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
What is 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
|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
|Raw Broccoli||½ cup||39||65
|Tomato juice||¾ cup||33||55
|Cooked cabbage ||½ cup ||28||47
|Raw cauliflower ||½ cup||23||38
|Potato baked||1 medium||20||38
|Raw tomato||1 medium||16||27
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:
How Much Vitamin C Do I Need?
- 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
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:
Daily excesses are excreted as waste and the body will require more supplementation the following day.
Office of Dietary Supplements - National Institutes of Health