Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.
It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.
The current daily value (DV) for vitamin C is 90 mg.
Here are the top 5 foods that are high in vitamin C.
t has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV
Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 822 mg of vitamin C, or 913% of the DV
Despite these promising results, no human-based studies on the effects of acerola cherry consumption exist
he rose hip is a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C.
Approximately six rose hips provide 119 mg of vitamin C, or 132% of the DV
Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin care .
A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels
The vitamin C content of sweet or bell peppers increases as they mature.
Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the DV, which is double the amount found in green peppers
Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.
A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared to those with the lowest intakes
Vitamin C is vital for your immune system, connective tissue and heart and blood vessel health, among many other important roles.
Not getting enough of this vitamin can have negative effects on your health.
While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.
By eating some of the foods suggested above each day, your needs should be covered.
A diet rich in vitamin C is an essential step toward good health and disease prevention.
reafference site - https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_22
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