Vitamin C also known as ascorbic acid is a water-soluble vitamin. Vitamin C rich foods are necessary for the growth, development and repair of body tissues. It has positive effects on skin health and immune function. The current daily value for vitamin C is 90 mg.
Deficiency symptoms
- Include bleeding gums
- Frequent bruising and infections
- Poor wound healing
- Anaemia and scurvy
Vitamin C rich foods
Kakadu Plums
The Kakadu plum is an Australian native food. It contains 100 times more vitamin C than oranges. It is one of the most vitamin c rich foods.
Benefits
- Good source of ellagic acid
- Vitamin C rich food
- Great source of antioxidants
- Protects against inflammatory diseases
- Has cancer-fighting properties
Nutrients
- Calories : 59 kcal
- Protein : 0.8 g
- Carbs : 17.2 g
- Dietary fiber : 7.1 g
- Fat : 0.5 g
- Sodium : 13 mg
- Vitamin C : 3,230% of the DV
- Copper : 100% of the DV
- Iron : 13.3% of the DV
Acerola Cherries
Studies using these vitamin C rich foods have shown that it can fight against cancer, prevent UVB skin damage and decrease DNA damage caused by a bad diet in animals.
Benefits
- Rich in antioxidants and anti-inflammatory compounds
- Vitamin C rich food
- Boosts exercise recovery
- Improves symptoms of arthritis and gout
- Benefits heart health
Nutrients
- Calories: 97 kcal
- Protein: 2 g
- Carbs: 25 g
- Fiber : 3 g
- Vitamin C: 18% of the DV
- Potassium: 10% of the DV
- Copper: 5% of the DV
- Manganese: 5% of the DV
Rose Hips
It is a small, sweet, tangy fruit from the rose plant. Rose hips are great vitamin C rich foods.
Benefits
- Rich in antioxidants
- Vitamin C rich food
- Supports a healthy immune system
- Protects against heart diseases
- Aids weight loss
Nutrients
- Calories: 26 kcal
- Carbs: 6 g
- Fibre: 4 g
- Vitamin A: 4% of the DV
- The Vitamin B5 : 3% of the DV
- Vitamin C: 76% of the DV
- Vitamin E: 6% of the DV
Chilli Peppers
Chilli peppers are rich in capsaicin. Capsaicin may also reduce pain and inflammation.
Benefits
- Improves your skin regime
- Vitamin C rich food
- Lowers body temperature
- Natural source of iron
- Balances blood sugar levels
Nutrients
- Calories: 40 kcal
- Saturated fat: 0.4 g
- Sodium : 9 mg
- Potassium : 322 mg
- Dietary fibre: 1.5 g
- Sugar: 5 g
- Protein: 1.9 g
- Vitamin C: 239% of the DV
- Vitamin B6: 25% of the DV
- Iron: 5% of the DV
- Magnesium: 5% of the DV
Guavas
Guavas are native to Mexico and South America. They significantly help lowering blood pressure and total cholesterol levels.
Benefits
- Helps lower blood sugar levels
- Vitamin C rich food
- Boosts heart health
- Helps relieve painful symptoms of menstruation
- Benefits your digestive system
Nutrients
- Calories: 68 kcal
- Saturated fat: 0.3 g
- Sodium : 2 mg
- Potassium : 417 mg
- Dietary fibre: 5 g
- Sugar: 9 g
- Protein: 2.6 g
- Vitamin C: 380% of the DV
- Vitamin B6: 5% of the DV
- Iron: 1% of the DV
- Magnesium: 5% of the DV
Sweet Yellow Peppers
Yellow peppers taste sweet and are high in nutritional content. The vitamin C content of sweet or bell peppers increases as they mature.
Benefits
- Removes Free Radicals
- Vitamin C rich food
- Detoxifies The Body
- Regulation of Digestion
- Lowers Cholesterol
Nutrients
- Saturated fat: 0.1 g
- Sodium : 3.7 mg
- Potassium : 394.3 mg
- Dietary Fiber: 1.7 g
- Protein: 1.9 g
- Vitamin A: 7% of the DV
- Vitamin C: 569% of the DV
- Calcium: 2% of the DV
- Iron: 5% of the DV
- Vitamin B6: 16% of the DV
- Magnesium: 6% of the DV
Blackcurrants
Anthocyanins present in Blackcurrants give them their rich and dark colour. It is a deciduous shrub native to northern Europe and Asia.
Benefits
- Boosts immune system
- Vitamin C rich food
- Powerhouse plant
- Skin soother
- Easy on eyes
Nutrients
- Calories: 63 kcal
- Carbs: 15.4 g
- Fat: 0.4 g
- Protein: 1.4 g
- Vitamin B6: 5% of the DV
- The Vitamin C: 218% of the DV
- Vitamin E: 7% of the DV
- Calcium: 6% of the DV
- Iron: 12% of the DV
- Magnesium: 7% of the DV
- Manganese: 12% of the DV
Thyme
Thymes are considered to be one of the highest vitamin C concentrations of all culinary herbs. They are a popular remedy for sore throats and respiratory conditions.
Benefits
- Lowers blood pressure
- Vitamin C rich food
- Helps stop coughing
- Boosts immunity
- Helps to get rid of pests
Nutrients
- Calories: 101 kcal
- Saturated fat: 0.5 g
- Sodium : 9 mg
- Potassium : 609 mg
- Dietary fibre: 14 g
- Protein: 6 g
- Vitamin C: 266% of the DV
- Iron: 97% of the DV
- Vitamin B6: 15% of the DV
- Magnesium: 40% of the DV
- Calcium: 40% of the DV
Parsley
Parsley is a significant source of non-heme iron. Known as ‘Ajmood’ in Hindi, this leafy plant is high in vitamin C.
Benefits
- Rich in antioxidants
- Vitamin C rich food
- Supports bone health
- Contains cancer-fighting substances
- Rich in nutrients that protect the eyes
Nutrients
- Calories: 36 kcal
- Saturated fat: 0.1 g
- Sodium : 56 mg
- Potassium : 554 mg
- Dietary fibre: 3.3 g
- Sugar: 0.9 g
- Protein : 3 g
- Vitamin C: 221% of the DV
- Iron: 34% of the DV
- Vitamin B6: 5% of the DV
- Magnesium: 12% of the DV
- Calcium: 13% of the DV
Mustard Spinach
This Japanese mustard spinach is commercially grown in Taiwan and Japan. They contain health-boosting antioxidants and are high in vitamin C.
Benefits
- Rich in disease-fighting antioxidants
- Vitamin C rich food
- Boosts immunity
- Have anticancer effects
- Improves heart health
Nutrients
- Calories: 22 kcal
- Sodium : 21 mg
- Potassium : 449 mg
- Dietary fibre: 2.8 g
- Protein: 2.2 g
- Vitamin C: 216% of the DV
- Iron: 8% of the DV
- Vitamin B6: 10% of the DV
- Calcium: 21% of the DV
- Magnesium: 2% of the DV
The human body cannot produce or store vitamin C. Thus, it is essential to consume a sufficient amount of foods high in vitamin C. Vitamin C is needed for collagen synthesis, which supports skin integrity as you age. Vitamin C increases the absorption of non-heme iron that helps prevent iron-deficiency anaemia. You can also read about the 10 best whey protein in India here.
