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In this blog post we have discussed about top 10 Vitamin C Foods

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a vital role in many bodily functions. It is a water-soluble vitamin, meaning that it is not stored in the body and must be obtained through the diet or supplements.

Vitamin C is a powerful antioxidant that helps to protect cells from damage caused by free radicals, which are unstable molecules that can harm cells and contribute to the development of chronic diseases such as cancer and heart disease.

Vitamin C also supports the immune system, helps with the absorption of iron, and is necessary for the production of collagen, a protein that is important for healthy skin, bones, and connective tissue.

Despite its numerous benefits, vitamin C deficiency is common, especially in people who do not consume enough fruits and vegetables or those who have certain medical conditions that affect the absorption of this nutrient. Symptoms of vitamin C deficiency can include fatigue, muscle weakness, and a weakened immune system.

Eating a diet rich in fruits and vegetables is the best way to ensure adequate intake of vitamin C.

Vitamin C benefits in out diet

Vitamin C has important functions like:

  • It helps in wound healing as vitamin C is required to make connective tissue which binds the body cells together.
  • Vitamin C helps in absorption of iron in the small intestines during digestion.
  • It helps in building strong bones and teeth
  • Vitamin C is required for the production of blood and the walls of blood vessels
  • It is also required for the building and maintenance of the skin and lining of the digestive system.
  • It helps vitamin E in role as antioxidants to prevent cell ageing
  • Helps absorb calcium and iron from food

Top 10 Vitamin C Foods

Here are the top 10 foods with the highest amount of vitamin C, according to the United States Department of Agriculture (USDA):

  1. Camu camu fruit – 1 teaspoon (3 grams) contains around 2,809 milligrams of vitamin C.
  2. Acerola cherries – 1 cup (165 grams) contains around 1,640 milligrams of vitamin C.
  3. Guava – 1 cup (165 grams) contains around 228 milligrams of vitamin C.
  4. Red bell pepper – 1 cup (149 grams) contains around 190 milligrams of vitamin C.
  5. Orange – 1 medium (182 grams) contains around 70 milligrams of vitamin C.
  6. Kale – 1 cup (67 grams) contains around 80 milligrams of vitamin C.
  7. Strawberries – 1 cup (144 grams) contains around 89 milligrams of vitamin C.
  8. Papaya – 1 cup (145 grams) contains around 88 milligrams of vitamin C.
  9. Kiwi – 1 medium (76 grams) contains around 64 milligrams of vitamin C.
  10. Broccoli – 1 cup (96 grams) contains around 51 milligrams of vitamin C.

Another helpful Blog: Vitamin C benefits, sources, daily requirements & treatment


It’s important to note that the vitamin C content of these foods can vary depending on factors such as the specific variety, growing conditions, and storage methods. It’s also important to consume a varied and balanced diet to ensure that you’re getting all of the nutrients you need.

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