Introduction
Vitamin C is a good source of antioxidants that help the body eliminate harmful free radicals damaging the cells. It supports the body’s immune system, wound healing, and many other important functions. Lack of vitamin C can cause major health issues such as bleeding of the gums, poor wound healing, and scurvy. Proper intake of vitamin C-rich foods can go a long way in ensuring a healthy life. The recommended amount of Vitamin C can change based on gender and age.
List of Vitamin C-Rich Foods
Below are some vitamin C-rich foods that would be a great addition to your daily diet. The list also mentions the amount of vitamin E and the daily value percentage in each serving. The percentage daily value (%DV) shows how much of a nutrient in a food item contributes to the daily diet. By including these foods in the meal, you can ensure you get a proper amount of Vitamin C for a better immune system, skin health and overall well-being.
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Fruits High in Vitamin C
|
Fruits
|
Serving Size/Vitamin C content
|
%DV
|
|
Kakadu plums
|
15 g/436 mg
|
484%DV
|
|
Acerola Cherries
|
49 g/825 mg
|
916%DV
|
|
Rose hips
|
100 g/426 mg
|
473%DV
|
|
Guavas
|
One fruit/125 mg
|
138%DV
|
|
Black currants
|
56 g/102 mg
|
113%DV
|
|
Cantaloupe
|
1 cup/17.4 mg
|
19%DV
|
|
Kiwis
|
One medium fruit/56 mcg
|
62%DV
|
|
Lychees
|
1 fruit/7 mg
|
7.5%DV
|
|
American persimmons
|
One fruit/16.5 mg
|
18%DV
|
|
Papayas
|
145 g/88 mg
|
98%DV
|
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Strawberries
|
166 g/97 mg
|
108%DV
|
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Oranges
|
One medium fruit/ 83 mg
|
92%DV
|
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Vegetables High in Vitamin C
|
Vegetables
|
Serving Size/Vitamin C content
|
%DV
|
|
Chili peppers
|
One piece/109 mg
|
121%DV
|
|
Yellow bell peppers
|
One piece/342 mg
|
380%DV
|
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Parsley
|
8 g/10 mg
|
11%DV
|
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Mustard spinach
|
1 cup/195 mg
|
217%DV
|
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Kale
|
100 g/93 mg
|
103%DV
|
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Broccoli
|
Half cup/51 mg
|
57%DV
|
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Brussels Sprouts
|
49 g/54 mg
|
54%DV
|
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Lemons
|
100 g/140 mg
|
117%DV
|
The table below shows the recommended amount of Vitamin C needed by the human body through different stages of life:
|
Age
|
Male
|
Female
|
Pregnancy
|
Lactation
|
|
0-6 Months
|
40 mg
|
40 mg
|
-
|
-
|
|
7-12 Months
|
50 mg
|
50 mg
|
-
|
-
|
|
1-3 Years
|
15 mg
|
15 mg
|
-
|
-
|
|
4-8 Years
|
25 mg
|
25 mg
|
-
|
-
|
|
9-13 Years
|
45 mg
|
45 mg
|
-
|
-
|
|
14-18 Years
|
75 mg
|
65 mg
|
-
|
-
|
|
19+ Years
|
90 mg
|
75 mg
|
85 mg
|
120 mg
|
*Smokers require 35mg/day more vitamin C than non-smokers.
Vitamin C-rich foods can benefit the human body in many ways. As mentioned, Vitamin C is a great antioxidant, neutralising free radicals and helping the body produce collagen, keeping skin firm and youthful. As a result, most facial creams and face washes contain citrus fruit and vitamin C. A balanced diet of vitamin C-rich foods strengthens the immune system by supporting the production of white blood cells. It lowers the chances of health issues, helps control blood pressure, and improves blood vessel health.
Conclusion
Vitamin C is a very important nutrient that the body needs. Including Vitamin C-rich foods in your daily diet can save you from many diseases and boost your immunity to maintain a healthy lifestyle. Most fruits and vegetables should be eaten raw or prepared in a way to preserve their nutrient value. Citrus fruits, a good Vitamin C source, are rich in fibre and potassium. On the other hand, leafy green vegetables like kale and spinach are incredible sources of iron and Vitamin K. By having a variety of foods in your daily diet, you can have all the necessary nutrients required for a good and healthy lifestyle.
Investing in a health insurance plan is wise as it financially safeguards you from unforeseen medical emergencies. Many health insurance plans include regular health checkups with daycare procedures and nutritional guidance from an expert nutritionist. A good plan ensures a stress-free life as you don’t have to worry about the potential financial burdens of medical bills.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.