Vitamin C rich food items

Every vitamin is important for our body but how Vitamin C helps us? What are the benefits of Vitamin C? Let’s deep dive into it.

Vitamin C protects us from immune system deficiencies, cardiovascular diseases, prenatal problems, eye problems, and even skin wrinkling.

Vegetables like Broccoli, Brussels sprouts, cauliflower, green, chili peppers, spinach, cabbage, turnip greens, and other leafy greens. And fruits like kiwi, mango, pineapple, strawberries, raspberries, papaya, citrus fruits like grapes and orange can help us getting over the above-mentioned problems as they are rich in Vitamin C.

Vitamin C rich edibles

Now, let’s see the benefits of each eatable along with their nutrition value.

Vitamin C vegetables

Vegetables are part of our daily life but we do not pay attention that which vegetable has which vitamins or minerals. Therefore, today we will go through a list of vegetables that are rich in Vitamin C and know more about them.

As per a research leafy vegetables release more anti-oxidants when they are boiled, fried or steamed. 

Note- The nutrition value for all the eatables is per 100grams. DV stands for Daily Value

1.Broccoli

Broccoli is a cruciferous vegetable. It is related to kale, cabbage, cauliflower. It is beneficial for health as it is loaded with nutrients. Broccoli is high in Vitamin C, Vitamin K, iron, protein, and potassium.

Vitamin C- Vitamin C is really important for immune functions and skin health. 100grams of broccoli can provide 107% of your daily value.

FibersFibers are an integral part of our diet as it improves our gut health and protects us as well from many diseases.

broccoli
NutritionValueDaily body requirements (Adult)
Vitamin C89.2mg, 107% of the DV65 to 90mg
Energy34Kcal1600-3000Kcal
Carbohydrates6.64g200-350g (assuming the calorie intake is 2000 calories)
Protein2.82g0.8g per kg of weight
Vitamin B60.175mg, 13% of the DV1.3-1.7mg
Vitamin E0.78mg, 5% of the DV11-15mg
Vitamin k101.6 μg, 97% of the DV60-90mcg
Calcium 47mg, 5% of the DV1000-1300mgs
Magnesium21mg, 6% of the DV310-420mg
Manganese0.21mg, 10% of the DV1.6-2.3mg
Nutrition value per 100grams

Benefit of broccoli

  • Helps in reducing inflammation
  • Cruciferous vegetables help from a certain type of cancer
  • Antioxidants and fibers may help in maintaining sugar level
  • May support heart health

2.Cauliflower

Cauliflower is an annual plant that is multiplied by seeds that resemble broccoli. Only the edible top white head is consumed. Cauliflower is of several types like white cauliflower, green cauliflower, orange cauliflower, and purple cauliflower.

cauliflower
NutritionValueDaily body requirements (Adult)
Vitamin C48.2 mg, 58% of the DV65 to 90mg
Energy25Kcal1600-3000Kcal
Carbohydrates5g200-350g (assuming the calorie intake is 2000 calories)
Protein1.9g0.8g per kg of weight
Vitamin B60.184mg, 14% of the DV1.3-1.7mg
Folate57 μg, 14% of the DV400-1000mcg
Vitamin K15.5 μg, 15% of the DV60-90mcg
Calcium22mg, 2% of the DV1000-1300mgs
Magnesium15mg, 4% of the DV310-420mg
Manganese0.155mg, 7% of the DV1.6-2.3mg
Nutrition value per 100grams

Benefits of cauliflower

  • It may support hormone balance
  • Helps in enhancing the immune system
  • Great source of anti-oxidants
  • May help in weight loss

3.Mustard Spinach

Mustard spinach is a leafy vegetable that has a high % of Vitamin C. It’s 195 grams of contains 217% of our daily value. Well, the percentage drops post-cooking.

After preparing a meal the % falls to 130-144% of the daily value which is 117mg of Vitamin C.

