This fruit and vegetable is richer in vitamin C than an orange

Age, genes, intake, disease, exercise, stress, sleep, alcohol, and many other lifestyle factors play a role in how much vitamin C one needs.

Note that cooking affects the nutritional content of foods. Since vitamin C is sensitive to heat and soluble in water, the longer you cook food containing vitamin C, the more it is lost.

Vegetables rich in vitamin C

Here are some foods that contain vitamin C, as well as flavonoids and bioflavonoids (powerful antioxidants found in fruits and vegetables) that work with vitamin C. The following vegetables are excellent sources of vitamin C.

Pepper: One cup of chopped red pepper contains 191 mg of vitamin C.
Red and green peppers: Red peppers contain 64.8 mg of vitamin C.
Dark green leafy vegetables: These include arugula, kale, mustard greens, brussels sprouts, cauliflower, and broccoli. For example, one cup of chopped broccoli contains 81.2 mg of vitamin C.
Potatoes: A medium-sized potato contains 17.7 mg of vitamin C.

Fruits are rich in vitamin C

Citrus fruits and fruit juices are known for their high vitamin C content, but they are not the only or even the best source. The following fruits are excellent sources of vitamin C:

Guava: Just one of these tropical fruits with pink pulp provides 125 mg of vitamin C.
Strawberries: Berries are full of antioxidants, and one cup of sliced ​​strawberries contains 97.6 mg of vitamin C.
Papaya: One cup of the diced flesh of this orange fruit provides 88.3 mg of vitamin C.
Oranges: Almost synonymous with vitamin C, a whole orange provides 82.7 mg of vitamin C.
Kiwi: A small but powerful kiwi, it contains 64 mg of vitamin C.
Blackberries: A cup of blackberries contains 30 mg of vitamin C.
Lemon: A lemon contains 34.4 mg of vitamin C, while a small lemon contains 19.5 mg. You’re unlikely to eat any of these fruits whole, but juice provides most of that amount.

What does science say about vitamin C for certain health conditions?

There is no denying that vitamin C is a vital compound that is essential for the proper functioning of the body. The list of diseases and conditions that vitamin C is believed to improve or prevent continues to grow, but not all claims are backed by science.

Neurological diseases

They include Alzheimer’s disease, multiple sclerosis, Huntington’s disease, and Parkinson’s disease. The authors of a review published in July 2017 in the journal Nutrients examined the literature on vitamin C and neurodegenerative diseases and found promising results for treating neurodegenerative diseases in animal studies, but human studies are time-limited and lack evidence.

Various cancers

While the National Cancer Institute (US) notes that high-dose intravenous administration of vitamin C may improve quality of life for cancer patients, vitamin C has not been approved as a cancer treatment. A study published in the International Journal of Cancer in July 2018 surveyed 182,000 women over 24 years and found that the risk of developing breast cancer for those who ate more than 5.5 servings of fruits and vegetables per day was 11% reduced. Although there is a link between eating more fruits and vegetables and a reduced risk of cancer, there is still no direct link between vitamin C and cancer treatment.

Eye problems such as cataracts and macular degeneration

The eyes have a high metabolic rate, which leads to the production of harmful free radicals that damage cells. The prevailing theory is that because vitamin C is a potent antioxidant, a protector of molecules in the body, it may play a role in fighting free radicals that lead to eye diseases. But a study published in the October 2020 issue of Nutrients found no link between the occurrence of cataracts and vitamin C intake in humans.

Mental disorders, including depression and anxiety

Several smaller studies have shown an association between vitamin C and its positive effects on mood and related disorders, such as depression and anxiety. Several studies were cited in a review published in November 2020 in the Journal of Nutritional Biochemistry that found lower rates of depression and anxiety in people (humans and animals) with higher levels of vitamin C because vitamin C contributes to the maintenance of organs such as the brain. “A biological justification for the positive effect of vitamin C on mood,” but more research is needed to prove that vitamin C can beat depression. Due to the lack of evidence, it is always best to see a medical professional for any mental health issue you have.


How many times have you been asked to take vitamin C when you are sick? When you smell the flu coming on, taking plenty of vitamin C supplements probably won’t help prevent it. Vitamin C may help shorten the duration of a cold, but taking it preventively, research doesn’t necessarily confirm this. A 2017 study by the Ministry of Public Health and the University of Helsinki found that people who took vitamin C regularly before they fell sick didn’t get fewer colds, but seemed to recover more quickly than those who didn’t take a vitamin supplement.

Better iron absorption

There is strong evidence that vitamin C helps the body absorb more iron from food, especially non-heme iron from non-meat food sources. Pairing foods rich in vitamin C with iron-rich foods, such as spinach with orange slices, is especially important for vegetarians, vegans, or people with anemia, as well as women of childbearing age.

Another potential benefit of vitamin C? Younger and healthier skin

It can be said that Vitamin C keeps you young and healthy. According to an article published October 9, 2020 in Scientific Reports, vitamin C stimulates the production of collagen, a protein that helps keep the skin firm and plump. Diets rich in vitamin C likely have other positive benefits for the skin as well. Some of the benefits mentioned in the study include reducing scarring, preventing wrinkles, and maintaining overall skin health.

Vitamin C creams and serums have been on the market for some time, and topical applications of vitamin C seem to work best for collagen formation, although more research is needed.

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