Foods Rich in Vitamin C

              Foods Rich in Vitamin C

  • The Scientific name of vitamin 'c' is ascorbic acid.
  • Vitamin 'c' is a water soluble. it is found in many fruits and vegetables.
  • It has many antioxidants and as well as positive effects on skin health and also immune function.
  • It's also important for collagen synthesis, bones, teeth and connective tissues.
  • Human body can't store vitamin 'c' foods in their body. So, it's essential to take vitamin 'c' foods in your diet daily.
  • Deficiency symptoms include bleeding gums, healing, anemia and scurvings.
  • Recommended daily dose of vitamin 'c'.
  • 75mg/day for women 19 and older.
  • 90mg/day for men and older.
  • 85mg/day for pregnant women.
  • 120mg/day for lactating women.
  • It has low Toxicity.
  • High doses of vitamin 'c' may cause.
  • Diarrhea.
  • Nausea.
  • Abdominal cramps.
  • Gastrointestinal disturbances.
  • Many people think that vitamin 'c' is associated only with citrus fruits. Let us know in detail about this today.
1) Oranges: -  

  • One medium sized orange provides 70 mg of vitamin 'c' which is 78% of the daily valid.
  • Eating one orange per day provides vitamin 'c' required in your body.
  • Other citrus fruits can also help you; grapefruit contains 44 mg of vitamin 'c', lime contains 13 mg of vitamin 'c'.
2) Straw berries: -
  • One cup of strawberries contains 89 mg of vitamin 'c'.
  • Strawberries contain vitamin 'c' manganese, flavonoids, folic acid and other beneficial antioxidants.
  • Studies have shown that strawberries contain high amounts of antioxidants which helps in preventing the heart diseases, cancer and diabetes.
3) Papaya: -

  • It contains 87 mg of vitamin 'c'.
  • Papaya helps in reducing the inflammation and stress.
4) Lychees: -


  • One lychee contains nearly 7 mg of vitamin 'c'.
  • Lychee also contains omega-3 and omega-6 fatty acids.
  • Which is very good for your heart, brain and blood vessels.
  • It provides plenty of vitamin 'c' which also helps in collagen synthesis.
5) Lemons: -
  • One lemon contains 31 mg of vitamin 'c'.
  • The vitamin 'c' in lemon juice also acts as antioxidants.
  • It also helps in preventing scurvy.
  • Lemons improves immunity, battles infection, heals and wounds.
6) Brussel sprout: -

  • One half cup of Brussel sprouts provides 49 mg of vitamin 'c'.
  • Like another vegetables Brussels are also high in fiber, vitamin 'K' folic acid, vitamin 'A' & 'C' are important for your bone health.
7) Broccoli: -

  • One half cup of cooked broccoli provides 51 mg of vitamin 'c'.
  • Eating broccoli improves the immunity, decrease the risk of cancer, heart diseases.
  • It also reduces stress.
8) Amla (or) Indian gooseberry: -

  • Amla is a fruit which is popular for its many health benefits.
  • Amla is second richest natural source of vitamin 'c' (ascorbic acid) having approximately 600 to 700 mg per fruit.
9) Kiwi: -

  • Kiwis are high in vitamin 'c' and dietary fiber and provide a variety of health benefits.
  • This fruit helps in supporting hearth health digestive health and immunity.
  • This fruit provides immune-boosting nutrients in every bite.
  • Kiwis are also rich in vitamins and the antioxidants.
  • One kiwi provides 64 mg of vitamin 'c'.
10) Green Apple: -
  • One green apple provides 8.37 mg of vitamin 'c'.
  • Green apples not only contain dietary fiber.
  • They are also rich in vitamin 'C', vitamin 'A', antioxidants and phytonutrients which make them a great food for improving vision.
11) Guava: -
  • Ripe guavas are yellow/pink.
  • They are good for salads and snacks.
  • Guavas contain more vitamin 'c' than oranges.
  • Guavas contain 288 mg of vitamin 'c' per 100 gms. They contain lot of fibers and proteins.
  • People who consume guava will lower the cholesterol level and blood pressure in their bodies.

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