best for improving your skin condition.

Bottom Line:

In every 100 grams of saffron extract has 80.8 mg of vitamin C. Saffron helps in boosting your immunity. Furthermore, it helps in improving your skin state. 80.8 mg of saffron will give you 134.60 percent of the daily value in Vitamin C.

24. Oranges

One orange will give you a 70-mg of vitamin C. This is the same as the 78-percent of the daily value. Oranges are widely consumed which makes them a significant source of vitamin C. Other citrus fruits are sources of the vitamin. An example is a grapefruit which contains 44-mg (73-percent of the daily value), mandarin 24-mg (39-percent) & lime juice 13-mg (22-percent).

Bottom Line:

100 grams of oranges have 53-mg of vitamin C. An orange will give you 70-mg of vitamin C. Different citrus fruits include grapefruit, limes, and mandarins.

25. Lemon

Lemon helps in preventing scurvy. A whole lemon with its peel will give you a total of 83-mg of vitamin C (92-percent of the daily value). Lemon juice also acts as an antioxidant. When vegetables and fruits are cut the enzyme-polyphenol oxidase is opened to oxygen. This generates oxidation & changes food-brown. Applying lemon will act as a barrier and it will prevent the browning process.

Bottom Line:

100 grams of lemons will contain 77-mg of vitamin C. A full lemon will give you 92-percent of the daily value. Vitamin C has strong antioxidant benefits that keep your vegetables and cut fruits from changing to brown.

Conclusion:

Vitamin C will help in improving your immune system. Furthermore, it also helps in improving the state of your tissue, heart & blood vessel. Deficiency in vitamins will lead to health issues. Citrus fruits are majorly known as the source of vitamin C. Other major sources of this vitamin include a vitamin C supplement. A diet rich in vitamin C will help you in having good health and strong immune.

Recommended:

• Vitamin C Supplement Guide
• How to Boost Your Immune System To Fight CoronaVirus
• Coronavirus Treatment
• Vitamin C Uses and Benefits with Side Effects

Natural Vitamin C Foods

Source: https://vitamincproducts.com/vitamin-guides/vitamin-c-foods/

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