TOP 10 VITAMIN C FOODS

Vitamin C is a water-soluble vitamin that plays a role in maintaining the health of the body’s connective tissue as well as acting as an antioxidant.

A severe vitamin C deficiency will result in scurvy, a disease resulting from the breakdown of collagen.

VITAMIN C

Scurvy is rarely seen today, as only a very small amount of vitamin C is needed to prevent it.
But even mild vitamin C deficiency symptoms include: easy bruising, bleeding gums, slow wound healing, dry splitting hair, nosebleeds, and dry red spots on the skin, where blood has leaked out of the capillaries.
Benefits of consuming vitamin C rich foods include:
Promotes healthy glowing skin and collagen formationImproves mineral absorptionFights free radical damageBoosts immunity fighting colds and fluImproves health of gums and teethVital for circulation and heart healthThe RDA for vitamin C is 90 mg/day for men and 75 mg/day for women. The Daily Value is 60 mg.

Top 10 Vitamin C Foods List

1) Oranges1 large: 82 mg (over 100% DV)

2) Red peppers½ cup chopped, raw: 95 mg (over 100% DV)

3) Kale1 cup: 80 mg (134% DV)

4) Brussels sprouts½ cup cooked: 48 mg (80% DV)

5) Broccoli½ cup cooked: 51 mg (107% DV)

6) Strawberries½ cup: 42 mg (70% DV)

7) Grapefruit

½ cup: 43 mg (71% DV)

8) Guava

1 fruit: 125 mg (over 100% DV)

9) Kiwi

1 piece: 64 mg (33% DV)

10) Green peppers

½ c chopped, raw: 60 mg (100% DV)

Top Health Benefits of Vitamin C

Healthy Immune Function

Vitamin C stimulates the production of white blood cells and helps these immune cells to function properly. Vitamin C, since it is an antioxidant, helps protect white blood cells from oxidative damage and therefore keeps them functioning properly.

Although it is commonly believed that vitamin C will boost the immune system to help fight off colds, the studies regarding its ability to prevent or reduce illness have been inconclusive.

Skin health

Higher vitamin C intakes have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C is a powerful antioxidant which can help reduce the effect oxidative damage caused by pollution, stress, or poor diet.

Free radicals formed by oxidative damage speed up the aging process, but adequate intakes of vitamin C may help slow it down, especially on the appearance of the skin.

Reduced Risk of Stroke

The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50% decreased risk of stroke.

The exact reason is still unclear and researchers are unsure if it is just the high consumption of fruit and vegetables from the diet that lowers the risk of stro