12 Food Sources That Are High In Vitamin C

12 Food Sources That Are High In Vitamin C

Vitamin C is an easily soluble water-soluble vitamin found in many food varieties, especially soil-derived products.

Noted for its ability to strengthen cells, this supplement also has a profound effect on skin wellbeing and resistance function.

Collagen formation, connective tissue integrity, bone health and teeth integrity – as well as veins – all benefit from regular massage sessions.

As our bodies can neither produce nor store vitamin C, it’s vital that sufficient amounts are regularly consumed in sufficient amounts.

Vitamin C currently has an RDI (daily recommended value) of 90 mg.

Deficit side effects include draining gums, swelling and infections that refuse to subside, helpless injury mending efforts, sickliness and scurvy.

  1. Guavas

Guavas (Pipa de Rosa) are native to Mexico and South America and produce pink flesh that makes this fruit an exceptional tropical organic product.

One guava contains 140% of its Daily Value of vitamin C. Additionally, this fruit is especially high in cell-boosting lycopene content.

A six-week study that involved 45 healthy young individuals discovered that eating 400 grams (or about 7 pieces) of stripped guava daily significantly lowered both their pulse rate and total cholesterol levels.

  1. Blackcurrants

One half cup (56 grams) of blackcurrants (Ribes nigrum) provides 112% of the Daily Value in vitamin C.

Anthocyanins, cell reinforcement flavonoids known as, give cell reinforcement flavonoids their rich, dull color.

Studies suggest that eating meals rich in antioxidants like vitamin C and anthocyanins may help protect against chronic illnesses, including coronary illness, cancer and neurodegenerative illnesses. Studies indicate this type of supplementation could reduce oxidative damage associated with chronic illnesses like coronary illness, cancer and neurodegenerative illnesses.

  1. Thyme

Thyme offers multiple times more Vitamin C per gram than oranges, making it one of the highest vitamin C concentrations among all culinary spices.

One ounce (28 grams) of fresh thyme provides 45 mg of Vitamin C – half the Daily Value.

Sprinkle just 1-2 tablespoons (3-6 grams) of new thyme onto your meal to add 3.5-7 mg of vitamin C, helping to strengthen resistance and combat infections.

Thyme has long been used to treat sore throats and respiratory conditions. Additionally, its high concentration of vitamin C helps boost immune health by building antibodies, eliminating infections and bacteria, and clearing infected cells away.

  1. Mustard Spinach

One cup of crude chopped mustard spinach provides 217% of your Daily Value of vitamin C.

Although heat from cooking reduces vitamin C content in food sources, one cup of cooked mustard greens boasts 130% of the Daily Value in Vitamin C!

As is true with most salad greens, mustard spinach contains high concentrations of vitamins A, potassium, calcium, manganese, fiber and folate.

  1. Kale

One cup of chopped raw kale provides 89% of the Daily Value for vitamin C with high amounts of vitamin K and the carotenoids lutein and zeaxanthin.

One cup of cooked kale provides 53 mg, or 59% of the Daily Value for vitamin C.

Cooking vegetables reduces their vitamin C content; however, one investigation discovered that bubbling, singing or steaming them actually releases more cancer prevention agents that might assist in fighting chronic fiery infections. These active cancer fighters may help with managing inflammation.

  1. Kiwis

Each medium-sized kiwi contains 79% of the Daily Value for Vitamin C (35 mg).

Studies suggest that vitamin-C rich kiwifruit may help to lower oxidative pressure, cholesterol levels and further build resistance.

Studies on 30 healthy individuals aged 20-51 discovered that eating 2-3 kiwis per week for 28 days reduced blood platelet stickiness by 18% and brought down triglycerides by 15% – potentially decreasing risks associated with blood clots and stroke.

One research review with 14 men with vitamin C deficiency demonstrated that regular consumption of two Kiwi fruits increased white platelet activity by 20%; blood levels of vitamin C also rose 304% over multiple weeks.

  1. Broccoli

Broccoli is an abundant cruciferous vegetable. A half cup of cooked broccoli provides 51 mg of vitamin C or 57% of your Daily Value.

Studies conducted as part of observational investigations have suggested an association between eating an abundance of vitamin-C-rich cruciferous vegetables and reduced oxidative pressure, increased resistance, and lowered risks of cancer and coronary illness.

One randomized review administered a daily 250-gram serving of steamed broccoli containing 146 mg of vitamin C to 27 young male smokers who were obese smokers over 10 days; after 10 days their C-reactive protein levels had reduced by 48%.

  1. Brussels Fledglings

One cup of cooked Brussels Fledglings delivers 54% of the daily value for vitamin C at 49.5 mg, giving 54% of what is required per cup to meet this recommendation.

As with other cruciferous vegetables, Brussels sprouts boast high concentrations of fiber, vitamin K, folate, vitamin A, manganese and potassium.

Vitamins C and K both play a crucial role in improving bone health, with vitamin C specifically helping form collagen for your bones’ stringy component.

  1. Lemons

An extensive 2018 survey demonstrated that high dietary consumption of vitamin C is linked to reduced risks of hip fractures by 26% and osteoporosis by 33%.

Lemons were often given to mariners during the 1700s in order to prevent scurvy. One whole, including its strip, provides 92% of daily vitamin C requirements – that’s an 83 mg dose!

  1. Papayas

Food harvested from the ground contains polyphenol oxidase, an enzyme which reacts with oxygen to cause oxidation and turn brown food products. Applying lemon juice directly onto any exposed surfaces acts as an inhibitor and delays carmelization processes by blocking UV light exposure to polyphenol oxidase catalyst.

Papayas One cup (145 grams) of papaya provides 97% of your Daily Value of vitamin C.

Vitamin C helps your memory and can provide powerful soothing benefits in the mind.

One study involved 20 individuals with mild Alzheimer’s who received concentrated papaya extract for several months; results demonstrated reduced inflammation and 40% decrease in oxidative pressure.

  1. Strawberries

Strawberry fruits contain an array of healthful benefits including vitamin C, manganese, flavonoids, folate and other cancer prevention agents.

Studies suggest that due to their high cell reinforcement content, strawberries may help prevent cancer, cardiovascular illness, dementia and diabetes.

One study with 27 individuals with metabolic disorder revealed that eating freeze-dried strawberries daily – equivalent to three cups new – reduced coronary illness risk factors by nearly 30 percent.

By the end of their eight-week study, LDL cholesterol had decreased by 11% while their vein aggravation marker VCAM levels had dropped 18%.

  1. Oranges

Oranges One medium-sized orange provides 78% of its daily recommended value of vitamin C with 70 mg.

Oranges are an integral source of Vitamin C intake in our diets.

Other citrus natural products can also help meet your vitamin C requirements, for instance a large grapefruit contains 44 mg or 73% of the Daily Value for vitamin C; mandarins provide 24 mg, while one lime’s juice delivers 13 mg (22% of DV).