Fruits, Vegetables & Foods Rich in Vitamin C

Importance of vitamin C

Below listed are some benefits of including vitamin C rich fruits and vegetables to your daily diet:

1. Helps in iron absorption

2. Helps to boost brain health

3. Helps to improve eyesight

4. Helps to improve skin quality and makes it softer

5. Helps to regulate blood pressure levels

Daily recommended value of vitamin C

The current Daily Value (DV) for vitamin C is 90 milligrams (mg) for men and 75 mg for women. During pregnancy, 120 mg a day are recommended. The upper limit for all adults is 2,000 mg a day.

Risks of low vitamin C intake

The following are the risks of low vitamin C intake —

1. Tooth loss and bleeding gums

Low levels of vitamin C in the body can cause gum swelling and bleeding. Unhealthy gums and weak dentin eventually lead to tooth loss.

2. Poor immunity

Vitamin C deficiency can weaken the immune system and increase your risk of the common cold, flu, and other infections.

3. Easy bruising

Vitamin C deficiency reduces collagen production in the body. This weakens the blood vessels and increases the risk of bruising.

4. Wounds heal slowly

Vitamin C deficiency can also cause wounds to heal slowly. Severe deficiency can also reopen old wounds and increase the risk of infection.

5. Joint pain and inflammation

Joints are made up of collagen-rich connective tissues. Hence, a deficiency of vitamin C will reduce collagen production and affect the health of your joints.

6. Poor bone health

Vitamin C is important for the formation of bones. Hence, inadequate levels of this nutrient can lead to bone loss and weak bones and increase the risk of osteoporosis and fracture.

7. Iron deficiency

Vitamin C helps your body absorb iron from plant-based foods. Thus, vitamin C deficiency eventually leads to iron deficiency. Moreover, low vitamin C can also cause easy and excessive bleeding, thereby leading to anaemia.

8. Oxidative stress and inflammation

Vitamin C is an important antioxidant. Hence, a deficiency of this essential nutrient can cause oxidative stress and inflammation in the body. These can increase your risk of suffering from chronic illnesses.

9. Rough and unhealthy skin

A deficiency of this important nutrient reduces collagen in the skin and leads to the formation of small acne-like bumps. It can also make the skin appear dry, rough, and wrinkled.

10. Fatigue

Low levels of vitamin C can affect your mood and energy levels and cause fatigue and irritability.

Vitamin C-rich foods in India

Below is vitamin C vegetables list along with few fruits that are rich in this nutrient.

1. Yellow bell pepper

There is 342 mg of vitamin C in one large yellow bell pepper, or 380% of the DV. This bell pepper contains the highest amount of Vitamin C concentration as compared to all sweet peppers.

2. Black Currants

56g or half-cup of black currant provides 102mg of Vitamin C. This contributes to 113% of DV and may help reduce chronic inflammation.

3. Mustard Spinach

Every 100gm of mustard spinach has about 130mg of Vitamin C. If eaten raw, then one cup of this leafy green provides 217% of the DV for Vitamin C and when cooked, it still provides 130%.

4. Kale

Every 100gm of raw kale has approx. 93mg of Vitamin C which is 103% of the DV.

5. Broccoli

A half cup of cooked broccoli has about 51mg of Vitamin C, or 57% of the DV. Eating lots of broccoli may also help lower your risk of cancer.

6. Guava

Eating one guava daily can give you 125 mg of Vitamin C, or 138% of the DV.

7. Strawberry

One cup of raw strawberries i.e. 166g provides 97mg of Vitamin C, 108% of the DV. This nutritious fruit may also help benefits your heart and brain health.

8. Kiwi

One kiwi contains around 56 mg of Vitamin C, or 62% of the DV thereby making it one of the best nutrient sources. It helps to benefits blood circulation and immunity.

9. Lemon

Lemons are another great source of vitamin C. One large, raw lemon has 45 mg of vitamin C, or 50% of the DV.

10. Oranges

Oranges are one of the most common citrus fruits. It has approx. 83 mg of vitamin C, which is 92% of the DV. Other citrus fruits like grapefruits and limes are also a good source of this vitamin.

11. Brussel Sprouts

A half-cup of cooked brussel sprouts gives about 49mg of Vitamin C, which is 54% of the DV.

12. Papayas

145g or one cup of papaya provides 88mg of Vitamin C, or 98% of the DV. This may help support brain function.

13. Parsley

8g or 2 tablespoons of fresh parsley contains about 10mg of Vitamin C. This provides 11% of RDV.