Top 5 Foods That Are High In Vitamin C


Fruits and vegetables are the best foods that are high in vitamin C. Eating a variety of these healthful foods will help people meet their daily requirements.

Vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.

The human body does not store vitamin C, so people need to get this nutrient from their diet every day. It dissolves in water, and any excess leaves the body in urine.

This article looks at the foods richest in vitamin C and how to include them in the diet. It also discusses the vitamin’s function and health benefits.

1. Guavas

Guava: 10 Benefits from the Fruit and Leaves - Dr. Axe

Benefits of guavas are aplenty as well as currently we’re mosting likely to speak about guava’s dietary worth. A 100 gm serving of the fruit consists of simply 68 calories and also 8.92 gm sugar, according to the information of United States Department of Agriculture (USDA). Guavas are also rich in calcium as they include 18 gm of the mineral per 100 gm of the fruit. It also includes 22 gm of magnesium per 100 gm of the fruit, along with considerable quantities of phosphorus and also potassium- 40 and 417 gm per 100 gm, specifically.

2. Kiwifruit

So the fact is out– Zespri SunGold kiwifruit is the clear winner in the vitamin C contest, with 161.3 mg of vitamin C per 100 g. However let’s not forget the trustworthy as well as revitalizing Zespri Green kiwifruit! They likewise include extra vitamin C than oranges, with 85.1 mg per 100 g. That means that eating just one Zespri kiwifruit a day can assist preserve your required vitamin C levels, considering that the advised intake in Europe is 80 mg each day.

3. Bell Peppers

Your body needs approximately 90 mg of vitamin C daily. The amount you will certainly obtain from a pepper depends upon a number of aspects including the pepper’s type and also its ripeness. Depending upon the pepper, you may get anywhere from 100 mg per one-cup serving to 190 mg.

4. Strawberries

A 3.5-ounce offering of fresh strawberries, or about 5 large berries, provides 32 calories and nearly 59 milligrams of vitamin C, or 98 percent of the day-to-day worth. As such, ounce for ounce, strawberries are somewhat higher in vitamin C– as well as lower in calories– than oranges. By weight, a serving of 10 large strawberries is about equal to one big orange. The serving of strawberries has 60 calories, almost 30 percent less than the orange, while providing almost 177 percent of the daily worth for vitamin C, or 14 percent more than that located in the orange. The typical pint of fresh strawberries contains regarding 350 percent of the everyday value for vitamin C, according to the USDA.

5. Oranges

The orange is perhaps most commemorated for its high vitamin C web content, although a number of other vegetables and fruits provide more concentrated degrees. According to the U.S. Department of Agriculture, a regular huge orange offers 86 calories and also concerning 98 milligrams of vitamin C, or 163 percent of the nutrient’s everyday worth. Vitamin C content varies slightly amongst varieties, however, with Valencia oranges from California providing a little extra vitamin C than Florida oranges. A little orange around 2.5 inches in size, or the matching of about a 3.5-ounce serving of the fruit, contains an average of 47 calories as well as 53 milligrams of vitamin C, or 88 percent of the nutrient’s day-to-day value, according to USDA data.