Vitamin C Foods: Benefits, Lists, and Recipes
by Admin
Posted on 20-05-2025 10:41 AM
By marty kendall
vitamin c, celebrated for its immune-boosting prowess, hides a treasure trove of health benefits beyond fighting off colds.
In this article, we’ll uncover the many facets of this vital nutrient and the foods. From fortifying your immune system and enhancing skin health to aiding in wound healing and mood regulation, vitamin c is a true nutritional superhero, especially when it comes to boosting immunity, promoting skin health, and combating cold and flu symptoms. We’ll guide you through vitamin c-rich foods, offer delectable recipes, and reveal its roles in the body, historical significance, and factors affecting its availability.
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80 mg (134% dv) vitamin c per cup of kale (67 g) kale is one of the most nutritious foods there is and has long been touted for the health benefits eating it brings. If you take a look at its nutritional profile , you will notice that it contains a wide range of vitamins and minerals. This includes vitamin a, vitamin k, calcium, iron, manganese and of course, vitamin c. Kale is also a source of powerful antioxidants like quercetin and kaempferol. Kale does have a slightly bitter taste, but can be combined with other ingredients to make it more palatable.
High Vitamin C Foods (Per Serving)
Amount of vitamin c per serving: 1,000 mg per teaspoon
form of vitamin: liquid
count: 120 milliliters, or 24 servings
price: around $38. 50 for 24 servings
the pure encapsulations liposomal vitamin c liquid provides 1,000 mg of vitamin c in 1 teaspoon and has a citrus flavor. According to the company, it contains non-gmo ingredients and is suitable for vegans and vegetarians. This is a liposomal vitamin c product, meaning tiny bubbles of oil contain the product’s vitamin c.
According to one
, the gut absorbs this form of vitamin c easier. However, the company may have factored this into the product’s price, which is higher than that of other products by other brands.
Fruit and vegetables are good sources of vitamin c, and ~90% of the daily intake in the general population comes from these sources. The content varies between species, but citrus fruit, kiwi, mango, and vegetables such as broccoli, tomatoes, and peppers are all rich sources of vitamin c. Because vitamin c degrades when heated and during storage, the processing and preparation procedures should be considered when estimating dietary intake of vitamin c. A total of 5–9 servings of fresh, minimally processed, or frozen fruit and vegetables per day is estimated to equal ~200 mg of vitamin c. The presence of vitamin c in dietary products other than fruit and vegetables is typically due to its addition as a preservative to processed foods to protect against oxidation.
Vitamin c deficiency, commonly called scurvy, is a well-documented nutritional disorder with historical significance that continues to impact global health today. Vitamin c is an essential nutrient for maintaining an individual's good health and well-being. Vitamin c has significant antioxidant properties that protect cells from free radical damage. In addition, vitamin c also nurtures the growth and repair of skin, cartilage, bone, and teeth. Vitamin c deficiency is often linked to low socioeconomic status, food insecurity, and limited access to nutritious foods. Classic signs of vitamin c deficiency include corkscrew hairs, perifollicular hemorrhages, and gingival bleeding. Scurvy is a rare and reversible condition that requires early diagnosis and treatment.
Vitamin c, also called l-ascorbic acid, is a water-soluble vitamin that is an essential part of your diet. Although some animals can produce their own vitamin c, humans have to get it from other sources. Research suggests that eating foods rich in vitamin c is essential to staying healthy. You can get plenty of vitamin c from fresh fruits and vegetables, but it's also available as a dietary supplement.
1 cup (149 grams), chopped, contains 191 milligrams (212% dv) red pepper is rich in many essential nutrients, including vitamin c, and like other spicy foods , it can support heart health, a healthy metabolism, digestion, immune function and more.
Foods rich in vitamin c , such as oranges and berries, offer many health benefits. And while it’s true that you can get plenty of vitamin c by eating lots of fruits and vegetables, dietary vitamin c generally won’t provide enough for you to see a noticeable improvement in your skin. This is because dietary intake of vitamin c is sufficient to reach lower levels of your skin, but generally won’t reach the top layers of the skin. However tasty, eating a pint of blueberries isn’t likely to help your skin get that youthful glow (even if it's great for the rest of your body).