Vitamin C is called Ascorbic Acid. It is necessary to absorb iron from foods into our bodies. “Iron deficiency leads to anemia, which is a global problem. Indians have their share of iron deficiency not only in adults but also in children and women of childbearing age.” According to the World Health Organization, vitamin C foods can help prevent and treat iron deficiency.
Vitamin C is a water-soluble vitamin found in citrus and some fruits, and vegetables. It is to treat scurvy. Vitamin C foods is an essential nutrient involved in the repairing of tissues, the enzymatic production of certain neurotransmitters, and the formation of collagen. Citrus fruits are a good and big source of vitamin C. Other best sources of vitamin C include leafy greens, strawberries, and peppers.
Eating a diet rich in vitamin C foods is important for overall . Adding foods high in vitamin C to your diet is a good way to make sure you're getting enough of this essential vitamin.
Vitamin C is also necessary for the production of collagen, a protein that helps keep skin and blood vessels healthy. Vitamin C foods is an important vitamin that has many roles in the body. It helps to:
- Boost the immune system
- Help the body absorb iron
- Keep the skin healthy
Vitamin C Foods Sources
If you are looking for vitamin C foods, you should consider adding these foods to your diet. These are the top most vitamin C-rich foods, ranked by mg/kcal.
1. Raw Lemon Juice (1.76 mg/kcal)
2. Raw Cornsalad (1.82 mg/kcal)
3. Lemon (1.83 mg/kcal)
4. Strawberry (1.84 mg/kcal)
5. Red Cabbage (1.84 mg/kcal)
6. Pumpkin Flowers (1.87 mg/kcal)
7. Turnip Greens (1.88 mg/kcal)
8. Amaranth Leaves (1.88 mg/kcal)
9. Taro Shoots (1.91 mg/kcal)
10. Cauliflower (1.93 mg/kcal)
11. Chives (1.94 mg/kcal)
12. Brussels Sprouts (1.98 mg/kcal)
13. White Icicle Radishes (2.07 mg/kcal)
14. New Zealand Spinach (2.14 mg/kcal)
15. Garden Cress (2.16 mg/kcal)
16. Tahitian Taro (2.18 mg/kcal)
17. Dock (2.18 mg/kcal)
18. Burdock (2.20 mg/kcal)
19. Red Pepper (2.21 mg/kcal)
20. Sweet Potato Shoots (2.22 mg/kcal)
21. Fiddleheads (2.23 mg/kcal)
22. Green Peas (2.24 mg/kcal)
23. Kohlrabi Greens (2.25 mg/kcal)
24. Broccoli Rabe (2.26 mg/kcal)
25. Dandelion Greens (2.28 mg/kcal)
26. Kale (2.29 mg/kcal)
27. Watercress (2.31 mg/kcal)
28. Mustard Greens (2.33 mg/kcal)
29. Parsley (2.39 mg/kcal)
30. Turnip (2.40 mg/kcal)
31. Swiss Chard (2.41 mg/kcal)
32. Broccoli (2.42 mg/kcal)
33. Arugula (2.43 mg/kcal)
34. Beet Greens (2.44 mg/kcal)
35. Romaine Lettuce (2.45 mg/kcal)
36. Bok Choy (2.48 mg/kcal)
37. Cilantro (Coriander Leaves) (2.51 mg/kcal)
38. Spinach (2.58 mg/kcal)
39. Collard Greens (2.59 mg/kcal)
40. Endive (2.61 mg/kcal)
41. Chinese Cabbage (Nappa Cabbage, Celery Cabbage) (2.64 mg/kcal)
42. Green Bell Pepper (2.65 mg/kcal)
43. Turnip Roots (2.66 mg/kcal)
44. Kohlrabi (2.67 mg/kcal)
45. Fennel (Sweet Fennel, Florence Fennel, Finocchio) (2.68 mg/kcal)
46. Guava (2.69 mg/kcal)
47. Cavolo Nero (Lacinato Kale, Dinosaur Kale, Toscano Kale, Black Cabbage, Italian Kale) (2.70 mg/kcal)
48. Brussels Sprouts (2.71 mg/kcal)
49. Curly Kale (2.73 mg/kcal)
50. Sauerkraut (Fermented Cabbage, German Cabbage) (2.74 mg/kcal)
51. Papaya (2.76 mg/kcal)
52. Turnip Greens (Cooked, Boiled, Drained With Salt) (3.03 mg/kcal)
53. Kale (Cooked, Boiled, Drained With Salt) (3.11 mg/kcal)
54. Mustard Spinach (3.12 mg/kcal)
55. Broccoli Rabe (Rapini) (Cooked, Boiled, Drained With Salt) (3.14 mg/kcal)
56. Chinese Cabbage (Nappa Cabbage, Celery Cabbage) (Cooked, Boiled, Drained Without Salt) (3.17 mg/kcal)
57. Swiss Chard (Silverbeet, Perpetual Spinach) (3.18 mg/kcal)
58. Sweet Potato Leaves (3.21 mg/kcal)
59. Fiddleheads (3.21 mg/kcal)
60. Spinach (Cooked, Boiled, Drained Without Salt) (3.22 mg/kcal)
