Sources of Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient for human health. It is found in various foods, especially fruits and vegetables. Here is a detailed look at common and rich sources of vitamin C:
Fruits
1. Citrus Fruits
- Oranges: A medium orange provides about 70 mg of vitamin C.
- Lemons: One lemon contains around 30-40 mg of vitamin C.
- Grapefruits: Half a grapefruit offers about 38 mg of vitamin C.
- Limes: One lime contains about 20-30 mg of vitamin C.
2. Berries
- Strawberries: One cup of sliced strawberries has approximately 89 mg of vitamin C.
- Raspberries: A cup provides around 30 mg of vitamin C.
- Blueberries: A cup contains about 14 mg of vitamin C.
- Blackberries: One cup offers around 30 mg of vitamin C.
3. Tropical Fruits
- Kiwifruit: One medium kiwi has about 71 mg of vitamin C.
- Pineapple: One cup of pineapple chunks provides about 79 mg of vitamin C.
- Mangoes: One cup of sliced mango offers around 60 mg of vitamin C.
- Papayas: One cup of papaya chunks contains approximately 88 mg of vitamin C.
- **Guava**: One guava can provide as much as 126 mg of vitamin C.
4. Other Fruits
- Melons: Cantaloupe and honeydew melons have around 30 mg per cup.
- Watermelon: A cup of watermelon provides about 12 mg of vitamin C.
- Cherries (acerola cherries): Extremely high in vitamin C, with one cup containing over 1,600 mg.
Vegetables
1. Cruciferous Vegetables
- Broccoli: One cup of cooked broccoli offers around 101 mg of vitamin C.
- Brussels Sprouts: One cup of cooked Brussels sprouts contains about 96 mg.
- Cauliflower: One cup of cooked cauliflower has around 55 mg.
2. Leafy Greens
- Kale: One cup of raw kale provides about 80 mg of vitamin C.
- Spinach: One cup of cooked spinach contains around 17 mg.
3. Peppers
- Red Bell Peppers: One cup of chopped red bell pepper has about 190 mg of vitamin C.
- Green Bell Peppers: One cup contains around 120 mg.
- Yellow Bell Peppers: One cup offers approximately 137 mg.
4. Other Vegetables
- Tomatoes: One medium tomato contains about 17 mg, and one cup of tomato juice has about 45 mg.
- Potatoes: One medium potato (with skin) contains around 20 mg.
- Sweet Potatoes: One cup of cooked sweet potatoes offers about 30 mg.
Additional Sources
1. Herbs
- Parsley: Two tablespoons provide about 10 mg.
- Thyme: One teaspoon of fresh thyme has about 1 mg.
2. Other
- Chili Peppers: One green chili pepper contains about 109 mg, while one red chili pepper has around 65 mg.
- Rose Hips: Very high in vitamin C, with one tablespoon of dried rose hips providing about 6-8 mg.
Importance of Vitamin C
Vitamin C is crucial for:
- Collagen synthesis, aiding in skin, tendon, and ligament repair.
- Immune system support, helping to protect against diseases and infections.
- Antioxidant protection, neutralizing harmful free radicals.
- Enhancing iron absorption from plant-based foods.
Recommended Daily Intake
The recommended daily allowance (RDA) for vitamin C varies by age and gender:
- Men: 90 mg/day
- Women: 75 mg/day
- Pregnant Women: 85 mg/day
- Breastfeeding Women: 120 mg/day
Including a variety of these fruits and vegetables in your diet can help ensure adequate intake of vitamin C.
Tags:
Nutrients
