Vitamin C, or ascorbic acid, is crucial for maintaining overall health. This powerful antioxidant enhances immune function, promotes radiant skin, supports wound healing, and improves iron absorption. The recommended daily intake of vitamin C for adults in the UK is 40 mg[1]. Incorporating vitamin C-rich foods or vitamin C supplements into your diet is essential to prevent vitamin C deficiency and support optimal well-being.
In this article, we’ll explore 15 foods high in vitamin C, detailing their contributions to your daily intake and their benefits.
Key Takeaways:
- • Vitamin C is an essential antioxidant that supports immune function, skin health, wound healing, and iron absorption.
- • The recommended daily intake of vitamin C for adults in the UK is 40 mg, which can be met through vitamin C-rich foods or supplements.
- • Key sources include citrus fruits, guavas, kiwifruit, and bell peppers, offering various health benefits like enhanced collagen production and reduced inflammation.
- • Those struggling to reach their daily intake through diet can consider supplements, available at Nature’s Fix for quality options.
- • Proper cooking methods like steaming can preserve vitamin C content in foods, making it easier to maintain adequate levels.
The Benefits of Vitamin C
Understanding the diverse benefits of vitamin C can inspire you to enrich your diet with this essential nutrient. Here’s an overview of its key advantages:
- • Immune System Support: Vitamin C enhances the production of white blood cells, which is crucial for fighting infections and strengthening your immune response.
- • Skin Health: It plays a vital role in collagen synthesis, promoting youthful skin, healthy hair, and strong nails while helping to reduce wrinkles and other signs of ageing.
- • Enhanced Iron Absorption: Vitamin C improves the absorption of nonheme iron from plant foods, which helps prevent anaemia.
- • Anti-Inflammatory Properties: Its antioxidant effects reduce oxidative stress and inflammation, reducing chronic disease risk.
- • Wound Healing: Vitamin C is essential for tissue repair, accelerating the healing process for cuts and wounds.
- • Cardiovascular Health: This vitamin can lower blood pressure and decrease heart disease risk by enhancing endothelial function.
- • Eye Health: Adequate vitamin C intake is linked to a reduced risk of cataracts and age-related macular degeneration.
How to Take Vitamin C
Vitamin C can be easily incorporated into your diet through a variety of sources. The best options are fresh fruits and vegetables, such as citrus fruits, berries, and leafy greens. For those who find it challenging to meet their daily needs through diet alone, vitamin C supplements are widely available in various forms, including tablets, capsules, and powders.
To enhance absorption, it’s beneficial to take vitamin C with meals, especially those containing iron-rich foods. Consider dividing your intake into smaller doses throughout the day for optimal results, as high doses at once may lead to digestive discomfort. Always consult a medical provider before beginning any new supplement to discover the best dosage for your specific needs.
15 Nutrient-Dense Foods to Boost Your Vitamin C Intake
Fruits High in Vitamin C
1. Guavas
Guavas are an incredible source of vitamin C, providing a massive boost to your daily intake.
Vitamin C content: 1 Guava (100g) contains 228 mg of vitamin C.
Diet tip: Eating guava regularly can help you easily exceed your daily vitamin C requirement, supporting your immune system.
2. Kiwifruit
Kiwifruit is another fruit that packs a powerful punch of vitamin C in a small serving.
Vitamin C content: 1 Kiwi (100g) contains 92.7 mg of vitamin C.
Diet tip: Add a couple of kiwis to your smoothie or yoghurt for a vitamin C boost.
3. Strawberries
This sweet berry is not only delicious but also loaded with vitamin C.
Vitamin C content: 1 cup of Strawberries (100g) contains 58.8 mg of vitamin C.
Diet tip: Incorporate strawberries into your snacks, salads, or desserts to increase your intake effortlessly.
4. Oranges
Oranges are one of the most common sources of vitamin C.
Vitamin C content: 1 peeled orange (100g) provides 136 mg of vitamin C.
Diet tip: Drinking a glass of orange juice (240 ml) gives you around 93 mg of vitamin C, nearly covering your daily requirement.
5. Papayas
Papayas are a tropical treat rich in vitamin C.
Vitamin C content: 1 Papaya (100g) delivers 60.9 mg of vitamin C.
Diet tip: Enjoy papaya as a fresh snack or blend it into a smoothie to keep your vitamin C levels high.
6. Mangoes
Mangoes are not only sweet but also packed with vitamin C.
Vitamin C content: 1 mango (100g) provides 36.4 mg of vitamin C.
Diet tip: Slice mangoes into salads or enjoy them as a refreshing snack to boost your vitamin C intake.
7. Pineapples
Pineapples are rich in vitamin C and add a tropical flair to your diet.
Vitamin C content: 1 pineapple (100g) contains 47.8 mg of vitamin C.
Diet tip: Add pineapple to your breakfast or enjoy it as a post-workout snack for a refreshing source of vitamin C.