NutritionDaily ValueDaily body requirements (Adult)
Vitamin C130mg, 157% of the DV65 to 90mg
Energy22Kcal1600-3000Kcal
Carbohydrates3.9g200-350g (assuming the calorie intake is 2000 calories)
Protein2.2g0.8g per kg of weight
Vitamin A495 μg, 62% of the DV700-900mcg
Folate40%400-1000mcg
Vitamin B-60.153mg, 12% of the DV1.3-1.7mg
Calcium210mg, 21% of the DV1000-1300mgs
Nutrition value per 100grams

Phytonutrients- Mustard spinach has sulfur-containing compounds, found in the cruciferous family. They help prevent cancer by eliminating carcinogens and by activating enzymes that protect healthy cells from carcinogens.

Benefits of mustard spinach

  • Rich in disease-fighting antioxidants
  • It may help in boosting immunity
  • Good for eyes

4.Spinach

Again a leafy vegetable originated in Persia. Spinach is loaded with anti-oxidants and it may benefit your eye health, reducing blood pressure, and many more.

In spinach, the amount of Vitamin C is less than cauliflower and mustard spinach yet it is a big portion. It contains 28mg of Vitamin C which is close to 34% of our daily intake.

There are a lot of more things as well which spinach bring along with it

spinach
NutritionValueDaily body requirements (Adult)
Vitamin C28mg, 34% of the DV65 to 90mg
Energy23Kcal1600-3000Kcal
Carbohydrates3.6gram200-350g (assuming the calorie intake is 2000 calories)
Vitamin E2mg, 13% of the DV11-15mg
Vitamin K483 μg, 460% of the DV60-90mcg
Calcium99mg, 10% of the DV1000-1300mgs
Iron2.71mg, 21% of the DV8.7-14.8mg
Magnesium79mg, 22% of the DV310-420mg
Manganese0.897mg, 43% of the DV1.6-2.3mg
Nutrition value per 100grams

Benefits of spinach

  • It is good for the eyes
  • Decreases oxidative stress
  • Controls blood pressure
  • MGDG and SQDG present in spinach might slow down the multiplication of cancer cells

5.Kale

Kale is a cruciferous vegetable like cabbage, broccoli, brussels sprouts, and cauliflower. Raw kale can provide you up to 145% of the daily intake, which is 120mg, and cooked can give up to 41mg, close to 49% of our daily value.

kale
NutritionValueDaily body requirements (Adult)
Vitamin C120mg, 145% of the DV65 to 90mg
Proteins1.9gram0.8g per kg of weight
Carbohydrates5.63gram200-350g (assuming the calorie intake is 2000 calories)
Energy27.96Kcal1600-3000Kcal
Vitamin E0.85mg, 6% of the DV11-15mg
Vitamin K418 μg, 398% of the DV60-90mcg
Calcium71mg, 7% of the DV1000-1300mgs
Manganese0.416mg, 20% of the DV1.6-2.3mg
Per 100grams of Cooked, boiled or steamed kale

Benefits of kale

  • Powerful antioxidants like quercetin and kaempferol are high in volume
  • Helps in reducing cholesterol
  • Slower downs the formation of cancer cell at the molecular level
  • Protects our eyes

6.Chili Pepper

Chili pepper is rich in capsaicin, capsaicin is the compound that makes it taste hot but it also helps in reducing pain and inflammation.

1 green chili pepper contains 109mg of Vitamin C which is close to 121% of the DV(Daily Value) while on the other hand red chili contains 65mg of it which is close to 72% of the DV.

