20 Superfoods To Improve Vitamin C Deficiency

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Introduction

Vitamin C is crucial for normal growth and development in the body. It also plays a significant role in repairing body tissues! The protein found in the skin, ligaments, and tendons is formed by vitamin C. This water-soluble vitamin is essentially an antioxidant. Other important functions of vitamin C in the human body include building immunity, collagen synthesis, and the production of neurotransmitters.

Men need a minimum of 90 mg of vitamin C daily, whereas women need a minimum of 75 mg. Here’s a list of Vitamin C fruits and vegetables that are easily accessible!

Vitamin C Rich Superfoods

1. The Kakadu Plum

Well, the first one on the list has to be the Kakadu plum! This superfruit from Australia contains more vitamin C than 100 oranges! It is said that 100 grams of Kakadu plum contain over 2500 mg of vitamin C.

2. Chilli Pepper

Next is the spicy green chilli pepper that heavily contributes to vitamin C in the body. One single green chilli is said to have about 110 mg of vitamin C! It’s almost unbelievable.

3. Blackcurrants

One can’t talk about fruits high in vitamin C without talking about blackcurrants. It is proven that 55 grams of this fruit have about 100 mg of vitamin C. Blackcurrants get their dark color from antioxidants called anthocyanins that are present in the fruit.

4. Collard greens

This vegetable is rich in vitamin C as it provides about 200 mg of vitamins in just one cup. Even after cooking, when most of the nutrients are lost, this leafy vegetable provides about 115 mg of vitamin C! It also provides the human body with calcium, fiber, and vitamin A.

5. Broccoli

The not-so-loved, cruciferous vegetable contains 65 mg of vitamin C per 100 gm. Not only is broccoli rich in vitamin C, but it also decreases the risk of cancer!

6. Lemon

This citrusy delight is a powerhouse of vitamin C. One lemon generally provides 45 mg of vitamin C. Oh! Lemons are antioxidants too.

7. Papaya

Papaya has made it to the vitamin C fruits list, and here’s why. One cup of this cut fruit contains 88 mg of vitamin C, which covers the daily requirement of vitamin C in women.

8. Parsley

Just another green helping people get healthier. Other than vitamin C, fresh parsley also contains antioxidants and vitamin K.

9. Kiwi

This yummy superfruit is more than just its taste. An average kiwi has about 50 mg of vitamin C. Two kiwis a day can keep vitamin C deficiency away! It is also great for the immune system, as blood cell activity increases on regular consumption of this fruit.

10. Red Acerola Cherries

Acerola cherries are easily at the top of the vitamin C fruits list. Half a cup of these cherries contains 825 mg of vitamin C! They’re not just rich in vitamins but also have anti-inflammatory properties.

11. Guava

This lycopene-rich fruit provides the human body with 125 mg of vitamin C! It works wonders for those who want to lower cholesterol and blood sugar levels.

12. Rose Hip

It’s small. It’s tangy. And it is rich in nutrients! Put together about 100 grams of rose hip, and about 43% of the daily dose of vitamin C required is met! This fruit helps in protecting the integration of the skin as one age.

13. Bell Peppers

One large bell pepper, preferably yellow, has about 350 mg of vitamin C! On the other hand, green bell peppers only contain half of vitamin C (about 175 mg).

14. Cantaloupe

This tasty seasonal fruit is a great source of vitamins! It is also high in fiber. A cup of cantaloupe contains about 1/5th of the daily vitamin C requirement.

15. Kale

If one wants to avoid every chance of being diagnosed with a chronic illness, 100 grams of kale daily can do that magic! It also has anti-inflammatory properties.

16. Brussels Sprouts

Easily making it to the top of the vitamin C vegetable list, sprouts are full of nutrition. A cup of sprouts a day can easily suffice your daily vitamin C requirements. This vegetable also provides folate, fiber, vitamin K, potassium, and magnesium to the human body. It majorly promotes bone health, reducing fractures and osteoporosis.

17. Lychee

One small lychee can provide the human body with 7 mg of vitamin C. This means that having about 12-13 lychees can suffice the daily requirement of vitamin C! Lychee is the healthy choice of acids such as chlorogenic acid, gallic acid, and caffeic acid.

18. Strawberries

One needs to eat one full bowl of sliced strawberries to reach the daily vitamin C value. No more, no less. Strawberries are a super fruit containing manganese, folate, and some of the most beneficial antioxidants.

19. American Persimmons

These orange-colored delights look just like tomatoes. They are available in several variants. It has been studied that American persimmons contain over nine times more vitamin C when compared to Japanese persimmons. One single persimmon contains 16.5 mg of vitamin C.

20. Oranges

It goes without saying that orange is the most accessible, juicy, tasty form of vitamin C because of its high citrus levels. An average orange provides about 85 mg of vitamin C.

Conclusion

Hopefully, this article helped understand that some deciduous fruits and vegetables are a great solution for vitamin C deficiency. Stay tuned to receive more insightful content from us!