Vitamin C may be a vitamin that’s found in many foods, particularly fruits and vegetables. It’s documented for being a potent antioxidant, also as having positive effects on skin health and immune function.
It’s also vital for collagen synthesis, animal tissue , bones, teeth and your small blood vessels.The physical body cannot produce or store vitamin C . Therefore, it’s essential to consume it regularly in sufficient amounts.The current daily value (DV) for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy. Here are the 6 foods that are high in vitamin C .
1. Kakadu Plums
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.It has the very best known concentration of vitamin C , containing up to five ,300 mg per 100 grams. Only one plum packs 481 mg of vitamin C , which is 530% of the DV .
It’s also rich in potassium, vitamin E and therefore the antioxidant lutein, which can benefit eye health.Kakadu plums contain up to five ,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. only one plum delivers around 530% of the DV.
2. Acerola Cherries
Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 822 mg of vitamin C , or 913% of the DV.Animal studies using acerola extract have shown that it’s going to have cancer-fighting properties, help prevent UVB skin damage and even decrease DNA damage caused by bad diet (7
Despite these promising results, no human-based studies on the consequences of acerola cherry consumption exist.Just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C . The fruit may even have cancer-fighting properties, although human-based research is lacking.
3. Rose Hips
The rose hip may be a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C .Approximately six rose hips provide 119 mg of vitamin C , or 132% of the DV (10). Vitamin C is required for collagen synthesis, which supports skin integrity as you age.
Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
4. Chili Peppers
One green chili pepper contains 109 mg of vitamin C , or 121% of the DV. As compared , one red chili pepper delivers 65 mg, or 72% of the DV (12, 13).Moreover, chili peppers are rich in capsaicin, the compound that’s liable for their hot taste. Capsaicin can also reduce pain and inflammation.
There is also evidence that approximately one tablespoon (10 grams) of red flavorer may help increase fat burning. Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
5. Guavas
This pink-fleshed tropical fruit is native to Mexico and South America.A single guava contains 126 mg of vitamin C , or 140% of the DV. It’s particularly rich within the antioxidant lycopene (15).
A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their vital sign and total cholesterol levels Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.
6. Sweet Yellow Peppers
The vitamin C content of sweet or bell peppers increases as they mature.Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C , or 152% of the DV, which is double the quantity found in green peppers (17, 18).
Consuming enough vitamin C is vital for your eye health and should help protect against cataract progression. A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared to those with rock bottom intakes.