NutritionValueDaily body requirements (Adult)
Vitamin C144mg, 173 of the DV65 to 90mg
Energy40Kcal1600-3000Kcal
Carbohydrates8.8gram200-350g (assuming the calorie intake is 2000 calories)
Protein 1.9gram0.8g per kg of weight
Vitamin B60.51mg, 39% of the DV1.3-1.7mg
Iron1mg, 8% of the DV8.7-14.8mg
Potassium322mg, 7% of the DV4700-5100mg
Magnesium23mg, 6% of the DV310-420mg
Nutrition per 100grams

Benefits of chili pepper

  • May help in natural pain relief
  • It may help in boosting immunity
  • May improve the cardiovascular system
  • Helps in reducing weight

Vitamin C rich Fruits

Fruits are a part of our daily routine. Well, for some it is their only food and some do a fruit diet to stay in shape. Different requirements but 1 solution for fruits but today we will be discussing fruits that provide Vitamin C.

1.Oranges

Widely eaten oranges might bring a great difference in your Vitamin C intake. There are a lot of benefits of orange like it keeps our skin healthy, eyes sharp, keeps us away from heart problems and many more.

1 medium-sized orange can give 70mg of Vitamin C which is 78% of the DV.

orange
NutritionValueDaily body requirements (Adult)
Vitamin C53.2mg, 64% of the DV65 to 90mg
Energy47Kcal1600-3000Kcal
Carbohydrates11.75gram200-350g (assuming the calorie intake is 2000 calories)
Proteins0.94gram0.8g per kg of weight
Vitamin E0.18mg, 1% of the daily value11-15mg
Calcium40mg, 4% of the daily value1000-1300mgs
Iron0.1mg, 1% of the daily value8.7-14.8mg
Magnesium10mg, 3% of the daily value310-420mg
Manganese0.025mg, 1% of the daily value1.6-2.3mg
Nutrition value per 100grams

Benefits of oranges

  • It keeps your skin healthy
  • Keeps your eyes healthy
  • Helps in improving hair quality
  • Helps in reducing weight

2.Kiwi

Kiwi is a very powerful fruit. It has a lot of benefits like it improves heart health, digestive health, helps in lowering cholesterol, reduces oxidative stress and immunity.

Consuming 2-3 kiwis for a month reduces blood platelet stickiness by 18% and lowered triglycerides by almost 15%.

Kiwi has 93mg of Vitamin C per 100grams which is close to 79% of the daily value and an adult’s body requirements are 65-90grams.

kiwi
NutritionValueDaily body requirements (Adult)
Vitamin C92.7mg, 112% of the DV65 to 90mg
Energy61Kcal1600-3000Kcal
Carbohydrates14.66g200-350g (assuming the calorie intake is 2000 calories)
Protein1.14g0.8g per kg of weight
Calcium34mg, 3% of the DV1000-1300mgs
Vitamin E1.46mg, 10% of the DV11-15mg
Vitamin K40.3 μg, 38% of the DV60-90mcg
Magnesium17mg, 5% of the DV310-420mg
Folate17.2mcg400-1000mcg
Nutrition value per 100grams

Benefits of kiwi

  • It improves immunity
  • Improves heart health
  • Helps to treat asthma
  • Improves eye health

3.Guava

Green color sweet fruit with lots of seeds. Guava is great for people with heart diseases as its potassium, soluble fibers and anti-oxidants save from free radicals in the body. Well, on the other hand along with guava its leaves are also beneficial.

Guava leaves are great when it comes to lower blood pressure, decreased LDL cholesterol, and a rise in good LDL cholesterol.

NutritionValueDaily body requirements (Adult)
Vitamin C228.3mg,275% of DV65 to 90mg
Energy68Kcal1600-3000Kcal
Carbohydrates14.32g200-350g (assuming the calorie intake is 2000 calories)
Protein2.55g0.8g per kg of weight
Vitamin K2.2 μg, 2% of DV60-90mcg
Calcium18mg, 2% of DV1000-1300mgs
Iron0.26mg, 2% of DV8.7-14.8mg
Magnesium22mg, 6% of DV310-420mg
Manganese0.15mg, 7% of DV1.6-2.3mg
Nutrition value per 100grams

There are many benefits of having guava like:-

  • Lowers blood sugar level
  • Boost heart and helps in heart problems
  • Relieves menstrual pain
  • May improve digestive system
  • It May help in weight loss and many more

4.Strawberries

The bright red, juicy, and sweet strawberries which we eat nowadays are a hybrid of 2 strawberry species from North America and Chile.

