If you want your skin to shine, bones to not break, and wounds to seal shut, vitamin c foods are your calling. The nutrient is significant for your blood vessels, cartilage, bones, and your body’s largest organ, your skin.
Vitamin C guard your cells against oxidative stress, a cause of many diseases like cancer.
And if that’s not enough for you, it boosts your immune system, just like vitamin A and zinc.
The current daily value or the % DV of vitamin C is 90mg.
Following is a list of vitamin c foods high in the nutrient-based on standard serving sizes per cup, per 100g, and 200 calories.
Top 10 Vitamin C Packed Foods
Here are some vitamin c foods that include guavas, Kiwifruit, bell peppers, oranges, strawberries, kale, papayas, snow peas, tomatoes, and broccoli.
Guava
The green-fleshed, pinkish, or white inside fruit is inherent to South America and Mexico.
The fruit is not only rich in vitamin C but also antioxidant lycopene. This oxidant aids in increasing heart health. It prevents asthma, cancer, atherosclerosis, cardiovascular diseases, and many other infections.
Guava also lowers total cholesterol levels and blood pressure.
In guava, there is 377mg vitamin C per cup with a DV of 419%. In 100g serving, there is 228mg vitamin C, taking the DV to be 254%. While there is 746% DV in 200 calories of guava, amounting to 671mg vitamin C.
Kiwifruit
Despite its name, Kiwifruit is native of China. However, after returning from a trip from China, a teacher from New Zealand showed the fruit to her students, named Kiwi.
Kiwis benefit from immunity and blood circulation; in retrospect, it decreases cholesterol and oxidative stress.
In Kiwi, you intake 167mg vitamin C per cup, taking your daily value to 185%. In 100g, there is 93mg of Vitamin C with a DV total of 103%. The Vitamin V per 200 calories is 304mg, and DV amounting to 338%.
Bell Peppers
Bell peppers belong to the family of nightshade, native of Central and North America. They can be eaten raw and cooked, both.
The green variant of bell peppers has 50% less vitamin C than the red ones.
In bell peppers, the vitamin C per cup is 152 mg and 169 DV. Per 100g, the serving goes 128 mg taking the daily value down to 142%. In 200 calories of bell pepper serving, vitamin C totals 982 mg, meaning the daily deal to be 1091%.
Strawberries
The fruit was bred in France and discovered in the early 1700s. Strawberries are known for their sweet smell, sweetness, succulent taste, and bright red color.
Strawberries are fat-free, low-calorie, cholesterol-free, and sodium-free food filled with vitamin C.
A cup of strawberries provides you with 98mg of vitamin C and DV of 108%. Per 100g, vitamin C count goes up to 59mg and DV of 65%, which isn’t much, but in 200 calories, the DV boosts up to 408% with 368mg of vitamin C.
Other berries that include vitamin C are raspberries, blackberries, and blueberries per cup. DV range from 36%, 34%, to 16%, respectively.
Oranges
Oranges give you a high dosage of vitamin C. I mean, when you’re having those blackouts and vomiting, they say it’s either the sun or an orange, the best forms of Vitamin C.
The Vitamin C per cup of oranges quantifies to 96mg (106% DV). As per 100g serving, you get 53mg or 59% DV of the vitamin. And, in the 200 calories quota, the vitamin sums to 226mg or 252% DV.
Apart from the citrus fruit like itself, there is pomelo, grapefruit, clementine, and lemon that are high vitamin c foods. Per cup DVs of these citrus fruits range from 413%, 98%, 40%, and 34%, in the same order.
Papaya
Papaya’s origin stems from the tropics of America, precisely Central America, and southern Mexico.
However, when we talk about papaya, it has an 88mg per cup vitamin C with a DV of 98%. In 100g serving, it has 61g of vitamin C and 68% DV. In a portion of 200 calories, there is 283mg of vitamin C, with the daily value concluding 315%.
More tropical fruits like papaya include pineapple (88% DV), cantaloupe melon (72% DV), sliced mango (67% DV), and honeydew melon (34% DV). The DVs are based on per cup allocations.
Broccoli
The cabbage family descendants stem roots from Italy. The green leafy vegetable is filled with many nutrients, including vitamin C.
The Vitamin C per cup in broccoli amounts to 81mg (90% DV), per 100g serving has 89mg vitamin C
(99% DV). And per 200 calories, there is 525mg vitamin C (583% DV).
Other brassica vegetables that are rich in Vitamin C include brussels sprouts, cauliflower, and cabbage. Per cup serving DV sums as 107%, 61%, and 63%, respectively.
Tomato
Tomato origin from western South America and Central America. The nutrient-dense superfood supports weight loss and good skin.
Tomato supports you to have a healthier heart and maintaining your blood pressure. It also treats diabetes and constipation. It improves eye health and a treasure in pregnancy.
Vitamin C per cooked cup of tomato amounts to 55mg (61% DV). In per 100g, 23mg vitamin C (25% DV) and Vitamin C in tomato per 200 calories contain 253mg (281% DV).
Snow Peas
The peas are best eaten cooked but can be eaten raw, inclusive of the pod and seeds. They are filled with vitamin C.
To make them more edible ad butter and lemon, or pine nuts and mint.
Vitamin C per Cup in snow peas extents to 38mg (42% DV), per 100g it totals to 60mg (67% DV), and per 200 Calories of vitamin C wholes to 286mg (317% DV).
Kale
Kale is also called the leaf cabbage. The plants have purple or green leaves and are packed with the nutrients of vitamin C.
Kale includes 23mg vitamin C or 26% DV per cup cooked, 18mg or 20% DV in 100g vitamin C, and 99mg or 110% DV per 200 calories.
Other green veggies rich in Vitamin C include turnip greens with 44% DV per cup, Swiss chard with 35% DV per cup, and spinach with 20% DV per cup.
Conclusion
Vitamin C is a primary constituent for consuming a healthy diet. It is essential for the development, growth, and healing of all body cells and tissues.
For a properly functioning immune system and maintenance of bones, cartilage, and teeth, consume the vitamin c foods listed above. Further, it activates collagen formation, iron absorption, and wound healing.
So, do not forget to take your everyday intake of vitamin C to remain evergreen and beautiful!
