# 5 Foods That Contain Vitamin C and Why You Need Them
Vitamin C is one of the most important nutrients for your body and your skin. It is a powerful antioxidant that helps protect your cells from damage caused by free radicals, which are unstable molecules that can cause aging, inflammation, and diseases. Vitamin C also plays a vital role in the production of collagen, which is the main protein that gives your skin its structure and elasticity. Vitamin C also helps your immune system fight infections and heal wounds, and it enhances the absorption of iron from plant sources.
But how much vitamin C do you need and how can you get it from your diet? The recommended daily intake (RDI) of vitamin C for adults is 90 mg for men and 75 mg for women. However, some experts suggest that higher doses of vitamin C may have additional benefits, such as reducing the risk of chronic diseases, improving mood, and boosting cognitive function. The upper limit of vitamin C intake is 2,000 mg per day, and taking more than that may cause side effects such as diarrhea, nausea, and kidney stones.
The good news is that vitamin C is widely available in many natural foods, especially fruits and vegetables. Here are 5 foods that contain vitamin C and why you should include them in your diet:
## 1. Citrus Fruits
Citrus fruits are the most well-known sources of vitamin C. They include oranges, grapefruits, lemons, limes, and tangerines. One medium orange provides about 70 mg of vitamin C, which is almost 80% of the RDI. Citrus fruits are also rich in other antioxidants, such as flavonoids, that may have anti-inflammatory, anti-cancer, and anti-viral effects. Citrus fruits are also low in calories and high in fiber, which can help you feel full and prevent overeating.
You can enjoy citrus fruits as a fresh snack, a juice, a smoothie, or a salad. You can also use their zest and juice to add flavor and nutrition to your dishes, such as sauces, dressings, marinades, and desserts.
## 2. Red Bell Peppers
Red bell peppers are another excellent source of vitamin C. One medium red bell pepper provides about 152 mg of vitamin C, which is more than 160% of the RDI. Red bell peppers are also high in other nutrients, such as vitamin A, vitamin B6, folate, and potassium. They have a sweet and crunchy taste that can enhance the flavor and texture of your meals.
You can eat red bell peppers raw, cooked, roasted, or grilled. You can add them to your salads, sandwiches, wraps, soups, stir-fries, and casseroles. You can also make them into a dip, a salsa, or a sauce.
## 3. Kiwifruit
Kiwifruit is a delicious and exotic fruit that is native to China but now grown in many countries. One medium kiwifruit provides about 64 mg of vitamin C, which is about 70% of the RDI. Kiwifruit is also a good source of fiber, vitamin K, vitamin E, and potassium. It has a sweet and tangy flavor and a soft and juicy texture.
You can eat kiwifruit as a whole, peeled, or sliced. You can also add it to your salads, yogurts, cereals, smoothies, and desserts. You can also make it into a jam, a chutney, or a pie.
## 4. Broccoli
Broccoli is one of the most nutritious vegetables you can eat. One cup of raw broccoli provides about 81 mg of vitamin C, which is about 90% of the RDI. Broccoli is also rich in fiber, vitamin K, vitamin A, folate, and calcium. It also contains sulforaphane, a compound that may have anti-cancer, anti-inflammatory, and anti-diabetic properties. Broccoli has a mild and earthy flavor and a crisp and tender texture.
You can eat broccoli raw, steamed, boiled, roasted, or sautéed. You can add it to your salads, soups, pastas, pizzas, and quiches. You can also make it into a pesto, a puree, or a soup.
## 5. Strawberries
Strawberries are one of the most popular and delicious fruits in the world. One cup of sliced strawberries provides about 98 mg of vitamin C, which is more than 100% of the RDI. Strawberries are also low in calories and high in fiber, manganese, and antioxidants. They have a sweet and juicy flavor and a soft and smooth texture.
You can eat strawberries as a fresh snack, a juice, a smoothie, or a salad. You can also use them to make jams, pies, cakes, muffins, and ice creams. You can also dip them in chocolate, yogurt, or whipped cream for a decadent treat.
