Vitamin C foods

7 Vitamin C-Rich Foods You Should Include In Your Diet

There are several foods that your body needs every single day to keep functioning healthily. Some of these foods should be rich in vitamin C. Why, you ask? Well, vitamin C can maintain your bones, and teeth, heal wounds, and much more. There are a lot of vitamin C foods that you might be unaware of and we're about to tell you all about them.
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Vitamin C is a water-soluble vitamin that is quite important for your daily diet. Humans, unlike animals, can't produce vitamin C in their bodies and so, they need to rely on foods high in vitamin C. There are lots of fruits and vegetables that are loaded with vitamin C that can help you protect cells from damage that is caused by free radicals among other things. Vitamin C, also known as ascorbic acid, is the best-known immune-boosting vitamin and so, you should keep yourself acquainted with the vitamin C foods list so as to include them in your daily diet for a healthy lifestyle. But before we tell you about all the vitamin C-rich foods, let us tell you about the health benefits of this vitamin.

Health Benefits of Vitamin C:

Here are some vitamin C benefits that you might not be aware of.

1. Vitamin C for Skin:

One of the main benefits of vitamin C for the skin is that it can protect us from the damage that harmful UV rays can cause (1). That's the reason why the skincare market keeps recommending using vitamin C skin serums as can blunt the harm that UV light does by getting into your skin. Not only that, but vitamin C can also lighten dark patches on your skin called hyperpigmentation. The protein that is found in your skin helps it from sagging. But as you age, your body slows down the production of collagen. Including vitamin C foods in your daily diet helps your body grow collagen which keeps your skin healthy and glowing (2).

Vitamin C for Skin

2. Vitamin C for Hair:

Vitamin C for hair works wonders as it helps strengthen your hair and promote hair health by boosting collagen production in them. This vitamin can also help brighten and improve the shine of your hair. Vitamin C can be used to revamp your scalp environment which can in turn mean better overall health of your hair. One of the many reasons why you should include vitamin C-rich foods in your diet is because it can reduce the formation of DHT, which is a hormone that causes shrinkage of hair follicles thus preventing hair loss.

Vitamin C for Hair

3. Vitamin C for Health:

You might have heard your mother talk about eating citric fruits like oranges when you have a common cold. This is because oranges are loaded with vitamin C which can boost the functioning of your immune cells which are depleted when you have an infection. Another reason to consider eating vitamin C foods is that they can help reduce stress levels (3). The antioxidant properties that this vitamin carries can aid your body in controlling cortisol levels which can trigger stress.

Vitamin C for Health

Vitamin C Foods List:

Now that you know of the health benefits of vitamin C, let's look at all the vitamin C-rich foods that you can consume for better health.

1. Guava:

Guavas top the vitamin C foods list as it is four times the amount of vitamin C as that oranges. Along with being packed with vitamin C, guavas are also rich in vitamin A, folic acid, copper, manganese, and potassium (4). The vitamin C content for guava is 200mg per 100g serving.

Guava

2. Capsicum:

Red capsicums over others make for the best source of vitamin C along with having high levels of antioxidants (5). In fact, red capsicum has two times more vitamin C than green capsicum. To be precise, red capsicums contain 140mg of vitamin C per 100g serving while green capsicums contain 80mg of the same per 100g serving. Capsicums also make for a great source of iron, potassium, and vitamin B6 (6).

3. Orange:

If there's one fruit that is quite popular for its vitamin C, it has to be an orange. 100g of oranges contain 59mg of vitamin C which can give a good boost to your immune system and may also aid in reducing the risk of certain cancers. Citrus fruits like oranges can lower blood cholesterol levels along with improving blood circulation (7). Remember to eat the fruit instead of drinking its juice of it.

Orange

4. Broccoli:

One of the foods high in vitamin C is broccoli with 89mg of it per 100g serving. Broccoli, as a vegetable, is also packed with carotenoids, B vitamins, calcium, zinc, and fiber (8). This vegetable should be eaten after boiling or steaming so that it doesn't lose a major portion of its beneficial components.

5. Blackcurrants:

Ever known about blackcurrants as foods high in vitamin C? Well, they do contain 200mg of vitamin C per 100g serving. These berries are also loaded with flavonoids and antioxidants that can help relieve inflammation in your body and also infections caused in the urinary tract (9).

Blackcurrants

6. Papaya:

Not a lot of people are a fan of papaya as a fruit. But 100g serving of papaya contains about 62mg of vitamin C. Along with that, this fruit is also packed with other nutrients like flavonoids and carotenes, vitamin A, and folate. Papaya can help with digestion and can also assist your body's enzymes in pulling out the maximum nutritional value from other foods you eat (10).

7. Cauliflower:

Just like broccoli, cauliflower also belongs to the same family of cruciferous vegetables. 100g of raw cauliflower contains 46mg of vitamin C. Along with this vitamin, cauliflower also contains B vitamins, vitamin K and several anti-cancer phytochemicals (11). It is best to eat steamed or boiled cauliflower florets as cooking it extensively may reduce the vegetable's nutritional properties.

Cauliflower

Vitamin C Deficiency:

Consuming foods high in vitamin C is highly recommended as vitamin C deficiency (12) can result in symptoms like -

- Rough, bumpy skin

- Red hair follicles

- Spoon-shaped nails with red spots

- Dry and damaged skin

- Easy bruising

- Slowly healing injuries

- Bleeding gums and tooth loss

- Weak bones

- Poor immune system

- Poor mood or fatigue

- Weight gain

In order to avoid vitamin C deficiency, you can rely on the above-mentioned vitamin C foods list or take help from supplements. We recommend you try the Saffola Fittify The Perfekt Gummies For Eye Health. These gummies are enriched with nutrients like vitamins C, and E and help promote good eyesight and vision. Make sure to follow a healthy diet along with popping on one of these gummies for a better and healthier lifestyle.

Side Effects of Vitamin C:

There can also be some side effects of vitamin C (13) if it doesn't suit you or if you take high doses of the same. Taking more than 2000mg of vitamin C on a regular basis may cause kidney stones and severe diarrhoea. Some side effects of vitamin C are stomach cramps, headache, heartburn, and nausea. If you're using a vitamin C skincare product, and if doesn't suit your skin, it can result in tingling and itching.

Conclusion:

As you now know, vitamin C is necessary for a healthy body. Hence, it is recommended to eat a healthy diet consisting of vitamin C foods, as it is found in abundance in plant foods. If you have a vitamin C deficiency, consult an expert or a dietician on the kind of foods and amount of those foods that you can consume. Because over-consumption of vitamin C can also cause some side effects.

FAQs:

  • Is it good to take vitamin C every day?

It is highly recommended to get your daily dose of vitamin C through foods. But if you are taking vitamin C supplements, make sure to avoid taking more than 1000mg of it per day as it can cause harm otherwise.

  • Which fruit is highest in Vitamin C?

Kakadu plum is regarded as the highest vitamin C contain fruit that has up to 2,907mg of vitamin C per 100 grams serving.

  • Is vitamin C good for tiredness?

Vitamin C is crucial for normal energy-yielding metabolism. It also helps with reducing tiredness and fatigue.

  • What is the best time to take vitamin C?

If you're taking vitamin C supplements, you can take them any time of the day with or without food. Taking vitamin C with food helps decrease gastrointestinal side effects that are caused due to high acidity.