Top 10 Food Rich in Vitamin C that you should take


Food is one of the necessities of humans. It is an important aspect to make the body healthy and strong. In addition, food has different benefits in our lives, i.e., it makes us live longer, keeps our skin, eyes, and teeth healthy, helps to build up muscles, improves immunity, bone nourishment, and fights diseases that make our body weaker. This food will only be beneficial to one’s body when eaten in a balanced manner, not too little and not so much.


In addition, there are different vitamins that we can get from food. There are vitamins called Water Soluble. Water-soluble vitamins circulate freely throughout the body and are typically excreted by the kidneys in excess. The vitamins included here are Vitamin B1, B2, B3, B6 & B12; Pantothenic Acid, Biotin, Folic Acid, and Vitamin C.


There are also those vitamins called Fat-soluble vitamins. These are kept in cells and are not as readily eliminated as water-soluble vitamins. But, like water-soluble vitamins, they must be ingested in sufficient quantities to be effective. A fat-soluble vitamin may be hazardous if taken in excess. Such vitamins included are Vitamin A, Vitamin D, Vitamin E, and Vitamin K.


But for this article, we will focus on Vitamin C.


Vitamin C is part of the Water-Soluble Vitamins. This functions as an antioxidant, protein metabolism, immune system strengthening, and iron absorption. Moreover, it protects the cell, maintains healthy skin, blood vessels, and bones, and makes wound healing faster to recover.


For the intake of these vitamins, Adults aged 19 to 64 can take 40mg of vitamin C a day. This can be done by drinking medicine with vitamin C, but foods on the market can give people the nutrients they need. Following are the Top 10 food high in Vitamins C.


  1. Guavas


Guava is a rich source of nutrients. It is high in antioxidants, contains more Vitamin C than oranges, and has been reported to help digestion, ease menstrual discomfort, and boost the immune system, among other advantages.


  1. Kiwifruit


Kiwi is high in Vitamin C, which boosts the immune system. The kiwifruit has around 230 percent of the daily required Vitamin C consumption. Its bold flavor is bursting with immune-boosting nutrients.


  1. Bell Peppers

Bell peppers are low in calories and abundant in vitamins. A cup of diced bell pepper has 120 mg of vitamin C. Vitamin C aids in iron absorption and wound healing. It may also help prevent heart disease and cancer.


In addition, Red bell peppers have about 50% more vitamin C than green bell peppers do.


  1. Strawberries


They are high in vitamin C, manganese, folate (vitamin B9), and potassium. Strawberries’ antioxidants and phytochemicals may aid the regulation of sugar and blood sugar. There is 36% of Vitamin C in raspberries, 34% in blackberries, and 16% in blueberries for every one (1) cup.

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  1. Oranges


This popular citrus fruit is high in vitamin C. However, oranges include additional phytonutrients and antioxidants that may help decrease inflammation and illness.


For the variety of oranges, there are 413% vitamin C in one (1) pomelo, 98% in one (1) grapefruit, 40% in (1) clementine, and 34% in one (1) lemon.


  1. Papaya


One medium papaya delivers 224 percent of the daily required vitamin C requirement. Preventing heart disease, diabetes, cancer, improving digestion, decreasing blood pressure, and enhancing wound healing are all potential health advantages of papaya consumption.


  1. Brocolli


A half-cup of boiled broccoli offers 50 mg vitamin C. It's also high in fiber and antioxidants, which help reduce inflammation.


  1. Tomato


Tomatoes are a superfood. Eating it has proven health benefits. Tomatoes are high in vitamin C and antioxidants. It includes antioxidants that help fight free radicals. Tomatoes' nutritious value also supports heart and skin health.


  1. Snow Peas

Snap peas include vitamins, minerals, and antioxidants that may help your body recover from injuries and maintain healthy blood vessels and muscles. Getting enough vitamin C might also boost your immune system.


  1. Kale


Kale has nearly 4.5 times the vitamin C as spinach. It is one of the world's top vitamin C sources. Moreover, Raw kale has more vitamin C than orange.


More foods in the world provide the vitamins we need, specifically Vitamin C. Taking it will boost the immune system and provide benefits that keep the body healthier, firmer, and more robust. All bodily tissues need vitamin C for growth, development, and repair. Indeed, Vitamin C is essential for a person to intake for a healthy body.

To get fresh ingredients or fresh groceries, do check out for your daily needs!

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