Which foods is vitamin C rich?

What Are The Benefits Of Vitamin C (Ascorbic Acid)?

Vitamin C, also known as ascorbic acid, is a powerful antioxidant and essential nutrient that plays a crucial role in numerous bodily functions. It's renowned for its immune-boosting properties, but its benefits extend far beyond that. As our bodies can't produce or store vitamin C, we need to replenish it daily through our diet.

  • Immune system support: it boosts immune function and helps fight off infections.
  • Collagen production: it's crucial for the formation of collagen, which is vital for skin, bones, and connective tissues.
  • Antioxidant protection: it neutralizes harmful free radicals, protecting cells from damage.
  • Iron absorption: it enhances the absorption of iron from plant-based foods.
  • Wound healing: it promotes tissue repair and wound healing.

NIH (National Institutes of Health) recommends the daily intake of vitamin C, it varies across different life stages:

  • Children 4-8 years: 25 mg vitamin C
  • Children 9-13 years: 45 mg vitamin C
  • Teens 14-18 years (boys): 75 mg vitamin C
  • Teens 14-18 years (girls): 65 mg vitamin C
  • Adult men: 90 mg vitamin C
  • Adult women: 75 mg vitamin C
  • Pregnant women: 85 mg vitamin C
  • Breastfeeding women: 120 mg vitamin C
  • Smokers: need an additional 35 mg/day to the above recommendations

Important Note: while vitamin C is generally safe, excessive intake from supplements can cause digestive issues.

Where Can You Find Vitamin C (Ascorbic Acid)?

Vitamin C is abundant in a variety of fruits and vegetables, making it easy to incorporate into your daily meals. Let's explore the vibrant and delicious foods that can help you meet your vitamin C needs. According to the USDA database:

  • Guava (3.5oz/100g): 228 mg vitamin C
  • Kiwifruit, ZESPRI SunGold (3.5oz/100g): 161 mg vitamin C
  • Orange bell pepper (3.5oz/100g): 158 mg vitamin C
  • Red bell pepper (3.5oz/100g): 142 mg vitamin C
  • Yellow bell pepper (3.5oz/100g): 139 mg vitamin C
  • Red sweet pepper (3.5oz/100g): 128 mg vitamin C
  • Arugula, baby (3.5oz/100g): 101 mg vitamin C
  • Green bell pepper (3.5oz/100g): 99.5 mg vitamin C
  • Tahitian taro (3.5oz/100g): 96 mg vitamin C
  • Kale (3.5oz/100g): 93.4 mg vitamin C
  • Kiwifruit, green (3.5oz/100g): 92.7 mg vitamin C
  • Broccoli (3.5oz/100g): 89.2 mg vitamin C
  • Green sweet pepper (3.5oz/100g): 80.4 mg vitamin C
  • Jujube (3.5oz/100g): 69 mg vitamin C
  • Garden cress (3.5oz/100g): 69 mg vitamin C
  • Papaya (3.5oz/100g): 60.9 mg vitamin C
  • Turnip greens (3.5oz/100g): 60 mg vitamin C
  • Strawberry (3.5oz/100g): 59.6 mg vitamin C
  • Navel orange (3.5oz/100g): 59.1 mg vitamin C
  • Pineapple (3.5oz/100g): 58.6 mg vitamin C
  • Red cabbage (3.5oz/100g): 53.9 mg vitamin C
  • Orange (3.5oz/100g): 53.2 mg vitamin C
  • Lemon (3.5oz/100g): 53 mg vitamin C
  • Lotus root (3.5oz/100g): 44 mg vitamin C
  • Kumquat (3.5oz/100g): 43.9 mg vitamin C
  • Watercress (3.5oz/100g): 43 mg vitamin C
  • Cabbage (3.5oz/100g): 36.6 mg vitamin C
  • Mango (3.5oz/100g): 36.4 mg vitamin C
  • Collard greens (3.5oz/100g): 35.3 mg vitamin C
  • Dandelion greens (3.5oz/100g): 35 mg vitamin C
  • Grapefruit (3.5oz/100g): 34.4 mg vitamin C
  • Carambola / starfruit (3.5oz/100g): 34.4 mg vitamin C
  • Feijoa (3.5oz/100g): 32.9 mg vitamin C
  • Butterbur / fuki (3.5oz/100g): 31.5 mg vitamin C
  • Spinach (3.5oz/100g): 30.3 mg vitamin C
  • Passion-fruit juice (3.5oz/100g): 29.8 mg vitamin C
  • Chinese broccoli (3.5oz/100g): 29.6 mg vitamin C
  • Lime (3.5oz/100g): 29.1 mg vitamin C
  • Radishes, white icicle (3.5oz/100g): 29 mg vitamin C
  • Grape tomato (3.5oz/100g): 27.2 mg vitamin C
  • Kuri / Japanese chestnut (3.5oz/100g): 26.3 mg vitamin C
  • Raspberry (3.5oz/100g): 26.2 mg vitamin C
  • Potato, gold (3.5oz/100g): 23.3 mg vitamin C
  • Okra (3.5oz/100g): 23 mg vitamin C
  • Potato, red (3.5oz/100g): 21.3 mg vitamin C
  • Blackberry (3.5oz/100g): 21 mg vitamin C
  • Turnip (3.5oz/100g): 21 mg vitamin C
  • Soursop (3.5oz/100g): 20.6 mg vitamin C
  • Cassava (3.5oz/100g): 20.6 mg vitamin C
  • Summer squash, zucchini (3.5oz/100g): 17.9 mg vitamin C
  • Roma tomato (3.5oz/100g): 17.8 mg vitamin C
  • Honeydew (3.5oz/100g): 15.7 mg vitamin C
  • Lettuce, green leaf (3.5oz/100g): 15.2 mg vitamin C
  • Sweet potato (3.5oz/100g): 14.8 mg vitamin C
  • Sapodilla (3.5oz/100g): 14.7 mg vitamin C
  • Mung bean (3.5oz/100g): 13.2 mg vitamin C
  • Natto (3.5oz/100g): 13 mg vitamin C
  • Fennel (3.5oz/100g): 12 mg vitamin C
  • Leek (3.5oz/100g): 12 mg vitamin C
  • Cantaloupe (3.5oz/100g): 10.9 mg vitamin C
  • Cherry (3.5oz/100g): 10.4 mg vitamin C
  • Pomegranate (3.5oz/100g): 10.2 mg vitamin C
  • Avocado (3.5oz/100g): 10 mg vitamin C
  • Plum (3.5oz/100g): 9.5 mg vitamin C
  • Lettuce, red leaf (3.5oz/100g): 9.3 mg vitamin C
  • Asparagus (3.5oz/100g): 9.2 mg vitamin C
  • Banana (3.5oz/100g): 8.7 mg vitamin C
  • Blueberry (3.5oz/100g): 8.1 mg vitamin C
  • Chayote (3.5oz/100g): 7.7 mg vitamin C
  • Corn (3.5oz/100g): 6.8 mg vitamin C
  • Soybean (3.5oz/100g): 6 mg vitamin C
  • Bartlett pear (3.5oz/100g): 4.4 mg vitamin C
  • Yellow peach (3.5oz/100g): 4.1 mg vitamin C
  • Red grape (3.5oz/100g): 3.3 mg vitamin C
  • Apricot (3.5oz/100g): 3.1 mg vitamin C
  • Green grape (3.5oz/100g): 3 mg vitamin C
  • Nectarine (3.5oz/100g): 2.9 mg vitamin C
SEADOC Team

SEADOC Team

support@seadoc.co