- Best Places to Buy Vitamin Supplements
- How to Keep Fit During the Holidays
- Benefits and Functions of Vitamin K
- Vitamin E Benefits
- The Benefits of Vitamin B12
- Vitamin B9 Folic Acid
- Vitamin B7 Benefits & Deficiency Risks
- Vitamin B6 - Pyridoxal Phosphate
- Vitamin B5 Benefits & Deficiency Risks
- Important Facts about Vitamin B3
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Vitamin C Rich Food Sources
Vitamin C is water-soluble which means that the body is unable to store it. Therefore, vitamin C must be taken on a daily basis. There are many different types of vegetables and fruits that contain a lot of vitamin C, but be careful how you prepare them as vitamin C can be lost in the liquids in which they are cooked.
Below is a list of foods which are high in vitamin C.
Foods High In Vitamin C
| Vitamin C Rich foods list | Portion | Milligrams per serving | Percent RDA |
|---|---|---|---|
| Raw red pepper | ½ cup | 95 | 158 |
| Orange juice | ¾ cup | 93 | 155 |
| Kiwifruit | 1 medium kiwi | 71 | 118 |
| Orange | 1 medium | 70 | 117 |
| Grapefruit juice | ¾ cup | 70 | 117 |
| Raw green pepper | ½ cup | 60 | 100 |
| Cooked Broccoli | ½ cup | 51 | 85 |
| Fresh strawberries | ½ cup | 49 | 82 |
| Cooked brussels sprouts | ½ cup | 48 | 80 |
| Grapefruit | ½ medium | 39 | 65 |
| Raw Broccoli | ½ cup | 39 | 65 |
| Tomato juice | ¾ cup | 33 | 55 |
| Cantaloupe | ½ cup | 29 | 48 |
| Cooked cabbage | ½ cup | 28 | 47 |
| Raw cauliflower | ½ cup | 23 | 38 |
| Potato baked | 1 medium | 20 | 38 |
| Raw tomato | 1 medium | 16 | 27 |
What is Vitamin C?
Vitamin C, also known as Ascorbic Acid, is an essential anti-oxidant and is necessary for the production of collagen, connective tissue found in skin, bone, ligaments and blood vessels. It performs a variety of other enzymatic and metabolic functions, such as:
- maintaining and repairing body tissue
- strengthening blood vessels
- aiding the absorption of calcium, essential for healthy bones and teeth
- helping the body to resist infections
- lowering levels of blood cholesterol
- aiding the absorption of iron from food, thus preventing anaemia
- protecting cells from free radicals that can damage cell membrane and DNA
How Much Vitamin C Do I Need?
The recommended daily allowance (RDA) of vitamin C is subject to ongoing debate. In the US, it currently stands at 60mg per day. Vitamin C deficiency is characterized by:
- easy bruising
- swollen and bleeding gums
- wounds that have trouble healing
Smokers are at a risk for vitamin C deficiency and require more of a daily intake than non-smokers.
Too much Vitamin C intake on a regular basis will cause the following problems:
- diarrhoea
- kidney stones
Daily excesses are excreted as waste and the body will require more supplementation the following day.
References :
Office of Dietary Supplements - National Institutes of Health
