Health Education: Vitamin C

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.

7 Impressive Ways Vitamin C Benefits Your Body:

Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.

It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.

The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men (1).

While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.

Here are 7 scientifically-proven benefits of taking a vitamin C supplement.

1. May reduce your risk of chronic disease

Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses.

Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.

When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.

Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.

SUMMARY

Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.

2. May help manage high blood pressure

Approximately one-third of American adults have high blood pressure.

High blood pressure puts you at risk of heart disease, the leading cause of death globally.

Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.

An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.

Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.

In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average.

While these results are promising, it’s not clear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.

SUMMARY

Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.

3. May lower your risk of heart disease

Heart disease is the leading cause of death worldwide.

Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.

Vitamin C may help reduce these risk factors, which may reduce heart disease risk.

For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement.

Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease.

However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet.

Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels.

The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.

In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich diet, then supplements may not provide additional heart health benefits.

SUMMARY

Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.

4. May reduce blood uric acid levels and help prevent gout attacks

Gout is a type of arthritis that affects approximately 4% of American adults.

It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain.

Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.

Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.

For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least.

Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk.

Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placebo.

While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed.

SUMMARY

Vitamin-C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

5. Helps prevent iron deficiency

Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.

Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb.

This is especially useful for people on a meat-free diet, as meat is a major source of iron.

In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67%.

As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.

In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia.

If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.

SUMMARY

Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.

6. Boosts immunity

One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.

First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.

Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.

Studies have also shown that taking vitamin C may shorten wound healing time.

What’s more, low vitamin C levels have been linked to poor health outcomes.

For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time.

SUMMARY

Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.

7. Protects your memory and thinking as you age

Dementia is a broad term used to describe symptoms of poor thinking and memory.

It affects over 35 million people worldwide and typically occurs among older adults.

Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia.

Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember.

Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C.

Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age.

Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health.

SUMMARY

Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.

Unproven claims about vitamin C

While vitamin C has many scientifically proven benefits, it also has many unfounded claims supported by either weak evidence or no evidence at all.

Here are some unproven claims about vitamin C:

Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them.

Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer.

Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harm.

May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that show vitamin C can treat lead toxicity.

SUMMARY

Although vitamin C has many proven benefits, it has not been shown to prevent the common cold, reduce cancer risk, protect against eye diseases, or treat lead toxicity.

The bottom line

Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements.

It has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet.

Vitamin c deficiency:

Scurvy happens when there is a lack of vitamin C or ascorbic acid. The deficiency leads to symptoms of weakness, anemia, gum disease, and skin problems. This is because vitamin C is needed for making collagen, an important component in connective tissues.

15 Signs and Symptoms of Vitamin C Deficiency

Vitamin C is an essential nutrient that must be consumed regularly to prevent deficiency.

While deficiency is relatively rare in developed countries due to the availability of fresh produce and the addition of vitamin C to certain foods and supplements, it still affects roughly 7% of adults in the US.

The most common risk factors for vitamin C deficiency are poor diet, alcoholism, anorexia, severe mental illness, smoking, and dialysis.

While symptoms of severe vitamin C deficiency can take months to develop, there are some subtle signs to watch out for.

Here are the 15 most common signs and symptoms of vitamin C deficiency.

Rough, Bumpy Skin
Corkscrew-Shaped Body Hair
Bright Red Hair Follicles
Spoon-Shaped Fingernails With Red Spots or Lines
Dry, Damaged Skin
Easy Bruising
Slowly Healing Wounds
Painful, Swollen Joints
Weak Bones
Bleeding Gums and Tooth Loss
Poor Immunity
Persistent Iron Deficiency Anemia
Fatigue and Poor Mood
Unexplained Weight Gain
Chronic Inflammation and Oxidative Stress

1. Rough, Bumpy Skin

Vitamin C plays a key role in collagen production, a protein that is abundant in connective tissues like skin, hair, joints, bones, and blood vessels.

When vitamin C levels are low, a skin condition known as keratosis pilaris can develop.

In this condition, bumpy “chicken skin” forms on the back of the upper arms, thighs, or buttocks due to a buildup of keratin protein inside the pores.

