The 13 best foods rich in vitamin C

Filed in: Vitamins.

Eating foods high in vitamin C It is an important part of maintaining your general health, and many of the foods also turn out to be delicious!

Vitamin C is one of the most critical. nutrients In the body, playing a key role in the function of the immune system and the production of white blood cells, as well as in the creation of Collagen, which is necessary for every tissue, cell and muscle of the body. Also know as ascorbic acid, vitamin C is also critical for the cardiovascular health and prevention blood clots.

The best food sources of vitamin C

Some of the best foods rich in vitamin C include oranges, strawberries, peas, grapefruitY pineapple, among others. Depending on how these foods are cooked, stored and grown, the amount of vitamin C may differ, but these are the standard quantities for these known and easily accessible foods.


Just one guava delivery more more than 200% of your daily vitamin C requirement, thanks to the 125 milligrams of ascorbic acid per fruit. [1]


In 100 grams of black. currant Berries, you can access 180 milligrams of ascorbic acid, approximately 300% of your daily requirement.

Red pepper

Your I just need half a cup of red peppers to eliminate your daily requirement of vitamin C, thanks to its more than 181 milligrams (+ 300%). [2]


Eat one Kiwi Fruit and enjoy approximately 60 milligrams of ascorbic acid, representing almost every all the recommended daily amount [3]

Green peppers

Despite not having as much ascorbic acid as red peppers, a cup of green peppers will deliver 200% of your daily requirement – approximately 120 milligrams. [4]


Famous for its vitamin C content, a small orange actually only has 51 milligrams of ascorbic acid; That still accounts for 85% of your daily intake, but drinking. Orange juice It is the best way to get your vitamin C increase. [5] [5]


Just one Strawberry You can offer 7 milligrams of vitamin C, which is more than 10% of your daily requirement.

Read Also  The 9 best foods with the highest vitamin D content


1 cup of cauliflower will offer approximately 50 milligrams of ascorbic acid, which is approximately 85% of what your body needs every day.


If you eat one mango per dayIt will provide twice as much vitamin C as your body, since it contains an average of 122 milligrams of ascorbic acid. [6]


Eating average grapefruit It will purse the lips and release about 2/3 of your daily vitamin C requirement.


A single cup of pea will deliver almost 60 milligrams of ascorbic acid, putting it just below your daily requirement of ascorbic acid. [7]

Brussels sprouts

A easy way eating all your vitamin C for the day is eating a cup of brussels cabbages, which offers approximately 75 milligrams of ascorbic acid. [8]


1 small papaya offers approximately 150% of your daily requirement for this critical nutrient.

Symptoms of vitamin C deficiency

If you suffer from a deficiency of vitamin C, your doctor may prescribe an increase in foods rich in vitamin C. A deficiency of ascorbic acid may manifest itself in:

Easy bruising or Bleeding Slow healing hour Dry hair Fragile nails Weakened immune system Sore muscles

Signs of severe deficiency

Scurvy is the condition that occurs after a severe deficiency of vitamin C, which can result in lethargy, bone pain, small red spots under the skinand bloated or bleeding gums. If you notice any of these symptoms, it is important to talk to a doctor and adjust your diet accordingly.

The 13 best foods rich in vitamin C, reference:

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