Vitamin C is an essential nutrient that plays an important role in immune function, reducing the risk of chronic diseases, and helping people with iron deficiency anemia. Fruits and vegetables are the best sources of this vitamin, and the recommended daily allowance for healthy adults is 75 mg of vitamin C per day for women and 90 mg for men. Read on to learn which foods are best to incorporate into your diet to get the benefits of vitamin C.Probably the mascot of vitamin C foods, oranges are abundant in micronutrients. Just one medium-sized orange contains 70 mg of vitamin C, providing 78% of the daily value.
Our favorite type is Sumo Citrus, a huge, super-sweet fruit that is exceptionally easy to peel and contains 163% of the daily value. If you prefer orange juice, opt for varieties of 100% orange juice without added sugar. Kiwi is another favorite raw fruit that contains 95 mg or more than 100% of the daily value of vitamin C in just half a cup. Varieties such as golden kiwis have even more vitamin C, making them an exceptional source of micronutrients. Red peppers have a wealth of health benefits and flavor. They are one of the richest food sources of vitamin C, containing a whopping 190 mg or more than 200% of the daily value in just one cup.
Try them chopped into a salad or processed into red pepper hummus. Grapefruit is another citrus fruit that contains 39 mg of vitamin C, or 43% of the daily value in just half of a medium grapefruit. The juice itself also has plenty of vitamin C, just make sure to look for 100% grapefruit juice with no added sugar. Tomatoes are often overlooked as a source of vitamin C, but they contain 17 mg or 19% of the daily value in a single medium tomato. And cooking tomatoes, such as in sauces or stews, can increase the amount of lycopene (a powerful antioxidant found in tomatoes) that the body can absorb. A baked potato is a perfectly nutritious addition to any meal. It contains 17 mg of vitamin C or 19% of its daily value, making it a good source of the nutrient.
Sweet potatoes only have 3 mg of vitamin C.Guavas are a tropical fruit that can be eaten by removing the inside part or eating it whole without the skin. A guava contains 140% of the recommended daily dose of vitamin C and is also a good source of fiber, vitamin A, folic acid and potassium. Green peppers are very versatile and can be eaten raw or cooked. Half a large green pepper will provide around 100% of the recommended daily dose of vitamin C along with vitamins A, B6, K and fiber. Oranges are an excellent source of vitamin C, containing 90% of the recommended daily dose as well as a good mix of vitamins and minerals. Keep in mind that sugar-free juice can only be counted as one of five a day, and you should limit its consumption to 150 ml (a small glass) each day. Kale has become very popular in recent years and is an excellent source of vitamin C.
A large handful equals a serving of approximately 80 g and will provide one-third of the recommended daily dose. It is also an excellent source of vitamin K, in addition to containing vitamin A, fiber and manganese. This bright, juicy fruit can simply be peeled and eaten as it comes or added to tasty salads or fruit salads or used to cover breakfast bowls. A single orange contains 90% of the recommended daily dose. Studies on vitamin C supplements are limited, but research has not found that any supplement is better than other forms according to the Office of Dietary Supplements. However, due to the tight physiological control of vitamin C, it is not clear whether oral vitamin C supplements could alter vitamin C concentrations enough to produce the suggested effects.