What foods have vitamin C? This article covers the natural sources of vitamin C, a key vitamin that is very vital to our growth and development.
Also known as ascorbic acid, vitamin C is a water-soluble and essential nutrient that the body needs to function properly. It basically “acts as an antioxidant” and helps to protect cells from free radical damage.
Our bodies need vitamin C for so many things, including healthy skin, healthy internal organs, healing wounds, fighting diseases, and improving our immune system and body’s absorption of iron, among other things.
Vitamin C is probably the most popular skincare ingredient out there in the market. It comes in many forms such as tablets and serums. It is included in some of the best-selling formulas of our lotions, soaps, cleansers, etc. Vitamin C is mostly popular for its skin-brightening properties and is the secret ingredient of our DIY brightening body oil.
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Natural sources of vitamin C: What foods have vitamin C in them?
This article covers what fruits have vitamin C as well as what vegetables have vitamin C in them.
As usual, there is always so much to gain from healthy consumtion of fruits and vegetables. The best sources of getting healthy vitamin C and other kinds of vitamins are natural sources such as fruits and vegetables. Leafy greens like Spinach, kale, and other leafy greens are rich in vitamin C, as well as other important nutrients like iron and calcium.
While many people associate vitamin C with citrus fruits like oranges, there are actually many natural sources of this vitamin. The measurements in this article are sourced from the national institutes of Health website. Measured per Milligram per serving.
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Some of the best natural sources of vitamin C include:
Citrus fruits
Citrus fruits like oranges, lemons, limes, grapefruits, and other citrus fruits are rich in vitamin C. A 3/4 cup of orange juice contains 93mg of vitamin C, while 1/2 cup of grapefruits contains 39mg of vitamin C.
Kiwifruit
A Small fruit is packed with vitamin C, with just one kiwi providing more than 100% of the recommended daily intake. One medium Kiwi contains 64 mg of vitamin C.
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Pineapple
This tropical fruit contains both vitamin C and bromelain, an enzyme that helps with digestion.
Papaya
Papayas are a good source of vitamin C, as well as other nutrients like potassium and fiber.
Mango
This sweet fruit is another good source of vitamin C, as well as vitamin A and fiber.
Melons
Watermelon, cantaloupe, and honeydew are all good sources of vitamin C.
Tomatoes
These versatile fruits are a good source of vitamin C, as well as other antioxidants like lycopene. According to the National Institutes of Health, 3/4 cup of tomato juice contains 33Mg of vitamin C, per serving. Meanwhile, one raw tomato contains 17mg of vitamin C.
Kakadu Plums
This fruit is native to Australia and contains 100 times more vitamin C than oranges. It currently contains the highest amount of vitamin C in one single source.
Peppers:
These contain 95mg per serving. In fact, red peppers contain more vitamin C per serving than oranges, which are often thought of as a primary source of this nutrient.
Green peppers are a good source of vitamin C. Half a cup of raw green pepper contains 60 Mg of vitamin C per serving. In addition, Sweet yellow peppers also are a great source of this vitamin.
Acerola cherries
These are excellent sources of vitamin C. One Acerola cherry can contain up to 65 times more vitamin C than an orange.
Strawberries
Strawberries are a good source of vitamin C. A serving of strawberries (about 150 grams or 1 cup) can provide over 100% of the daily recommended intake of vitamin C for an adult.
Broccoli
This is an excellent source of vitamin C. A half cup of cooked broccoli contains about 51 milligrams of vitamin C, per serving.
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Cantaloupe
Cantaloupe is a also good source of vitamin C. Half a cup of cantaloupe contains 29mg per serving.
Cauliflower
Cauliflower is also a good source of vitamin C. Half a cup of raw cauliflower contains about 26 milligrams of vitamin C.
Blackcurrants
Blackcurrants are a good source of vitamin C. In fact, they are one of the richest sources of this vitamin, containing up to four times more vitamin C than oranges.
Overall, eating a varied and balanced diet that includes a variety of fruits and vegetables is the best way to ensure you are getting enough vitamin C. Since vitamin C is a water-based vitamin, it may be reduced by prolonged storage and cooking ( it can be destroyed by heat).
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