15 FOODS RICH IN VITAMIN C AND ITS BENEFITS - NUTRITION - 2024

Some of the foods that contain the most vitamin C are red and green bell peppers, chili, kiwi, broccoli, strawberries, Brussels sprouts, guava, melons, watermelons, tomatoes, cauliflower, spinach and others that I will mention below.

Vitamin C has a wide variety of uses in our body, ranging from delaying or preventing cell damage, keeping body tissues healthy, improving the absorption of iron present in plant-based foods, to contributing to the proper functioning of the immune system. to protect us against disease.

Human beings need to eat foods rich in vitamin C, since we are not able to synthesize it endogenously, so it is essential to include it in our daily diet.

List of foods that contain vitamin C

1- Red and green pepper

The variety of the pepper plant and the stage of its maturity determine the flavor and color of each one. For example, a red pepper is simply a ripened green pepper.

Despite the orange's reputation, a cup of chopped red bell peppers contains nearly three times more vitamin C than this, and green bell peppers twice as much. Half a cup of red bell pepper contains 95 mg of vitamin C, which is equivalent to almost 160% of the recommended daily intake.

Red bell peppers are also a great source of vitamin A, which promotes good eye health.

2- Chili peppers

There are some who fear its "spicy-hot" taste, however some psychologists like Paul Rozin suggest that the consumption of chili is an example of "limited risk", that is, an extreme sensation that can be enjoyed as the case of the roller coaster, because the brain knows that there is no risk of bodily harm.

And if you are still not convinced, perhaps knowing that half a cup of chopped chili peppers contain around 107 mg of vitamin C (180% of what is required), you are encouraged to this risky feeling.

3- Kiwi

This fruit, originally from China, is oval and its size is similar to that of a chicken egg. It has a dull, greenish-brown skin, a pleasant smooth texture, and a sweet but unique taste.

One hundred grams of kiwi has 92.7 mg of vitamin C, which is equivalent to 112% of the recommended daily intake. In addition, it is rich in potassium and copper.

4- Acerola cherry

Acerola cherry or M alpighia punicifolia, is a small red fruit known for being extremely rich in vitamin C. Only 100 grams contains more than 1600 mg of this vitamin.

If the acerola cherry is not in season, in many countries it can be purchased in powder form.

5- Broccoli

Broccoli, usually green in color, resembles a branching tree. It is also similar to cauliflower, a different crop group, but the same species.

A serving of 100 grams of this vegetable provides almost 90 mg of vitamin C, which is equivalent to 107% of what is recommended per day. It is also rich in vitamin K.

6- strawberries

Strawberries are consumed in a wide variety of presentations: juice, cake, jam, ice cream, smoothie and many others.

Strawberries, in addition to being tasty, have a good amount of vitamin C. About 100 grams of strawberries contain almost 60 mg of vitamin C, which is equivalent to approximately 71% of the recommended daily intake.

It is also a healthy source of folic acid and other compounds that promote our heart health.

7- Brussels sprouts

A serving of Brussels sprouts provides about 50 mg of vitamin C per day. It also contains vitamin K, folic acid, vitamin A, manganese, potassium, and dietary fiber.

Their bitter taste may be a problem, although it improves when roasted.

8- Red tomatoes

Red tomatoes are a common vitamin C food, and even more so if they are dried in the sun, since they contain higher concentrations of this vitamin. A small serving contains more than 100 mg of vitamin C, which exceeds our daily needs.

9- Melons

Despite the melon being a fruit, some varieties can be considered vegetables. They are native to Africa and Southeast Asia. Just one cup of cantaloupe provides around 70 mg of vitamin C, which is already more than 100% of what is required for the day. It also has a lot of vitamin A and potassium.

10- Watermelons

This fruit has a hard and smooth rind, being generally green with dark green stripes or yellow spots. Its flesh inside is juicy, sweet, red in color and contains many seeds.

Watermelon is another great source of vitamin C, one serving will give you 112% of your daily needs.

Learn about other benefits of watermelon in this article.

11- Guava

Guava is a common tropical fruit, about 4 to 12 centimeters in size and round or oval in shape. They have a very pronounced fragrance similar to lemon peel, but less sharp.

A 100 gram guava contains almost 230 mg of vitamin C, which is equivalent to 275% of the required daily intake, which is about four times the amount of an orange. In addition, it is rich in dietary fiber and has moderate levels of folic acid.

12- Cauliflower

It is a white vegetable, although there are rare variations of orange, green and purple colors. It can be prepared roasted, fried, steamed, or mashed.

In low-carbohydrate diets, such as the ketosis diet, cauliflower is used as a substitute for rice or potatoes, as due to its texture it can produce a similar sensation in the mouth.

A head of cauliflower provides a dose of around 120 mg of vitamin C, and a cup contains approximately 48 mg which is equivalent to 58% of what is required daily.

