Vitamin C: The Essential Nutrient
Vitamin C, also known as ascorbic acid, is one of the best immune-boosting vitamins and plays numerous vital roles in the body. It supports resistance to infections, such as colds, promotes wound healing, and is essential for collagen production—a protein that connects and supports bodily tissues like skin, bones, tendons, muscles, and cartilage. Vitamin C also enhances iron absorption and helps prevent cataracts by increasing blood flow to the eyes. Additionally, it is known as an antioxidant, protecting cells from damage caused by free radicals. This cellular damage from free radicals is linked to cardiovascular diseases, cancer, and other chronic conditions.
As a water-soluble vitamin, our bodies cannot produce or store vitamin C. Therefore, it is necessary to obtain it daily to prevent deficiency. Certain factors can increase the risk of vitamin C deficiency, including smoking, exposure to pollution, caffeine consumption, stress, recovery from illness or surgery, continuous aspirin use, and being over the age of 55. Individuals who bruise easily or are prone to infections and colds, experience low energy, or have bleeding gums and frequent nosebleeds may also signal a higher need for vitamin C.
Top Fruits Rich in Vitamin C
- Guava
Guava ranks first in vitamin C content, with about 200 mg per 100 g. This tropical fruit contains four times the amount of vitamin C found in oranges and is also rich in vitamin A, folate, and minerals like potassium, copper, and manganese. It is high in fiber, low in saturated fat, cholesterol, and sodium, making it excellent for immune health.
2 Blackcurrants
Blackcurrants contain nearly 200 mg of vitamin C per 100 g, four times that of oranges. Known for their sweet-tart flavor, they have been used traditionally to treat sore throats and are now popular in syrups and liqueurs. They are also rich in antioxidants and flavonoids, which help reduce inflammation, particularly in urinary tract infections.
3 Dalat Peppers
Dalat peppers, especially the red variety, are high in vitamin C, providing approximately 140 mg per 100 g for red peppers and around 80 mg for green peppers. They are low in calories and also supply vitamin B6, iron, and potassium. Cooking may reduce vitamin C content.
4 Broccoli
This superfood contains about 89 mg of vitamin C per 100 g and is packed with beta-carotene, carotenoids, B vitamins (including folate), calcium, zinc, and fiber. To retain its nutrients, broccoli should be steamed or boiled rather than overcooked.
5 Strawberries
Strawberries contain about 80 mg of vitamin C per 100 g and are rich in fiber and antioxidants. Interestingly, strawberries are unique in that their seeds are on the outside. Eating them fresh maximizes their antioxidant value and vitamin C retention.
6 Kiwi
Kiwi provides about 70 mg of vitamin C per 100 g and is also rich in potassium, antioxidants, and omega-3 fatty acids. It is important to eat kiwi soon after it ripens and to cut it just before consumption to preserve its vitamin C content.
7 Papaya
Papaya contains around 62 mg of vitamin C per 100 g and is also high in antioxidants like carotenoids and flavonoids, as well as vitamin A and folate. This tropical fruit may help reduce the risk of colon and cervical cancers and contains papain, an enzyme that aids digestion.
8 Oranges
Surprisingly, oranges rank ninth in vitamin C content, providing about 50 mg per 100 g. Known as a winter fruit, oranges support the immune system and can lower cancer risk. Citrus fruits also improve blood circulation and help lower cholesterol, with whole fruits being more beneficial than juice.
9 Cauliflower
Cauliflower contains about 46 mg of vitamin C per 100 g and is known for its potential anti-cancer properties. It also provides B vitamins (including folate) and vitamin K. Like broccoli, it is best prepared by steaming or boiling to retain its nutrients.
Daily Vitamin C Recommendations
It is recommended that men consume about 90 mg and women about 75 mg of vitamin C daily. Some experts suggest higher doses of 200-300 mg for better protection. While there is no consensus on daily supplementation, obtaining vitamin C through food is crucial for maintaining health.
