Top 20 Foods that are High in Vitamin C

Many of us pay huge hospitalisation expenses because of a poor diet. There is no use in getting equipped with individual health insurance if you don't eat nourishing food. What makes food nourishing is the presence of adequate nutrients, such as vitamins, in it. Vitamin C is one of the most essential vitamins required to maintain good health. It has positive effects on the maintenance of skin, blood vessels, bones, and immune function.

 

Vitamin C is water-soluble and can be found in a variety of natural sources- vegetables and fruits in particular. This blog will list down 20 food items that are rich in Vitamin C and must be incorporated into your diet.

 

How Much Should One Consume Vitamin C Enriched Foods Every Day?

Vitamin C is very essential to consume foods rich in vitamin C since it can't be stored or produced in the human body.

 

The Need for Vitamin C

Not having adequate amounts of foods containing vitamin C can lead to different health disorders. Some of the symptoms of Vitamin C deficiency are:

 

• Depression
• Joint pain
• Weak bones
• Rough and damaged skin
• Weak Immunity
• General weakness
• Iron deficiency
• Bleeding gums
• Tooth falls

Problems with wound healing  

 

This is why one should always intake foods high in vitamin C to avoid the above conditions. Moreover, Vitamin C, also known as ascorbic acid, has the following benefits:

• It helps in the production of collagen. Collagen is important not only for healthier skin, hair, and nails but also supports wound healing.
• It facilitates the body's absorption of iron.
• It improves cognitive functioning.
• As it is an antioxidant, it destroys harmful radicals, preventing damage to tissues and cells. The antioxidative properties also strengthen the body’s immune system.

 

Required Dosage of Vitamin C

It is essential to consume foods rich in vitamin C since it can't be stored or produced in the human body. According to the National Institutes of Health's Office of Dietary Supplements (ODS), the recommended daily dietary intake of Vitamin C enriched foods for adults is: 

• 90 mg for males
• 75 mg for females
• 85 mg when pregnant
• 120 mg when breastfeeding
• An additional 35 mg for individuals who smoke

 

How Much Should One Consume Vitamin C Enriched Foods Every Day?

Vitamin C is very essential to consume foods rich in vitamin C since it can't be stored or produced in the human body.

 

According to the ODS, daily allowance of Vitamin C enriched Foods for adult is:

 

• 90 mg for males
• 75 mg for females
• 85 mg when pregnant
• 120 mg when breastfeeding
• an additional 35 mg for people who smoke

 

Vitamin C Foods List

There are numerous food items containing vitamin C that you can consume. They are listed below:

 

Fruits Rich in Vitamin C

• Strawberries: A cup of strawberry provides 89 mg of vitamin C.
• Papayas: One cup provides 87 mg of vitamin C.
• Lychees: 7.5 mg of vitamin C is provided by one lychee.
• Guavas: 126 mg of vitamin C is provided by one guava.
• Kiwis: 71 mg of vitamin C is provided by single medium-sized kiwi packs.
• Rose hips: Nearly six rose hips contribute 119 mg of vitamin C.
• Chilli peppers: 109 mg of vitamin C is provided by one green chilli pepper. Whereas 65 mg is provided by one red chilli pepper.
• Yellow bell pepper: 342 mg of vitamin C is delivered by one large yellow bell pepper.
• Blackcurrants: 181 mg of vitamin C is provided by 100 grams of blackcurrants.
• Cantaloupe: 17.4 mg of Vitamin C is contained in one cup of cantaloupe slices.

   

Citrus Fruits Rich in Vitamin C

• Grapefruit: Half of the grapefruit contains 38.4 mg of vitamin C.
• Lemons: 83 mg of vitamin C is delivered by one whole raw lemon, including its peel.
• Orange: 70 mg of vitamin C is delivered by one medium orange.

   

Vegetables Rich in Vitamin C

• Kale: 80 mg of vitamin C is provided by one cup of chopped raw kale.
• Broccoli: 51 mg of vitamin C is provided by one and a half cups of cooked broccoli.
• Cauliflower: 51 mg of vitamin C is delivered by one cup of raw cauliflower.
• Kohlrabi: 84 mg of ascorbic acid is delivered by it.
• Parsley: 133 mg of vitamin C is contained in 100 grams of parsley.
• Mustard spinach: 130 mg of vitamin C is delivered by 100 grams of mustard spinach.
• Brussels sprouts: 85 mg of vitamin C is contained in 100 grams of brussels sprouts.

 

Conclusion

You should keep note of the above list of vegetables and fruits rich in Vitamin C and include them in your diet. However, not all of them may be available easily in India. Luckily, there are various Vitamin C-rich food options that are endemic to India, such as Indian gooseberry, potatoes, cauliflower, limes, etc. They can be easily bought from the local fruits and vegetable markets across the country.

 

Despite taking care of your nutrition intake, it may so happen that you fall ill. Diseases are uncertain and can befall even the most health-conscious among us. It is, therefore, crucial to stay prepared for any medical emergency. One way to do that is to buy a health insurance policy.

 

Health insurance plans from Niva Bupa will help you meet your medical bills in exchange for affordable premiums. Our convenient claim settlement procedure, along with a high-quality network of hospitals, aims to assist you in safeguarding your and your loved ones’ health. So what are you waiting for? Contact us now to know more about our wide range of plans.