Keratosis pilaris caused by vitamin C deficiency typically appears after three to five months of inadequate intake and resolves with supplementation.

However, there are many other potential causes of keratosis pilaris, so its presence alone is not enough to diagnose a deficiency.

SUMMARY

Vitamin C deficiency can cause the formation of small acne-like bumps on the arms, thighs, or buttocks. However, these bumps alone are not enough to diagnose a deficiency.

2. Corkscrew-Shaped Body Hair

Vitamin C deficiency can also cause hair to grow in bent or coiled shapes due to defects that develop in the protein structure of hair as it grows.

Corkscrew-shaped hair is one of the hallmark signs of vitamin C deficiency but may not be obvious, as these damaged hairs are more likely to break off or fall out.

Hair abnormalities often resolve within one month of treatment with adequate amounts of vitamin C.

SUMMARY

Abnormally bent, coiled, or corkscrew-shaped body hairs are a hallmark sign of vitamin C deficiency, but they may be difficult to detect, as these hairs are more likely to fall out.

3. Bright Red Hair Follicles

Hair follicles on the surface of the skin contain many tiny blood vessels that supply blood and nutrients to the area.

When the body is deficient in vitamin C, these small blood vessels become fragile and break easily, causing small, bright red spots to appear around the hair follicles.

This is known as perifollicular hemorrhage and a well-documented sign of severe vitamin C deficiency.

Taking vitamin C supplements typically resolves this symptom within two weeks.

SUMMARY

Hair follicles contain many tiny blood vessels that can rupture due to a vitamin C deficiency, causing bright red spots to appear around the follicles.

4. Spoon-Shaped Fingernails With Red Spots or Lines

Spoon-shaped nails are characterized by their concave shape and often thin and brittle.

They are more commonly associated with iron deficiency anemia but have also been linked to vitamin C deficiency.

Red spots or vertical lines in the nail bed, known as splinter hemorrhage, may also appear during vitamin C deficiency due to weakened blood vessels that rupture easily.

While the visual appearance of fingernails and toenails may help determine the likelihood of vitamin C deficiency, note that it’s not considered diagnostic.

SUMMARY

Vitamin C deficiency is associated with spoon-shaped fingernails and red lines or spots underneath the nail bed.

5. Dry, Damaged Skin

Healthy skin contains large amounts of vitamin C, especially in the epidermis, or outer layer of skin.

Vitamin C keeps skin healthy by protecting it from oxidative damage caused by the sun and exposure to pollutants like cigarette smoke or the ozone.

It also promotes collagen production, which keeps skin looking plump and youthful.

High intakes of vitamin C are associated with better skin quality, while lower intakes are associated with a 10% increased risk of developing dry, wrinkled skin.

While dry, damaged skin can be linked to vitamin C deficiency, it can also be caused by many other factors, so this symptom alone is not enough to diagnose a deficiency.

SUMMARY

Low intakes of vitamin C are associated with dry, sun-damaged skin, but these symptoms can also be caused by other factors.

6. Easy Bruising

Bruising occurs when blood vessels under the skin rupture, causing blood to leak into the surrounding areas.

Easy bruising is a common sign of vitamin C deficiency since poor collagen production causes weak blood vessels.

Deficiency-related bruises may cover large areas of the body or appear as small, purple dots under the skin.

Easy bruising is often one of the first obvious symptoms of a deficiency and should warrant further investigation into vitamin C levels.

SUMMARY

Vitamin C deficiency weakens blood vessels, causing easy bruising. It’s often one of the first obvious signs of vitamin C deficiency.

7. Slowly Healing Wounds

Since vitamin C deficiency slows the rate of collagen formation, it causes wounds to heal more slowly.

Research has shown that people with chronic, non-healing leg ulcers are significantly more likely to be deficient in vitamin C than those without chronic leg ulcers.

In severe cases of vitamin C deficiency, old wounds may even reopen, increasing the risk of infection.

Slow wound healing is one of the more advanced signs of deficiency and typically not seen until someone has been deficient for many months.

