Foods rich in vitamin C are essential for daily consumption. From fresh fruits to vegetables that are easily found in the market, the options of vitamin C sources are far more diverse than many people realize.
Not only is vitamin C beneficial for boosting the immune system, but it also plays an important role in serving as food for heart health, supporting connective tissue formation, and maintaining vascular health.
With so many benefits, it is important to include vitamin C-rich foods in your daily diet. However, do you know which foods are high in vitamin C? No need to wonder anymore, AQUA has compiled a complete list for you. Check it out below.
List of Foods that Contain High Vitamin C
The human body cannot produce or store vitamin C on its own, so it must be obtained from the foods you eat every day. A lack of vitamin C can negatively affect overall health.
The recommended daily vitamin C intake ranges from approximately 40 to 120 mg, depending on age and gender. Adult men generally require around 90 mg, while women need about 75 mg per day.
The following is a complete list of foods rich in vitamin C, including both fruits and vegetables.
Fruits that Contain Vitamin C
1. Guava
Guava ranks in the top position of a fruit with the highest vitamin C content. Vitamin C in 100 grams of fresh guava can contain about 89 to 980 mg, exceeding the recommended daily intake. This tropical fruit originating from Mexico and South America is also rich in antioxidant lycopene, which helps improve immunity and protect cells from damage.
2. Kiwi
Kiwi is one of the underrated fruits, even though the vitamin C content in this fruit is highly impressive, which contains around 60 to 93 mg per 100 grams of fresh weight. Not only does it support the immune system, but kiwi can also reduce cholesterol and oxidative stress, making it an excellent choice for a healthy snack.
3. Papaya
Papaya is a tropical fruit rich in vitamin C that is commonly found in Indonesia and is a favorite because of its sweet taste. In every 100 grams, papaya contains approximately 61.8 mg of vitamin C. Papaya is also considered high-fiber food enriched with water contents, making it effective in supporting healthy digestion and meeting your daily vitamins. The best way to enjoy papaya is as a fresh fruit slice, so vitamin C can be absorbed optimally.
4. Strawberries
Strawberries are not only an appealing fruit for their appearance and taste. In every 100-gram serving, strawberries contain around 59 to 65 mg of vitamin C. Additionally, they provide several important nutrients, such as folate, flavonoids, and antioxidants. The antioxidants found in strawberries can help reduce the risk of vascular disease, cancer, diabetes, and dementia.
5. Lychee
Lychee that is often used in drinks and dessert contain quite high vitamin C, approximately 72 mg per 100 mg. In addition to vitamin C, lychee also contains copper and potassium that help support overall body function.
6. Mangoes
A medium-sized mango contains around 120 mg of vitamin C, making this fruit high in vitamin C and easy to find in Indonesia. In addition to vitamin C, mangoes are also rich in vitamin A and fiber that can support eye health and promote healthy digestion.
7. Oranges
Oranges are one of the most well-known sources of vitamin C. They contain around 40 to 58 mg of vitamin C per 100 grams of fresh orange, or about 70 mg in a medium-sized orange. No wonder that this fruit is often recommended for people who are sick or recovering.
8. Lemons
Similar to oranges, lemons are another popular fruit that contains high vitamin C. In every 100 grams of fresh lemon, there is about 31 mg of vitamin C, which also acts as the antioxidant. Lemons are easy to turn into fresh drinks, helping to support skin health and digestion.
Vegetables that Contain Vitamin C
In addition to fruits, vegetables can also serve as a source of vitamin C. Some vegetables even contain more vitamin C than many fruits.
9. Bell Peppers
Bell peppers are one of the vegetables with the highest vitamin C content, providing around 107 to 154 mg per 100 grams of fresh peppers.This amount is more than enough to meet your daily vitamin C intake. Instead of relying on additional supplements, adding bell peppers to your daily meals can be an effective step.
10. Bird’s Eye Chili
Many people do not know that bird’s eye chili is one of foods that can support the immune system because of its high vitamin C contents, which is around 11.9 to 195.8 mg per 100 grams. Although nutritious, make sure not to consume it excessively to help prevent stomach disorder.
11. Broccoli
Many people may not realize that broccoli contains around 25 to 89 mg of vitamin C per 100 grams of fresh broccoli. This green vegetable is also known as a source of plant-based protein which is beneficial for body cell maintenance and muscle development. High-fiber in broccoli can also help support digestive health if consumed regularly.
12. Tomatoes
Tomatoes contain approximately 9 to 23 mg of vitamin C per 100 grams, making it still worth being included in the list of daily sources of vitamin C. Furthermore, tomatoes also contain protein, calcium, phosphorus, iron, and potassium that are beneficial for overall health, which can also help reduce the risk of heart disease, diabetes, and cancer.
13. Kale
Kale is a green vegetable that has become increasingly popular in Indonesia. Vitamin C in kale is considered very high, reaching 120 mg per 100 grams. Steaming or stir-frying kale can increase its antioxidant level, although vitamin C is decreased due to the heating process.
Functions and Benefits of Vitamin C
After exploring the list of foods, it is also important to understand the various functions and benefits of vitamin C for overall health. The following are functions of vitamin C:
- Form blood vessels to help the process of wound healing and the growth of scar tissue.
- Help optimize iron absorption.
- Support the production of proteins that create skin, ligament, and tendon.
- Help maintain and repair bones, teeth, and cartilage.
- Help protect the body’s cells and keep them healthy.
Meanwhile, the health benefits of vitamin C you should not miss are as follows:
- Manage high blood pressure.
- Reduce the risk of chronic diseases.
- Improve and maintain immunity.
- Support to meet iron intake, which may help reduce the risk of anemia.
- Maintain skin health and support collagen production naturally.
Signs of Vitamin C Deficiency
Because the body cannot store vitamin C, a deficiency may seriously affect overall health and should be recognized earlier. Several common signs that may occur when the body has a vitamin C deficiency:
- Slow wound healing.
- Easy bruising without an obvious cause.
- A weakened immune system that makes the body more susceptible to illness.
- Bleeding gums and other oral health problems.
- Dry, dull skin caused by reduced collagen production.
If you experience any of the signs above, promptly increase your vitamin C intake or consult a doctor for proper treatment.
Tips to Consume Foods High in Vitamin C
To help your body absorb vitamin C optimally, several considerations that you may know include:
- Consume fruits and vegetables high in vitamin C as fresh as possible to receive the full nutritional benefits.
- Avoid overcooking vegetables, as heat can damage vitamin C, which is water-soluble.
- Steaming vegetables is more recommended than boiling to help preserve vitamin C.
- Combine a vitamin C source with foods with iron to support optimal absorption.
That is the complete list of foods that contain high vitamin C, along with benefits and tips on how to consume them. For safer consumption, you can consult a doctor first to make sure the proper dose based on your body condition.
Do not forget to balance your diet by drinking enough water to meet your body’s fluid needs and maintain metabolism. Healthy mineral water plays an important role when consuming foods that contain vitamins, as mineral water helps the body absorb nutrients to work optimally.
Make sure to choose high-quality mineral water like AQUA, as it comes from pure and protected water sources.
So, have you drunk #AQUADULU today?
