7 Best Vitamin C Foods [UPDATED 2022]

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Vitamin C is an essential nutrient for the maintenance of skin, blood vessels, bones, and wound healing.  


Best Vitamin C Foods
Best Vitamin C Foods

Vitamin C also helps protect cells from oxidative stress, thereby protecting against certain diseases, including cancer.  

Why is vitamin C important? 

Vitamin C is an antioxidant. It protects the body's cells from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to diseases including cancer. Without vitamin C, the body cannot produce collagen, a protein that is essential for building and maintaining: healthy bones joints the skin Digestive tract tissue Vitamin C is an important part of the immune system, which protects against viruses, bacteria and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other diseases.  

How Much Vitamin C Should I Get? 

Different people need different intakes of vitamin C. According to the ODS, the recommended dietary allowance for adults is a reliable source of vitamin C: 90 milligrams (mg) for men. 75 mg for women 85 mg during pregnancy 120 mg while breastfeeding An additional 35 mg for smokers  

Risk of taking too little vitamin C 

A low intake of vitamin C reduces the body's ability to produce collagen. It can negatively affect various body tissues. Vitamin C deficiency can cause: Joint pain Bleeding gums Problems with wound healing Tooth loss  

Top 5 Vitamin C Benefits 

Recommended health benefits of vitamin C intake include: 

Reduces the risk of stroke: 

A study published in the American Journal of Clinical Nutrition suggested that those with high levels of vitamin C in their blood had a nearly 42% lower risk of stroke. 

Better ability to cope with stress: 

According to a meta-analysis conducted on the benefits of vitamin C, it can greatly benefit those whose immune system is weakened by stress. If you are under stress or have lifestyle problems such as smoking or drinking, vitamin C is the first nutrient that becomes more important in your diet.  

Slowing down skin aging: 

The effects of vitamin C are seen both inside and outside the body. A recent study of women between the ages of 40 and 74 showed that those who consumed vitamin C fruits, vitamin C pills, or vitamin C serum had better skin aging, less wrinkling, and less dryness the skin  

Helps prevent complications from the common cold: 

Contrary to popular belief, vitamin C is not a cure for the common cold. But taking foods containing vitamin C or taking vitamin C tablets can reduce the risk of complications like pneumonia.  

Helps you stay alert and active: 

Vitamin C is responsible for the production of carnitine, an amino acid that transports fatty acids into the mitochondria. Mitochondria need these fatty acids to make ATP, which gives us energy. We can be more alert because vitamin C is directly responsible for the production of neurotransmitters that carry signals from different parts of the body to the brain, making it respond faster. 

Best Vitamin C Foods 

1. Red And Yellow Bell Peppers

Red and yellow bell peppers are rich in antioxidants, which help maintain eye and heart health. They are also high in vitamin C, which increases collagen levels and may even help prevent lung cancer. 

2. Broccoli

When you're trying to eat healthy, broccoli will be your most reliable companion. Whether you eat it raw or cooked, you can never go wrong with this green cruciferous vegetable, which contains 132 mg of vitamin C, plenty of fiber and only 30 calories per 100 grams! It detoxifies your blood and flushes out harmful substances. It's also incredibly versatile and can be used in salads, pizza, pasta or a simple stir fry or curry recipe. You can also add broccoli to boost the nutritional profile of roasted vegetable. 

3. Chili Peppers

Can you handle the heat? Then chilies are another good source of vitamin C. 1 small red pepper contains 64 mg of vitamin C. If you don't mind sweating, eat two to meet your daily recommended intake. 

4. Kale

This vegetable is high in vitamin C and is also known as leaf cabbage. It is one of the most nutritious green leafy vegetables. 100 grams contains 120 mg of vitamin C. It is a good source of iron and dietary fiber. 

5. Cauliflower

Seasonal vitamin C vegetables like cauliflower also serve as a good source of vitamin C. One cup of finely chopped florets can provide about 45 milligrams of vitamin C. Moreover, you can also include vitamin K and folate in your daily diet with cauliflower. 

6. Spinach

The high immunity-boosting vitamin C content in spinach is enough to ward off colds, but the benefits don't end there. It is also rich in antioxidants and beta carotene, which boost the immune system's ability to fight infection. 

7. Cabbage

Cabbage is a vegetable source rich in vitamin C. Every 100 grams of cabbage contains 36 mg of vitamin C. It is also known to fight cancer and reduce heart disease. Cabbage is also full of dietary fiber that strengthens your immune system.

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