SUMMARY

Vitamin C deficiency interferes with tissue formation, causing wounds to heal more slowly. This is considered an advanced sign of deficiency, so other signs and symptoms would likely appear first.

8. Painful, Swollen Joints

Since joints contain a lot of collagen-rich connective tissue, they can also be affected by vitamin C deficiency.

There have been many reported cases of joint pain associated with vitamin C deficiency, often severe enough to cause limping or difficulty walking.

Bleeding within the joints can also occur in people who are deficient in vitamin C, causing swelling and additional pain.

Yet, both of these symptoms can be treated with vitamin C supplements and commonly resolve within one week.

SUMMARY

Vitamin C deficiency often causes severe joint pain. In severe cases, bleeding can occur within the joints, causing painful swelling.

9. Weak Bones

Vitamin C deficiency can also affect bone health. In fact, low intake has been linked to increased risk of fracture and osteoporosis.

Research has found that vitamin C plays a critical role in bone formation, so a deficiency can increase the rate of bone loss.

Children’s skeletons may be especially affected by vitamin C deficiency, as they are still growing and developing.

SUMMARY

Vitamin C is important for bone formation, and deficiency can increase the risk of developing weak and brittle bones.

10. Bleeding Gums and Tooth Loss

Red, swollen, bleeding gums are another common sign of vitamin C deficiency.

Without adequate vitamin C, the gum tissue becomes weakened, and inflamed and blood vessels bleed more easily.

In advanced stages of vitamin C deficiency, gums may even appear purple and rotten.

Eventually, teeth can fall out due to unhealthy gums and weak dentin, the calcified inner layer of teeth.

SUMMARY

Red, bleeding gums are a common sign of vitamin C deficiency, and severe deficiency can even lead to tooth loss.

11. Poor Immunity

Studies show that vitamin C accumulates inside various types of immune cells to help them combat infection and destroy disease-causing pathogens.

Vitamin C deficiency is associated with poor immunity and a higher risk of infection, including serious illnesses like pneumonia.

In fact, many people with scurvy, a disease caused by vitamin C deficiency, eventually die of infection due to their poorly functioning immune systems.

SUMMARY

Vitamin C is an important nutrient for the immune system. Low vitamin C levels are linked to an increased risk of infection, while a severe deficiency can cause death from infectious diseases.

12. Persistent Iron Deficiency Anemia

Vitamin C and iron deficiency anemia often occur together.

Signs of iron deficiency anemia include paleness, fatigue, trouble breathing during exercise, dry skin and hair, headache, and spoon-shaped fingernails.

Low levels of vitamin C may contribute to iron deficiency anemia by reducing the absorption of iron from plant-based foods and negatively affecting iron metabolism.

Vitamin C deficiency also increases the risk of excessive bleeding, which can contribute to anemia.

If iron deficiency anemia persists for a long time with no obvious causes, it may be wise to check your vitamin C levels.

SUMMARY

Vitamin C deficiency may increase the risk of iron deficiency anemia by reducing iron absorption and increasing the likelihood of bleeding.

13. Fatigue and Poor Mood

Two of the earliest signs of vitamin C deficiency are fatigue and poor mood.

These symptoms can even appear even before a full-blown deficiency develops.

While fatigue and irritability maybe some of the first symptoms to appear, they typically resolve after just a few days of adequate intake or within 24 hours of high-dose supplementation.

SUMMARY

Signs of fatigue and poor mood can appear even with low-to-normal levels of vitamin C, but they quickly turn around with adequate vitamin C intake.

14. Unexplained Weight Gain

Vitamin C may help protect against obesity by regulating the release of fat from fat cells, reducing stress hormones, and decreasing inflammation.

Research has found a consistent link between low intake of vitamin C and excess body fat, but it’s not clear whether it is a cause and effect relationship.

Interestingly, low blood levels of vitamin C have been linked to higher amounts of belly fat, even in normal-weight individuals.

While excess body fat alone is not enough to indicate a vitamin C deficiency, it may be worth examining after other factors have been ruled out.

SUMMARY

Low vitamin C intake has been linked to increased body fat in humans, but other factors may be involved, such as diet quality.

