Top 15 Vitamin C Sources

Vitamin C is an essential and natural occurring nutrient required by the body for the development and maintenance of scars, tissues, blood vessels, and cartilage. Vitamin C prevents colds and flu and is very much necessary for creating ATP, dopamine, peptide hormones, and tyrosine. Vitamin C which is a powerful antioxidant, lessens oxidative stress to the body, lowers cancer risk, boosts brain function, heals from injuries and recovers from illness.  It is a potent antioxidant for neutralizing free radicals and a diet lacking vitamin C may cause health problems over time. According to Food and Nutrition Board at the Institute of Medicine recommends that we eat vitamin C foods on a daily basis, with men getting 90 mg and women getting 75 mg daily. The current DV for vitamin C is 60mg.

Now the top Vitamin C sources, the foods which are rich in Vitamin C to super charge your diet with essential nutrients are as follows. Read on..

1. Guava

One half cup of this fruit contains 188 milligrams of Vitamin C and only 56 calories which makes it the choice for weight loss and a highly nutritive fruit with all goodness. This exotic fruits is rich in dietary fibre, folic acid, potassium, manganeese which is best option to add it into your diet.

2. Strawberries

Stawberries rich in fibre, anti-oxidants, folate and Vitamin C. One cup of this fruit contains 84.7 mg of Vitamin C and 27 calories. The folate present in it promotes better and healthy heart and anti-oxidants reduces oxidative stress. And the best part is this fruit also whitens your teeth.

3. Papaya

One cup of papaya contains 88.3 mg of vitamin C which helps to clear your sinus, relieves stress and strengthens your bone. This fruit is also rich in Vitamin A. So, go get a glass of yogurt and papaya smoothie for a better diet.

4. Lemon and Orange

The citrus fruits which always hit the list of Top Vitamin C sources such as lemon, oranges, grapefruits, lime are always rich in Vitamin C and citric acid which is amazing for weight loss and mood swings. One cup of orange juice has got 93 mg of Vitamin C and one cup of grapefruit has 70 mg of Vitamin C.

5. Bell Peppers

Red bell peppers are much better than orange juice as one whole pepper has 190 mg of Vitamin C which you could have it with your sandwich and it contains Vitamin  A which is good for your eyes health. One cup of chopped green bell pepper comes with a whole 120 mg of Vitamin C and is a great source of fibre.

6. Acerola Cherry

The Acerola cherry, botanical name Malpighia punicifolia, is the rare but another top vitamin C source which is a small red fruit (berry) which is a small packet of vitamin C holding about 65x the amount of vitamin C than an orange. Fresh and raw acerola cherries are available in fruit stores, and if they’re not in season, you can also buy it in powder form.

7. Kiwi

One medium kiwi contains 70 mg of Vitamin C and 46 calories and one big size fruit contains 137.2 mg of Vitamin C. Kiwi which is also rich in potassium and copper and has got flavonoids which is good for heart and immune system.

8. Brussels Sprouts

These little cabbages which are not much likes by kids are loaded with cancer preventing phytonutrients, high fibre, Vitamin A, folate, potassium and manganese. This amazing lovely sprouts have got 74.5 mg of Vitamin C per serving, 300 mg of Vitamin K and 28 calories.

9. Muskmelon

One cup of muskmelon juice contains 67 mf of Vitamin C, 51 calories, Vitamin A and plenty of potassium which is a best fruits for all with no age boundaries. So, always count this fruit among the top Vitamin C sources list.

10. Broccoli

This cruiferous veggie is rich in Vitamin C that is one cup of it never goes wrong as it contains 132 mg of Vitamin C, 30 calories and high fibre which is amazing for a stricy diet. It has anti-cancer properties and hence it is considered as best detoxing food.

11. Cauliflower

One head of cauliflower contains 127.7 mg of Vitamin C, 5 gm of protien and 5 gm of fibre. It has got all the essential nutrients like folate and Vitamin K.

12. Tomatoes

Rich source of Vitamin C as always. Tomatoes have got healthy dose of lycopene which is a phytonutrient which fights diseases and strengthens immunity. One cup of tomato juice 100 mg of Vitamin C and 34 calories.

13. Mango

Another favourite tropicana fruit which is counted in top vitamin C sources, has 122.3 mg of Vitamin C per serving and high dose of Vitamin A. Vitamin C improves immunity and Vitamin A keeps your eyes all healthy. Here you can try best vitamins for immunity improving.

14. Pineapple

One cup of Pineapple juice comes with 78. Mg of Vitamin C and a digestive enzyme called bromelain which breaks down food and reduces bloating. This enzyme is anti-inflammatory in nature which helps you recover fast after workout.

15. Chili Peppers

Red chili peppers is not everyone’s choice over food because spicy food is not easy to gulp for everyone. But half cup chili peppers delivers 107.8 mg of Vitamin C which relieves joint and muscle pain.

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