Vitamin C: Sources and 11 amazing health benefits

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Vitamin C is water-soluble and essential for normal growth. It gets dissolved in water and surplus vitamin gets excreted as waste through urine. A certain amount of vitamin C remains in the body as a reserve to overcome shortages.

Vitamin C
Vitamin C from lemon

As per the experts, it is the most effective nutrients for the treatment of the common cold, protection against immune system deficiencies, heart diseases, eye problems and helps as anti-aging properties.

Health Benefits of Vitamin C

It is an essential element for normal growth, development and repair of tissues in all parts of the body.

  • Helps in healing the wound and forming a scar tissue
  • Helps in absorption of iron
  • Repairing of bones, teeth, and cartilages
  • Antioxidant properties of blocks the damage caused by free radicals

Moyad is his colleagues in a research study recommended 500 mg of daily intake in addition to a certain amount of fruits and vegetable consumption. This 500mg intake can be fulfilled by consuming the recommended dietary supplements to gain all the benefits.

Our body can not produce vitamin C on its own. Therefore it is very important to include fruits and vegetables containing vitamin C.

Fruits and vegetables containing Vitamin C

Every fruits and vegetables contain certain amount of vitamin C. To know more information, please read below.

1. Mango

close up photo of person holding unripe mango

A mango is stone-hard fruit produced from tropical trees and it’s scientifically known as Mangifera indica.

One cup of sliced raw mango contains 45.7 mg of vitamin C, which is 76% of daily vitamin c recommended value. (1) Besides these, it contains 5% of daily recommended calories.

It also comprises of 3 g of dietary fibre, which is equivalent to 12% of daily recommended value and it’s very low in saturated fat, cholesterol, and sodium.

2. Lemons

bubbles citrus citrus fruit close up
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One cup of unpeeled raw lemon contains 112 mg of vitamin c, which is 187% of the daily recommended value. (2)

Lemon also contains 61.5 (257 kJ) calories equivalent to 3% of the daily recommended value. It is low in saturated fats, cholesterol, sodium and is a good source of vitamin c, B6, iron, potassium, and dietary fiber.

Lemons are used in varieties of foods and drinks like lemonade, soft drinks, cocktails and marmalade.

3. Kiwi fruits

sliced kiwi fruits
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Kiwi is considered a healthy fruit due to the presence of a high quantity of vitamin c. it is also rich in other nutrients and it may help in reducing blood pressure, healing wounds, and maintain bowel health.

One cup of raw kiwi fruit contains 164 mg of vitamin c, which is 273% of daily vitamin c recommended value. (3)

It also contains 452 kilo joules of calories equivalent to 5 percent of daily recommended value.

Dietary fibre helps in keeping you feel full throughout the day, ultimately losing weight in the long run and kiwi contains 5.3 g (21%) of the daily recommended levels.

4. Pineapples

source of vitamin c from pineapple
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A pineapple, scientifically known as Ananas comosus, is a delicious and healthy tropical fruit with lots of vitamins, minerals, and other health benefits.

One cup of raw pineapple fruit contains 78.9 mg of vitamin c, which is 131 percent of daily recommended value for our body. (4)

Pineapples also contain 2.3g (9%) of dietary fibre, 345-kilo joules of calories, and many other essential vitamins, minerals, fats, fatty acids, and proteins.

5. Watermelons

watermelon popsicles
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Watermelons are water-rich fruits containing about 92 percent water but its also rich in essential nutrients and minerals.

One cup or 154g of watermelon contains 12.5 mg of vitamin c, which is 21 percent of daily vitamin c recommended value needed for our body. (5)

It also contains 0.6g dietary fiber, 193-kilo joules of calories, 11.6g of carbohydrates, and many other essential nutrients, vitamins, minerals, and proteins.

6. Papaya

photo of papaya beside sliced lime
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Papaya (Carica papaya) is a tropical fruit low in saturated fats, cholesterol, and sodium. It’s a good source of dietary fibre, potassium, vitamin A and folate.

One cup or 140g of raw papaya fruit contains 86.5mg of vitamin c, which is 144 percent of daily recommended value. (6)

It contains 2.5g (10%) of dietary fibre, 13.7g (5%) of carbohydrates, 229 kilo joules of calories and many other vitamins, minerals, proteins and fats.

7. Blueberries

healthy blueberries
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Blueberries (Vaccinium myrtillus) are considered healthy fruits and it may help in heart health, diabetes management, cancer prevention, and other health issues. (7)

It is an excellent source of vitamin c which helps in protecting the cells from damages and helps in absorption of iron. (8)

One cup or 148g of blueberries contain 14.4mg of vitamin c, which is 24 percent of daily recommended values. (9)

It also contains 3.6g (14%) of dietary fibre, 353-kilo joules of calories, 21.4g (7%) of carbohydrates and many other essential nutrients, minerals and proteins.

8. Broccoli

green broccoli vegetable on brown wooden table
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Broccoli (Brassica oleracea) is a cruciferous vegetable associated with cabbage, kale, and cauliflower. Broccoli is rich in nutrients, including fiber, vitamin C, vitamin K, and potassium.

One cup or 91g of chopped raw broccoli contains 81.2mg of vitamin c, which is 135 percent of daily recommended values. (10)

It also contains 81.3g of water out of 91g which is 89 percent of water content in it. It contains 2.4g of dietary fibres, 129-kilo joules of calories, and 6g of carbohydrates.

9. Tomatoes

tomatoes carrots and radish on the top of the table
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The tomato (Solanum lycopersicum) is comprised of 95 percent water and 5 percent carbohydrates and fibres. (11)

Half cup or 121g of raw tomatoes contains 15.6mg of vitamin c, which is 26 percent of daily recommended values. (12)

It also contains 1.5g of dietary fibres, 16.2g (5%) of carbohydrates and many other nutrients, minerals, fats and proteins.

10. Cauliflower

Photo by Magda Ehlers on

Raw cauliflower is considered as water rich vegetables with 92 percent water content and contains less amount of fats.

One cup or 100g of raw cauliflower contains 46.4mg of vitamin c, which is 77 percent od daily recommended value. (13)

It also comprises of 10 percent of daily recommended value of dietary fibre, 2 percent of carbohydrates and 1 percent of calories.

11. Cabbage

vitamin c from cabbage
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Cabbage is considered an important source of sinigrin which helps in the prevention of cancer. Sinigrin is one of the cabbage’s sulfur-containing glucosinolates.

One cup or 89g of raw cabbage contains 32.6mg of vitamin C (54% of daily recommended value). (14)

It also contains 2.2g (9%) of dietary fibres, 5.2g (2%) of carbohydrates, 92.9-kilo joules (1%) of calories and many other minerals, nutrients, vitamins and proteins.

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