Vitamin C Rich Foods

vitamin C rich foods
Vitamin C rich foods: Acerola cherries are the richest foods in vitamin C

Before we get into the most vitamin C rich foods, let us learn more about this essential vitamin. Vitamin C, which is also called L-ascorbic acid, is a water-soluble vitamin that naturally resides in some foods and is added to others. This vitamin is also available to individuals as a dietary supplement. Unlike most animals, humans cannot synthesize vitamin C endogenously; therefore, it is an essential nutritional component.

Chemical composition: ascorbic acid. Plants and most animals produce it from glucose. Humans cannot synthesize this vitamin, nor can they store it in significant amounts; therefore, it must be taken daily.

Vitamin c sources: Fruits and vegetables, mainly if they are fresh. To take full advantage of vitamin C in fruits and vegetables, they must be eaten fresh and raw.

Function:

Vitamin C Rich Foods 1
  • Antioxidant: It neutralizes free radicals, which are substances causing cellular aging, DNA deterioration, and cancer.
  • Antitoxin: Neutralizes the action of a variety of toxic substances, such as nitrosamines found in cured meats.
  • Strengthens the immune system against infections.
  • Contributes to the formation of collagen, fibrous tissue necessary for wound healing.
  • Improves the consistency of bones and teeth.
  • Strengthens capillary and arterial walls.
  • Facilitates the absorption of nonheme iron (that contained in plant-based foods, dairy products, and eggs).
Vitamin C Rich Foods 2
Vitamin C rich foods: sweet red pepper

Vitamin c deficiency symptoms: Fatigue, poor wound healing, tiny subcutaneous hemorrhages, scurvy.

Increased need: Nicotine addiction, stress, infections, wounds, and burns.

Loss during the processing of foods: Vitamin C is the most unstable of all. Heat, light, dehydration, and all food-processing methods destroy up to 75% of this vitamin.

Vitamin C Supplements

Vitamin C Rich Foods

Food
per each 100 g of raw edible portion
Quantity
White bread    0.000 mg
Whole-grain rice    0.000 mg
Almond    0.600 mg
Melon  16.0 mg
Potato  19.7 mg
Green tomato  23.4 mg
Lettuce  24.0 mg
Tangerine  30.8 mg
Peas  40.0 mg
Cassava  48.2 mg
Lemon  53.0 mg
Orange  53.2 mg
Strawberry  56.7 mg
Litchi  71.5 mg
Brussels sprouts  85.0 mg
Broccoli  93.2 mg
Kiwi  98.0 mg
Black currant181 mg
Guava184 mg
Sweet red pepper190 mg
Acerola    1.678 mg
Butter    0.000 mg
Beef    0.000 mg
Pork    0.700 mg
Natural yogurt    0.870 mg
Cow’s milk    0.940 mg
Chicken    1.60 mg
Trout    2.90 mg
Oyster    4.90 mg
Beef liver   22.0 mg
% Daily Value (based on a 2000 calorie diet)provided by 100 g of this food

REFERENCES

George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 396. Print. [vitamin C rich foods]

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