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These are 5 foods that contain vitamin C and why you need them. By including these foods in your diet, you can boost your vitamin C intake and enjoy their many health and beauty benefits. Vitamin C is an essential nutrient that you should not miss out on. Try to eat at least one serving of vitamin C-rich food every day and see the difference it makes in your well-being. 😊
- What is vitamin C and what does it do in the body?
- Vitamin C is a water-soluble vitamin that is found in many foods, especially fruits and vegetables. It acts as an antioxidant in the body, which means it protects the cells from damage caused by free radicals, unstable molecules that can cause aging, inflammation, and diseases. Vitamin C also helps the body make collagen, a protein that gives the skin, bones, joints, and other tissues their structure and strength. Vitamin C also supports the immune system, helps the body fight infections and heal wounds, and improves the absorption of iron from plant sources. ¹
- What are the foods that contain vitamin C and how much vitamin C is in each food?
- There are many foods that contain vitamin C, but some of the richest sources are fruits and vegetables. Some examples of foods that contain vitamin C and the amount of vitamin C in each food are: citrus fruits, such as oranges, grapefruits, lemons, limes, and tangerines. One medium orange provides about 70 mg of vitamin C, which is almost 80% of the daily value (DV). red bell peppers, one medium red bell pepper provides about 152 mg of vitamin C, which is more than 160% of the DV. kiwifruit, one medium kiwifruit provides about 64 mg of vitamin C, which is about 70% of the DV. broccoli, one cup of raw broccoli provides about 81 mg of vitamin C, which is about 90% of the DV. strawberries, one cup of sliced strawberries provides about 98 mg of vitamin C, which is more than 100% of the DV. ²
- What are the benefits of vitamin C for health and beauty?
- Vitamin C has many benefits for health and beauty, such as: improving the health, appearance, and elasticity of the skin, hair, and nails, as vitamin C helps the body produce collagen, elastin, and keratin, the proteins that give the skin, hair, and nails their structure, strength, and shine. reducing the signs of aging, such as wrinkles, fine lines, dark spots, and stretch marks, as vitamin C helps the body renew the cells, lighten the skin, improve its elasticity, and hydrate it. boosting the immune system and preventing diseases, as vitamin C helps the body activate the immune cells, increase the production of antibodies, and reduce the duration and severity of colds, flu, and other infections. improving the mood, energy, and memory, as vitamin C helps the body regulate the levels of serotonin, dopamine, and norepinephrine, the hormones and neurotransmitters that affect the mood, energy, memory, and concentration. ³
- What is the recommended dose of vitamin C and what are the upper limits for it?
- The recommended dose of vitamin C varies depending on the age, sex, health condition, pregnancy, and breastfeeding. According to the National Institute of Medicine, the recommended dose of vitamin C for adults is 90 mg for men and 75 mg for women. However, some experts suggest that higher doses of vitamin C may have additional benefits, such as reducing the risk of chronic diseases, improving the mood, and enhancing the cognitive function. The upper limit of vitamin C intake is 2,000 mg per day, and taking more than that may cause side effects such as diarrhea, nausea, and kidney stones. ⁴
- How can I increase my vitamin C intake from natural foods?
- You can increase your vitamin C intake from natural foods by eating a variety of fruits and vegetables that are
rich in vitamin C every day. You can enjoy them as fresh snacks, juices, smoothies, or salads. You can also use their zest and juice to add flavor and nutrition to your dishes, such as sauces, dressings, marinades, and desserts. You can also cook them in ways that preserve their vitamin C content, such as steaming or microwaving. You can also take vitamin C supplements if you have trouble getting enough vitamin C from your diet, but you should consult your doctor before taking any supplements. ⁵
| Food | Amount of Vitamin C per 100 g (mg) | Source |
|---|---|---|
| Citrus fruits | 70 | [1] |
| Red bell pepper | 152 | [2] |
| Kiwifruit | 64 | [2] |
| Broccoli | 81 | [2] |
| Strawberries | 98 | [2] |