Top 10 Food Sources Of Vitamin C – Healthy Food


Top 10 Food Sources Of Vitamin C

Top 10 Food Sources Of Vitamin C: Vitamins are the important organic molecules present in our body that are required for the proper functioning of the metabolism. They constitute the micronutrients list and are required in small quantity to perform their work. Deficiency of different vitamins leads to different diseases.

Talking of Vitamin C it is use to prevent and treat scurvy as a part of food or dietary supplement. It is also known as ascorbic acid and is a water-soluble vitamin.

Vitamin C is require in building tissues, bones, blood vessels and has been associate with the prevention of common cold and flu.  It has a good antioxidant value which fights against the free radicals leading to numerous health benefits. It is also recommended as a part of the daily diet. For men about 90mg and women about 75mg of vitamin C is needed every day.

Here are the top 10 Food Sources Of Vitamin C which can fulfill our daily need of Vitamin C:

Indian Gooseberry –

Top 10 Food Sources Of Vitamin C: It is a very rich source of Vitamin C and is consume in India and other regions of South Asia into different preparations. It is also rich in vitamin A and dietary fiber along with being low calories. It has been find to have multiple benefits for the gut, liver, brain, and heart too.


Tomatoes –

Well-ripened red tomatoes are a good source of vitamin C as food. They are consume raw, along with vegetable preparations and also in other forms like soups etc. In tomatoes, 100gm serving holds over 100 mg of vitamin C, which is about 170% of our daily needs.


Guava –

It is another fruit which has multiple health benefits and is super rich into beneficial secondary metabolites too. Studies have shown that it even has anti-microbial properties. One guava approximately contains 250mg of Vitamin C and is rich in dietary fiber, folic acid, potassium, and manganese.


Strawberries –

It is a very good source of vitamin C and their one serving provides about half of the daily vitamin C requirements. It also has high fiber and antioxidant content which helps combat the oxidative stress and protects the heart from the cholesterol.


Citrus Fruits –

Fruits like Oranges, grapefruit, lemon, and limes are the great source for vitamin C into our food items. A glass of orange juice contains about 93mg of vitamin C and a glass of grapefruit juice has about 70mg of vitamin C levels. Even though oranges are the most popular source for vitamin C but they do not contain the highest amount.


Kiwi –

Kiwi is native to New Zealand and has more vitamin C level than orange. They also have a good amount of flavonoids and potassium equivalent to that of banana.


Papayas –

One serving of papaya is equivalent to about 100% of the daily needs of vitamin C in our body. It is also very high into vitamin A. Papaya can be eaten directly when ripened or can be added into shakes and smoothies to enhance their flavor with nutritive value.


Melons –

There are many varieties of melons available in the market. All are very rich to many types of vitamins and minerals. A cup of Cantaloupe contains about 67 mg of vitamin C, lots of vitamin A and potassium. Also, a single serving of watermelon gives about 112%of daily needs of vitamin C.


Bell Peppers –

Bell peppers are very high in vitamin C, also in beta carotene. One-half cup of raw red pepper has about 140mg of vitamin C. It has also been associate with health benefits like prevention of cataracts, blot clots and reduction in heart risks.


Broccoli –

It can be eaten raw and cooked with no compromise into the health benefits. It is a great food source of vitamin C. One serving of broccoli has over 90mg of Vitamin C. It is also one of the great foods to detox through diet.



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