61. Garden Cress (3.24 mg/kcal)
62. Chayote (Mirliton, Christophene, Cho-cho) (3.26 mg/kcal)
63. Green Peas (Frozen) (3.27 mg/kcal)
64. Winter Melon Leaves (3.41 mg/kcal)
65. Pak choi (Bok choy, Paktongco, Brassica rapa subsp chinensis var parachinensis, Chinese white cabbage) (3.43 mg/kcal)
66. Spring Onion (Scallion, Green Onion, Shallot) (3.48 mg/kcal)
67. Horseradish-Tree Leaves (Moringa oleifera) (3.57 mg/kcal)
68. Taro Shoots (Cooked, Boiled, Drained Without Salt) (3.64 mg/kcal)
69. Sweet Potato Shoots (Cooked With Salt, Boiled, Drained Without Salt) (4.17 mg/kcal)
70. Dandelion Greens (Raw) (4.27 mg/kcal)
71. Turnip Roots (Raw) (4.32 mg/kcal)
72. Burdock (Raw) (4.33 mg/kcal)
73. Red Pepper (Cooked, Boiled, Drained Without Salt) (4.44 mg/kcal)
74. White Potato (Flesh And Skin, Baked) (4.51 mg/kcal)
75. Kohlrabi Greens (Raw) (5.09 mg/kcal)
76. Purple Sweet Potato Leaves (5.10 mg/kcal)
77. Chives (Frozen, Chopped, Or Sliced) (6.08 mg/kcal)
78. Parsley (Frozen, Chopped, Or Sliced) (6.80 mg/kcal)
79. Sweet Potato Leaves (Frozen, Chopped, Or Sliced) (7.08 mg/kcal)
80. Mango (Raw, Flesh, And Skin) (8.40 mg/kcal)
81. Guava (Raw, All Commercial Varieties) (9.00 mg/kcal)
82. Black Currant (Raw) (9.30 mg/kcal)
83. Red Currant (Raw) (10.20 mg/kcal)
84. Acerola Cherry Or West Indian Cherry (Malpighia punicifolia L.) (10.60 mg/kcal)
85. Kiwifruit, Green (Raw, Edible Portion) (58.00 mg/kcal)
86. Orange (Raw, All Commercial Varieties) (70.00 mg/kcal)
87. Yellow Bell Pepper (Raw) (70.40 mg/kcal)
88. Grapefruit, White (Raw, Pink, And Red Included) (70.50 mg/kcal)
89. Rosehip (Wildcrafted) (71.20 mg/kcal)
90. Acerola Cherry Or West Indian Cherry(Malpighia glabra L.)(72.00 mg/kcal)
91. Blackberry, Wild (Rubus fruticosus L.)(73.00 mg/kcal)
92. Kiwifruit, Gold (Raw, Edible Portion) (74.00 mg/kcal)
93. Papaya (Raw) (75.00 mg/kcal)
94. Starfruit Or Carambola (Averrhoa carambola L.)(78.00 mg/kcal)
95. Guava, Strawberry (Psidium cattleianum Sabine)(82.00 mg/kcal)
96. Passion Fruit, Purple (Raw)(82.30 mg/kcal)
97. Gooseberry, European And American (Raw)(85.60 mg/kcal)
98. Lychee (Litchi chinensis Sonn.)(88.00 mg/kcal)
99. Kiwano Or Horned Melon (Cucumis metuliferus E.Mey. ex J.D.Hooker) (90.00 mg/kcal)
100. Apricot, Raw (Prunus armeniaca L.)(92.00 mg/kcal)
101. Acerola Cherry Or West Indian Cherry(Malpighia emarginata L.)(93.00 mg/kcal)
102. Cranberry, Wild (Vaccinium oxycoccus L.)(94.00 mg/kcal)
103. Tangerine Or Mandarin Orange (Raw)(94.00 mg/kcal)
104. Pummelo, Pink Or Shaddock (Citrus maxima Merr.)(95.00 mg/kcal)
105. Cranberry, Cultivated (Vaccinium macrocarpon Aiton)(96.00 mg/kcal)
106. Grapefruit, Pink Or Red (Raw)(97.00 mg/kcal)
107. Strawberry (Fragaria x ananassa Duchesne ex Rozier) (98.00 mg/kcal)
108. Pineapple, Common (Ananas comosus L. Merrill) (99.00 mg/kcal)
109. Orange Juice, Raw(Florida And California) (100.00 mg/kcal)
110. Clementine Or Mandarine Orange (Raw)(101.00 mg/kcal)
111. Acerola Cherry Or West Indian Cherry(Malpighia glabra L.)(102.00 mg/kcal)
112. Lemon Juice, Raw Or Reconstituted(105.00 mg/kcal)
113. Lime Juice, Raw (106.00 mg/kcal)
114. Currant, Black Or Red (Raw)(106.60 mg/kcal)
115. Gooseberry, European And American (Cooked, Without Sugar)(108.40 mg/kcal)
116. Persimmon, Native (Diospyros virginiana L.)(109.00 mg/kcal)
117. Chokeberry, Aronia (Raw)(110.00 mg/kcal)
118. Figs, Dried, Uncooked, Sulfured(130.00 mg/kcal)
119. Persimmon, Japanese (Diospyros kaki Thunb.)(134.00 mg/kcal)
120. Guava Paste (140.00 mg/kcal)
121. Peppermint Leaves (166.60 mg/kcal)
122. Apricot Nectar, Canned In Juice(177.40 mg/kcal)
123. Papaya Nectar, Canned(179.40 mg/kcal)
124. Cranberry Sauce, Canned, Sweetened (182.60 mg/kcal)
125. Orange Juice, Canned Or Bottled, Unsweetened (187.00 mg/kcal)
