Top 10 Foods Rich in Vitamin C

Vitamins are essential nutrients that are required for the maintenance and proper growth of the human body.  Consumption of a variety of fruits and vegetables daily helps to meet the daily requirements of Vitamin C in the body. Vitamin C which is also known as Ascorbic Acid that protects the body from harsh environmental conditions due to its excellent anti-oxidant properties and helps to boost the immune system of the body. The human body can not store vitamin C; therefore, vitamin C is required daily insufficient amount to fulfill the body needs.we will try to look at the 10 Foods Rich in Vitamin C

Recommended daily allowance of vitamin C for different adult groups is:

  • 90 mg (milligrams) for adult male
  • 75 mg for adult female
  • 85mg for the pregnant woman
  • 120 mg for a breastfeeding woman

Benefits of Vitamin C

Eating vitamin C rich foods daily helps in the following ways:
  • Vitamin C helps in the wound healing process
  • It as an anti-oxidant agent may help to defeat the cancer
  • It  may help to reduce the Uric acid level of blood that ultimately prevents gout attacks
  • Vitamin C assists to absorb the iron in the body
  • It  helps to control the blood pressure level
  • Vitamin C also reduces the risk of iron deficiency
  • Vitamin C helps to retain the cardiovascular health as it helps to widen the blood vessels
  • Absorption of iron increases in the presence of a sufficient amount of vitamin C in the body
  • Consumption of enough amount of vitamin C daily makes the skin healthy
  • Vitamin C helps to produce the collagen which is the main component of connective tissues

Here are the 10 Foods Rich in Vitamin C


Guava is a tropical and subtropical region fruit native to Central America and Mexico. Due to its yellow-green color is appealing to the eyes. Guava is the best remedy against the number of diseases due to the availability of diverse nutrients. Worldwide, guava is a natural remedy against diarrhea. One cup of raw guava contains 377mg vitamin C which is 419% of the daily value. 228 mg of vitamin C is present in 100 g of guava.

  1. Mustard Spinach

Dark leafy green vegetables are rich in multi-nutrients also known as a superfood. Consumption of spinach reduces the risk of cancer and helps to control the blood glucose level in diabetic patients. Spinach is the best source of iron and vitamin C. This combination improves the iron absorption in the body. The presence of alpha-lipoic acid in the spinach may contribute to decreasing glucose levels increase insulin sensitivity. One cup of raw spinach contains 195 mg vitamin C which is 217% of daily recommended value.

  1. Tomato

Tomato is the fruit native to South America. The presence of carotenoids and lycopene may help to reduce eye damage due to intensive light rays. Tomato is the best source of folate to cope up with iron deficiency issues. One cup of tomato juice contains 177 mg vitamin C which is 188% of the daily value.

  1. Orange Juice

Oranges are famous worldwide due to its diverse use and specific taste. Oranges provide the body with tons of nutrients that support the body’s immune system and prevent diseases. Consumption of enough amount of oranges may help to combat cancer due to its anti-oxidant properties. One cup of orange juice contains 124 mg vitamin C which is 137% of the daily value. One average size orange fruit contains 70 mg of vitamin C that is 78% of daily recommended value.

  1. Sweet Green Pepper

Green peppers are botanical fruits native to Mexico. Capsaicin in the pepper may help to control the blood pressure related issues. One cup of sweet green pepper contains 120 mg vitamin C which is 133% of the daily value. Green pepper contains the highest amount of vitamin C among all other sweet peppers.

  1. Strawberries

Botanically strawberry is not the berry. Strawberries are popular and nutritious fruit of the summer with high anti-oxidant properties. Strawberries are the best choice for people facing constipation, blood pressure, cancer, and health problems associated with health.  The major health benefit achieves through the consumption of strawberry is freedom from constipation problems. One cup of strawberries contains 97 mg vitamin C which is 108% of daily recommended value.

  1. Papaya

Papaya is the fruit of tropical climate popular due to its sweet taste and wide health benefits. One small fruit of papaya contains 96 mg vitamin C which is 108% of the daily value.

  1. Broccoli

Broccoli belongs to the cruciferous vegetable family, also known as a superfood due to low in calories and high density of nutrients variety and anti-oxidants. Health benefits of broccoli include the bone and immune system health. One raw cup of broccoli contains 81 mg vitamin C which is 90.2% of the daily value.

  1. Kiwi Fruit

People also call Kiwi as Chinese gooseberry, is nutrient-dense food native to China. Consumption of kiwi fruit benefits includes better sleep and a healthy heart. One fruit of kiwi contains 64 mg vitamin C which is 71% of the daily value. 100 g of kiwi fruit contains 93 mg of vitamin C.

  1. Lemons

Popular fruit uses to add flavor in foods. Lemons are sour and intense in taste. Lemon water helps to improve the digestion process and weight loss. One average size lemon fruit contains 44.5 mg of vitamin C which is 49.9% of the daily value. 100 g of lemon contains 77 mg of vitamin C.

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