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:
- 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 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 currant | 181 mg |
| Guava | 184 mg |
| Sweet red pepper | 190 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]