126. Pineapple Juice, Canned Or Bottled, Without Added Ascorbic Acid(188.00 mg/kcal)
127. Prune Juice, Canned Or Bottled(206.10 mg/kcal)
128. Clementine Juice (215.00 mg/kcal)
129. Tangerine Juice (217.00 mg/kcal)
130. Strawberry Nectar, Canned(222.80 mg/kcal)
131. Limeade, Canned Or Bottled(223.00 mg/kcal)
132. Papaya Nectar (Canned With Added Ascorbic Acid)(232.00 mg/kcal)
133. Apricot Nectar, Canned In Heavy Syrup(233.10 mg/kcal)
134. Guava Juice, bottled or canned with added ascorbic acid(250.00 mg/kcal)
135. Cranberry Sauce, Canned, Jellied (252.60 mg/kcal)
136. Marmalade, Orange (271.40 mg/kcal)
137. Grapefruit Juice, Raw Or Reconstituted(272.00 mg/kcal)
138. Orange Juice, Frozen Concentrate, Undiluted (280.00 mg/kcal)
139. Lemon Juice, Frozen Concentrate, Undiluted(285.00 mg/kcal)
140. Lime Juice, Frozen Concentrate, Undiluted(286.00 mg/kcal)
141. Cherry Nectar (Canned With Added Ascorbic Acid)(287.00 mg/kcal)
142. Riboflavin (Vitamin B2) (290 mcg/kcal)
143. Pyridoxine (Vitamin B6) (0.43 mg/kcal)
144. Cyanocobalamin (Vitamin B12) (0.00 mcg/kcal)
145. Ascorbic Acid (Vitamin C) (300 mg/kcal)
146. cholecalciferol (Vitamin D3) (400 IU/kcal)
147. d-alpha-tocopherol acetate (Vitamin E) (10 IU/kcal)
148. vitamin K1 phylloquinone (Vitamin K1) (80 mcg/kcal)
149. biotin (Biotin) (30 mcg/kcal)
150. folic acid or folate ((6S)-5-methyltetrahydrofolic acid, glucosamine salt) (400 mcg/kcal)
151. vitamin B12 ((6R,S)-5-adenosylcobalamin) (1.00 mcg/kcal)
152. niacinamide (Niacinamide) (16 mg/kcal)
153. pantothenic acid d-calcium pantothenate (Pantothenic Acid) (2.50 mg/kcal)
154. calcium L-ascorbyl-2-phosphate (Ascorbic Acid) (500 mg/kcal)
155. inositol hexaphosphate (Inositol Hexa
phosphate) (600 mg/kcal)
156. pyridoxal 5'-phosphate (Pyridoxine) (1.00 mg/kcal)
157. thiamine mononitrate (Thiamine) (1.50 mg/kcal)
158. riboflavin-5-phosphate sodium (Riboflavin) (3.00 mg/kcal)".
Including the formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the prevention of scurvy.
Vitamin C food is in citrus fruits, tomatoes, potatoes, broccoli, Brussels sprouts, spinach, kale, cabbage, and bell peppers. Supplementation is often recommended for people who don't eat enough fruits and vegetables or who are at risk for deficiency.
There are different benefits of vitamin C supplements. Vitamin C is an antioxidant that protects our cells from damage. Antioxidants like vitamin C help neutralize free radicals and prevent cell damage.
Vitamin C is also necessary for the production of collagen, a protein that helps wounds heal and provides structure to skin, bones, and blood vessels. vitamin C is needed for the absorption of iron from food. Iron is an essential mineral that carries oxygen in the blood and is important for energy production.
Vitamin C supplementation has been linked to a reduced risk of several chronic diseases, including heart disease, stroke, cancer, and cataracts. vitamin C may also help improve symptoms of anxiety and depression.
Many people can get a lot of vitamin C by eating a healthy and relaxed diet. However, some people are at risk for vitamin C deficiency and may need to take supplements. These include smokers, people with chronic illnesses, those who are exposed to secondhand smoke, and people who don't eat enough fruits and vegetables.
Taking a vitamin C supplement is generally considered safe. Intake daily recommended for men is 90 mg and for women is 75 mg. Most people can safely take up to 2,000 mg of vitamin C per day. High doses of vitamin C may cause diarrhea, nausea, vomiting, abdominal cramps, and headaches. If you have any concerns about taking a vitamin C food supplement, talk to your doctor.
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