Top 20 Foods that are High in Vitamin C

Vitamin C is a crucial nutrient for the human body. Although many foods are rich in Vitamin C, individuals often choose to supplement their intake with external sources of the vitamin. Commonly referred to as Ascorbic Acid, it is fundamental for the growth and repair of tissues throughout the body. Although there is a growing trend of using external sources such as serums, powders, or capsules, it is important to recognise that fruits and vegetables are also richest source of vitamin C.

Let’s explore the top 20 richest source of vitamin C that you must incorporate into your diet.

What is the Role of Vitamin C in Your Body?

Vitamin C serves as an antioxidant and plays a crucial role in various body functions, including the formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Since the body does not retain this antioxidant, it is essential to consistently incorporate it into your diet to maintain your overall health.

What is the Need for Vitamin C?

Integrating Vitamin C rich foods into your diet is essential for various health benefits, including skin protection and disease prevention. Insufficient intake of vitamin C can result in a range of health issues.

Below are some symptoms associated with vitamin C deficiency:

• Depression
• Joint pain
• Weak bones
• Rough and damaged skin
• Weak Immunity
• General weakness
• Iron deficiency
• Bleeding gums
• Tooth falls
• Problems with wound healing

How Could Incorporating Vitamin C be Beneficial?

Let’s delve into the various benefits of consuming vitamin C rich foods:

• It helps in the production of collagen, which is essential for maintaining healthy skin, hair, and nails, as well as facilitating the healing of wounds. 
• It facilitates the body's absorption of iron.
• It improves cognitive functioning.
• This antioxidant destroys harmful radicals, preventing damage to tissues and cells, and also helps strengthen the immune system.

What is the Required Dosage of Vitamin C?

Vitamin C is generally considered safe, however, when taking it, one should be very careful of the dosage. High doses may lead to side effects such as nausea, vomiting, diarrhea, heartburn, stomach cramps, or bloating. The National Institutes of Health's Office of Dietary Supplements (ODS) provides guidelines for the recommended daily intake of Vitamin C through dietary sources, as outlined below:

If you are someone who smokes, then you must take 35 mg/day more vitamin C than nonsmokers.

Vitamin C Foods List for the Reference

There are numerous food items containing vitamin C that you can consume. They are listed below:

Fruits Rich in Vitamin C

• Strawberries: A cup of strawberry provides 97 mg of vitamin C.
• Papayas: One cup provides 87 mg of vitamin C.
• Lychees: 7.5 mg of vitamin C is provided by one lychee.
• Guavas: 126 mg of vitamin C is provided by one guava.
• Kiwis: 71 mg of vitamin C is provided by single medium-sized kiwi packs.
• Rose hips: 100 g of rose hips provide 426 mg of vitamin C.
• Chilli peppers: 109 mg of vitamin C is provided by one green chilli pepper. Whereas 65 mg is provided by one red chilli pepper.
• Yellow bell pepper: 342 mg of vitamin C is delivered by one large yellow bell pepper.
• Blackcurrants: 181 mg of vitamin C is provided by 100 grams of blackcurrants.
• Cantaloupe: 17.4 mg of Vitamin C is contained in one cup of cantaloupe slices.

Citrus Fruits Rich in Vitamin C

• Grapefruit: Half of the grapefruit contains 38.4 mg of vitamin C.
• Lemons: One whole raw lemon contains 45 mg of vitamin C.
• Orange: One medium orange contains 83 mg of vitamin C.

Vegetables Rich in Vitamin C

• Kale: One cup approx, 118 g of cooked kale provides 21 mg of vitamin C.
• Broccoli: A half-cup of cooked broccoli provides 51 mg of vitamin C.
• Cauliflower: 51 mg of vitamin C is delivered by one cup of raw cauliflower.
• Kohlrabi: 84 mg of ascorbic acid is delivered by it.
• Parsley: Two tablespoons (8 g) of fresh parsley contains 10 mg of vitamin C.
• Mustard Spinach: One cup of raw chopped mustard spinach provides 195 mg of vitamin C.
• Brussels Sprouts: A half-cup of cooked Brussels sprouts provides 49 mg of vitamin C.

Wrapping Up

It is advisable to take note of the aforementioned list of fruits and vegetables that are high in Vitamin C and incorporate them into your diet. India offers a variety of Vitamin C-rich foods, including Indian gooseberry, potatoes, cauliflower, and limes, which can be readily found in local markets throughout the country.

Nevertheless, even with a careful diet, one can still fall ill. Life can be unpredictable, and it is essential to be prepared for any medical emergencies. One way to do that is by investing in a best health insurance policy. Niva Bupa stands out as one of the most reputable insurance providers in India.

Health insurance plans from Niva Bupa will help you meet your medical bills in exchange for affordable premiums. Our convenient claim settlement procedure, along with a high-quality network of hospitals, aims to assist you in safeguarding your and your loved ones’ health. So what are you waiting for? Contact us now to know more about our wide range of plans.

FAQs

1. What happens if I take too much vitamin C?

   High dosage of vitamin C supplements may cause diarrhea, nausea, vomiting, heartburn, and more.

2. How much vitamin C is too much for one day?

   The daily recommended intake of Vitamin C is 75 milligrams (mg) for women and 90 mg for men, with an upper limit of 2,000 mg per day for all adults.

3. Which food is highest in vitamin C?

   Guava, lemons, oranges, black currants, and mangoes are some of the foods rich in vitamin C.