Strawberries can be used almost everywhere be it smoothies, jams, jellies, and even deserts.

Strawberries and rich in Vitamin C, 100grams of strawberries have 58.8mg of Vitamin C which contributes 71% to our daily value.

strawberry
NutritionValueDaily body requirements (Adult)
Vitamin C58.8mg,71% of the DV65 to 90mg
Energy33Kcal1600-3000Kcal
Carbohydrates7.68g200-350g (assuming the calorie intake is 2000 calories)
Protein0.670.8g per kg of weight
Vitamin E0.29mg, 2% of the DV11-15mg
Vitamin K2.2 μg, 2% of the DV60-90mcg
Calcium16mg, 2% of the DV1000-1300mgs
Magnesium1mg, 4% of the DV310-420mg
Manganese0.386mg, 18% of the DV1.6-2.3mg
Nutrition value per 100grams

Benefits of strawberries

  • Improves heart health
  • Helps in blood sugar regulation
  • They have a great power to fight oxidative stress and inflammation which might help in preventing many types of cancer

5.Papaya

Papaya used to be an exotic fruit, but now it is easily available worldwide throughout the year. According to the Food and Agriculture Organization of the United Nations (FAO), India is the largest producer of papaya (5million tons) in 2013.

100grams of Papaya has 62mg of Vitamin C which is 75% of our Daily Value.

NutritionValueDaily body requirements (Adult)
Vitamin C62mg, 75% of the daily value65 to 90mg
Energy43Kcal1600-3000Kcal
Carbohydrates10.82g200-350g (assuming the calorie intake is 2000 calories)
Protein0.47g0.8g per kg of weight
Vitamin E0.3mg, 2% of the daily value11-15mg
Vitamin K2.6 μg, 2% of the daily value60-90mcg
Calcium20mg, 2% of the daily value1000-1300mgs
Magnesium21mg, 6% of the daily value310-420mg
Manganese0.04mg, 2% of the daily value1.6-2.3mg
Nutrition value per 100grams

Benefits of strawberries

  • Helps in asthma prevention
  • Age-related macular degeneration
  • Helps with digestion
  • Maintains bone health
  • Hair health

6.Tomato

Botanically tomato is a fruit but it is one of the essential ingredients in curry dishes like in India there would be barely any dish where tomato would not be used.

Tomato is a great resource of Vitamin C, 100gram of tomato holds 14mg of Vitamin C which is 17% of the daily value.

NutritionValueDaily body requirements (Adult)
Vitamin C14mg,17% of DV65 to 90mg
Energy18Kcal1600-3000Kcal
Carbohydrates3.9g200-350g (assuming the calorie intake is 2000 calories)
Protein0.9g0.8g per kg of weight
Vitamin B60.08mg, 6% of the DV1.3-1.7mg
Vitamin E0.54mg, 4% of the DV11-15mg
Vitamin K7.9 μg, 8% of the DVV60-90mcg
Magnesium11mg, 3% of the DV310-420mg
Manganese0.114mg, 5% of the DV1.6-2.3mg
Nutrition value per 100grams

Benefits of tomato

  • Great for skin health
  • Benefits in Heart health
  • Cancer prevention

How much is too much

For adults, the advisable value of Vitamin C should be between 65 to 90mg while the upper limit is 2000mg in a day.

Taking more than 2000mg might lead to digestive disturbances. Moreover, this might lead to diarrhea, nausea, cramps and even bloating.

Conclusion

Meeting the daily requirement is not difficult because most of the food items we have daily contain some amount of Vitamin C.