8. Grapefruit
Grapefruits are another great citrus source of vitamin C.
Vitamin C content: Grapefruit (100g) provides 31.2 mg of vitamin C.
Diet tip: Eat grapefruit in the morning or squeeze the juice into your water for a tangy, vitamin C-packed drink.
9. Tomatoes
Tomatoes are commonly used in cooking and offer good vitamin C.
Vitamin C content: 1 medium raw tomato (100g) contains 13.7 mg of vitamin C. Sun-dried tomatoes are more concentrated, offering 39.2 mg per 100 grams.
Diet tip: Include tomatoes in salads, sauces, or sandwiches to increase your vitamin C consumption.
10. Lemons
Lemons may be small, but they are packed with vitamin C.
Vitamin C content: Lemon Juice (100g) contains 38.7 mg of vitamin C.
Diet tip: Squeeze lemon juice over salads or into your water for an easy and refreshing vitamin C boost.
Vegetables High in Vitamin C
1. Bell Peppers (Yellow)
Among vegetables, yellow bell peppers are one of the highest sources of vitamin C.
Vitamin C content: 1 yellow bell pepper (100g) contains 183 mg of vitamin C.
Diet tip: Add raw yellow bell peppers to salads or roast them for a vitamin C-rich side dish.
2. Broccoli
This green veggie is packed with many nutrients, including vitamin C.
Vitamin C content: 1 cup of cooked broccoli (100g) offers 64.9 mg of vitamin C.
Diet tip: For dinner, add steamed broccoli to soups and stir-fries for a healthy boost.
3. Brussels Sprouts
Though not always a favourite, Brussels sprouts are rich in vitamin C.
Vitamin C content: 1 cup of cooked Brussels sprouts (100g) contains 62 mg of vitamin C.
Diet tip: Roasted Brussels sprouts make a delicious side dish that helps boost your vitamin C levels.
4. Kale
Kale is a superfood loaded with various vitamins, including vitamin C.
Vitamin C content: 1 cup of raw kale (100g) delivers 93.4 mg of vitamin C.
Diet tip: Add raw kale to salads or blend it into a green smoothie for an easy vitamin C boost.
5. Cauliflower
Cauliflower may not seem like a significant source of vitamin C, but it can contribute to your daily intake.
Vitamin C content: 1 cup of cooked cauliflower (100g) contains 44.3 mg of vitamin C.
Diet tip: Roast cauliflower for a delicious side dish that delivers a healthy dose of vitamin C.
Conclusion
Incorporating vitamin C-rich foods into your diet is a simple way to boost your health, from supporting immune function to promoting skin vitality and aiding in wound healing. Regularly including options like citrus fruits, berries, and leafy greens ensures you meet your daily vitamin C needs. However, if you find it challenging to reach the recommended intake through diet alone, supplements can be a convenient alternative.
At Nature’s Fix, you can find the best vitamin C supplements from trusted brands to help fulfil your needs effectively.
FAQs
1: What happens if I don’t get enough vitamin C?
A lack of vitamin C can lead to symptoms like fatigue, gum inflammation, joint pain, and, in severe cases, scurvy[20]. It’s essential to get enough vitamin C daily to avoid deficiency.
2: What are the possible side effects of Vitamin C?
The side effects of Vitamin C can occur when taking large doses, typically more than 1,000 mg per day. These side effects may include stomach pain, diarrhoea, and flatulence. The good news is that these symptoms usually disappear once you stop taking vitamin C supplements. It is important to stick to the recommended daily dosage unless advised otherwise by a healthcare provider[19].
3: How can I increase my vitamin C intake naturally?
Citrus fruits, bell peppers, strawberries, and broccoli are high in vitamin C and can help you naturally improve your levels.
4: Do cooking methods affect vitamin C content?
Yes, vitamin C is water-soluble and can be destroyed by heat. To retain the maximum quantity of vitamin C in your foods, it’s best to use cooking methods such as steaming or microwaving, reducing exposure to heat and water. Additionally, consuming raw fruits and vegetables or lightly sautéing them can help preserve their vitamin C content[21].
References:
1 – https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
2 – https://www.healthline.com/nutrition/vitamin-c-benefits
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8824545/
4 – https://www.ncbi.nlm.nih.gov/books/NBK540969/
5 – https://www.medicalnewstoday.com/articles/324863
6 – https://drsergiomazzei.health/role-of-the-vitamin-c-in-wound-healing/
7 – https://www.ahajournals.org/doi/full/10.1161/01.HYP.0000057421.28533.37#
8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602486/
9 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/169967/nutrients
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14 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170397/nutrients
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18 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/167747/nutrients
19 – https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
20 – https://www.healthline.com/nutrition/vitamin-c-deficiency-symptoms
21 – https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
22 – https://www.healthline.com/nutrition/increase-iron-absorption#enhancing-iron-absorption
23 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/173044/nutrients
24 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
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28 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/169383/nutrients
