NUTRITION
May 16th, 2021
3 mins read

20 fruits and vegetables rich in Vitamin C

Since our body cannot store Vitamin C, consuming it daily is essential

Citrus fruits are famous sources of vitamin C, but other fruits and vegetables have it too

When used on skin, vitamin C can reverse the signs of sun damage and ageing

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has been linked to impressive health benefits. A powerful antioxidant, vitamin C plays an important role in the growth, development and repair of all body tissues, and the health of your skin and bones. It helps carry out multiple functions in the body such as collagen formation, healing of wounds, absorption of iron leading to better bone health, proper functioning of the immune system, and the maintenance of your teeth. 

Health benefits of Vitamin C

While many think that Vitamin C mainly helps with keeping the common cold at bay, it does a lot more than that. Here are just some of its many benefits: 

  • Aids in the healing of wounds as it helps produce collagen 
  • Helps reduce hypertension and high blood pressure 
  • Helps prevent anemia as it aids in the absorption of iron 
  • Lowers the risk of cataracts and slows age-related macular degeneration 
  • With its antioxidant properties which reduces cell damage, it helps maintain cardiovascular health and may help prevent cancer 

benefits of vitamin c

Additional Read: Guide to create a healthy diet plan

On your plate: 20 foods high in Vitamin C for your daily diet

While oranges are famous sources of vitamin C, there are other fruits and vegetables that have higher concentrations. An interesting fact to keep in mind is that when you peel an orange, vitamin C gets destroyed faster the more it is exposed to air, which is why you must consume it quickly when peeled or cut up.  

Your body cannot produce vitamin C on its own, and it cannot store vitamin C for longer than 24 hours, which is why it is important to include foods high in vitamin C in your daily diet. If you are able to include fruits high in vitamin C and other foods that contain vitamin C in your diet, you need not ever worry about a deficiency.  

Read on to see a handy vitamin C fruits and vegetables chart that will help you include the right foods in your diet. This vitamin C foods chart will give you interesting facts and information about these different foods too.  

 VITAMIN C FRUITS

1  Guavas  This tops the list of vitamin C fruits and vegetables as it is one of the best sources of the C vitamin  
2  Kiwi  Kiwi contains abundant amounts of Vitamin C 
3  Watermelon  Loved in its fruit and juice forms, watermelons are refreshing sources of vitamin c foods and drinks 
4  Cantaloupe   Cantaloupe is rich in vitamins A and C, both of which help us maintain strong, healthy hair 
5  Bananas  A single banana provides almost 33% of the recommended daily intake (RDI) of vitamin C 
6  Berries such as strawberries, raspberries, cranberries  Fruits rich in vitamin C, these delicious berries pack in quite a punch when it comes to the C vitamin content 
7  Citrus fruits such as lemons, oranges, sweet lemon   These vit C rich foods are some of the best C food sources. Whether it’s an orange or a lemon, vitamin C content is highest in their peels! 
8  Papaya  A single serving of papaya provides more than twice your RDI for vitamin C 
9  Pineapple  These are powerful sources of vitamin C and contain half of the daily recommended value for adults 
10  Mango  The king of fruits contains up to two-thirds of the RDI of vitamin C 

 VITAMIN C VEGETABLES

1  Bell peppers – red, yellow and green  Possibly the richest source of vitamin C, red, yellow and green bell peppers contain nearly triple the vitamin C of an orange! 
2  Broccoli  Raw or cooked, broccoli is an excellent source and tops the list of vitamin C food items 
3  Tomato  One serving of tomatoes provides a good source of vitamin C, A, K and potassium 
4  Kale  This cruciferous vegetable is the best source of vitamin C 
5  Potatoes and sweet potatoes  Both kinds of potatoes are rich in vitamin C 
6  Amla (Indian gooseberry)  Amla is said to have nearly 20 times the vitamin C content as compared to oranges. 
7  Cauliflower  Don’t miss this in your list of vitamin c foods as one serving has 75% to 100% of the daily recommended amount of vitamin C 
8  Cabbage  Half a cup of cooked cabbage has about a third of your RDI of vitamin C  
9  Green peas  Include peas in your vitamin C foods list, as these are one of the best immunity-building foods 
10  Brussels sprout  Get 81% of the daily requirement of vitamin C with a half-cup serving of Brussels sprouts 

Vitamin C and your skin

Pollution, sun damage, stress, ageing and a other factors contribute to dullness and tired-looking skin. Vitamin C, when applied to the skin, can help promote the growth of collagen and aid in rejuvenating your skin. It is no wonder then that there are a number of vitamin C products in the market today that boast of this wonder vitamin in their ingredient list. Some of the best Vitamin C foods for skin include tomatoes and tomato juice, kiwi, oranges and orange juice, kale, and papaya.

Vitamin C supplements: When do you need them?

Most individuals are able to get adequate amounts through vitamin C rich foods in their daily diet. But in some cases, people need to consume supplements due to dietary restrictions or medical conditions. These include the elderly, people with eating disorders, alcoholics, smokers, and people with certain types of cancers or kidney diseases. 

Vitamin C supplements are available in the form of chewable tablets, gummies, capsules and powders. For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day and the safe upper limit for vitamin C is 2,000 mg a day. 

For access to general physicians and diagnostic centres where you can check your vitamin C levels, you can use the Bajaj Finserv Health App. Here you can book appointments and schedule video consultations for remote care as well. Simply download the app for free from Google Play Store or the Apple App Store today to explore its many features. 

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