13- Spinach and green leafy vegetables

In addition to spinach, Swiss chard, turnip greens, watercress, as well as most green leafy vegetables provide different amounts of this essential nutrient.

One cup of spinach contains 28 mg of vitamin C, equivalent to 34% of the required daily intake. It is also a great source of vitamin K and is rich in vitamin A, iron, magnesium, manganese, among others.

14- Fresh herbs

Many fresh herbs such as coriander, chives, thyme, basil, and parsley are rich in vitamin C. For example, one cup of fresh parsley has more than 130 mg of vitamin C, and one cup of thyme 160 mg.

15- The lemon

This list could not end without including the famous lemon. This fruit is commonly known, like oranges, for its vitamin C content, which is why it has traditionally become a faithful companion to the traditional hot tea with honey that we prepare when we feel sick.

A cup of the juice of several lemons contains almost 95 mg of vitamin C which is equivalent to almost 160% of the required daily intake.

How Much Vitamin C Does My Body Need?

At different stages of life, our body needs different amounts. For example, a baby from birth to six months of age needs 40 micrograms per day, while an adult needs 75 mg for women and 90 mg for men.

A pregnant woman should increase her daily dose to 85 mg and during her lactation period she will require about 120 mg daily.

Vitamin C and health

Cancer prevention

Epidemiological evidence suggests that higher consumption of fruits and vegetables is associated with a lower risk of most cancers, and this is partly because most contain vitamin C.

Also, there are studies suggesting that vitamin C can limit the formation of carcinogens, and possibly thanks to its antioxidant function, it helps to attenuate the oxidative damage that can lead to cancer.

Cardiovascular disease

A prospective study of more than 20,600 British adults found that those with the highest concentrations of vitamin C had a 42% lower risk of developing stroke.

Similarly, an analysis of nine prospective studies with people free of coronary heart disease found that people who took around 700 mg per day of vitamin C had a 25% lower incidence of the disease than those who took nothing.

On the other hand, in 2008 the authors of a study , gathered fourteen research on vitamin C, and concluded that their intake through an (additional) food diet is associated with decreased risk coronary heart disease.

Related macular degeneration (AMD)

A study carried out over a period of six years in more than 3,500 older adults, evaluated the effect of the provision of high doses of antioxidants (500 mg of vitamin C, 400 IU of vitamin E, 80 mg of zinc, 15 mg of beta-carotene and 2 mg of copper) in the development of advanced macular degeneration.

Participants with a high probability of developing AMD had a 28% lower risk than those who received a placebo.

Common cold

Research in 2007 concluded that prophylactic use of vitamin C only modestly reduces the risk of developing a cold in the common population.

However, in trials that included marathon runners, skiers and soldiers, that is, people exposed to the practice of physical exercise and / or exposed to cold environments, the prophylactic use of vitamin C in doses of 250 mg per day, reduced the incidence of colds by 50%.

Stress

The Human Nutrition Research Center on Aging, Tufts University in Boston, conducted a study on the regular consumption of vegetables, and its relationship with reducing stress and increasing vitamin C.

Twelve healthy men and women participated for two weeks in this collaborative study, and among other foods, they consumed two daily servings of gazpacho (cold soup made with tomatoes), green peppers, cucumber, onion, garlic, and olive oil.

By the seventh day of the two-week study, the volunteers' blood levels of vitamin C had risen by at least 20 percent and remained elevated for the remainder of the study.

The levels of four stress molecules were significantly reduced. For example, halfway through the study, uric acid dropped by 8 to 18%. High levels of uric acid can cause a form of arthritis, and it can increase the risk of cardiovascular disease.

5 important facts about Vitamin C

1. The amount of Vitamin C in a food can decrease when cooked or stored for a long time, so it is recommended to steam them to reduce the loss, as well as cut fruits and vegetables just before consumption.
2. Your body requires more Vitamin C if you are a smoker or exposed to cigarette smoke, so you should add an extra 35 mg to your daily diet.
3. Babies under 1 year of age should obtain the daily dose of Vitamin C through their mother's milk or formula. It is not advisable to give them cow's or other milk, as they do not contain enough Vitamin C, which is harmful to their health.
4. Many think that constantly taking Vitamin C supplements reduces the chance of catching a cold, however according to the Office of Dietary Supplements (ODS) what actually reduces the duration of the disease and the relief of symptoms in people common. When taken after the onset of a cold, vitamin C does not affect timing or symptoms.
5. Just as there are recommended daily doses of Vitamin C, there are also maximum daily consumption limits. For example, a child under 3 years old should not exceed 400 mg daily, a teenager 1800 mg and an adult 2000 mg.

References

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5. Ye Z, Song H. Antioxidant vitamins intake and risk of coronary heart disease: meta-analysis of cohort studies. Eur J Cardiovascular Anterior Rehabil 2008
6. Douglas RM, Hemilä H, Chalker E, Treacy B. Vitamin C for the prevention and treatment of the common cold. Cochrane Database Syst Rev 2007.