15. Chronic Inflammation and Oxidative Stress

Vitamin C is one of the body’s most important water-soluble antioxidants.

It helps prevent cellular damage by neutralizing free radicals that can cause oxidative stress and inflammation in the body.

Oxidative stress and inflammation have been linked to many chronic illnesses, including heart disease and diabetes, so reducing levels is likely beneficial.

Low intakes of vitamin C have been linked to higher levels of inflammation and oxidative stress, as well as an increased risk of heart disease.

One study found that adults with the lowest blood levels of vitamin C were nearly 40% more likely to develop heart failure within 15 years than those with the highest blood levels, even though they were not deficient in vitamin C.

SUMMARY

Regular consumption of antioxidants like vitamin C is associated with health benefits, while low intakes may increase inflammation and oxidative stress.

The Best Food Sources of Vitamin C

The recommended daily intake (RDI) for vitamin C is 90 mg for men and 75 mg for women.

Smokers are advised to consume an additional 35 mg per day, as tobacco reduces the absorption of vitamin C and increases the body’s use of the nutrient.

Very little vitamin C is needed to prevent scurvy. Just 10 mg per day is enough, which is roughly the amount found in one tablespoon of fresh bell pepper or the juice of half a lemon.

Some of the best food sources of vitamin C (per cup) include:

Acerola cherry: 2,740% of the RDI
Guava: 628% of the RDI
Blackcurrants: 338% of the RDI
Sweet red pepper: 317% of the RDI
Kiwifruit: 273% of the RDI
Lychee: 226% of the RDI
Lemon: 187% of the RDI
Orange: 160% of the RDI
Strawberry: 149% of the RDI
Papaya: 144% of the RDI
Broccoli: 135% of the RDI
Parsley: 133% of the RDI

Vitamin C rapidly breaks down when exposed to heat, so raw fruits and vegetables are better sources than cooked ones.

Since the body does not store large amounts of vitamin C, it is recommended to eat fresh fruits and vegetables every day.

Supplementing with vitamin C has not been found to be toxic, but taking more than 2,000 mg per day may cause abdominal cramps, diarrhea, and nausea, as well as increase the risk of developing oxalate kidney stones in men.

Additionally, doses over 250 mg per day may interfere with tests designed to detect blood in the stool or stomach and should be discontinued two weeks before testing.

SUMMARY

Fresh fruits and vegetables are excellent sources of vitamin C and should prevent deficiency when consumed on a daily basis. Supplementing with vitamin C is not toxic but may cause unpleasant side effects at high doses.

The Bottom Line

Vitamin C deficiency is relatively rare in developed countries but still affects more than 1 in 20 people.

Since humans cannot make vitamin C or store it in large amounts, it must be consumed regularly to prevent deficiency, ideally through fresh fruits and vegetables.

There are many signs and symptoms of deficiency, most of which are related to impairments in collagen production or not consuming enough antioxidants.

Some of the earliest signs of deficiency include fatigue, red gums, easy bruising and bleeding, joint pain, and rough, bumpy skin.

As the deficiency progresses, bones may become brittle, nail, and hair deformities can develop, wounds may take longer to heal and the immune system suffers.

Inflammation, iron-deficiency anemia, and unexplained weight gain may be other signs to watch for.

Thankfully, deficiency symptoms are usually resolved once vitamin C levels are restored.

20 Foods That Are High in Vitamin C

Kakadu Plums
Acerola Cherries
Rose Hips
Chili Peppers
Guavas
Sweet Yellow Peppers
Blackcurrants
Thyme
Parsley
Mustard Spinach
Kale
Kiwis
Broccoli
Brussels Sprouts
Lemons
Lychees
American Persimmons
Papayas
Strawberries
Oranges

Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.

It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.

It’s also vital for collagen synthesis, connective tissue, bones, teeth, and small blood vessels.

The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.

The current daily value (DV) for vitamin C is 90 mg.

Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy

Here are the top 20 foods that are high in vitamin C.

1. Kakadu Plums

The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.

It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV.

It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health.

SUMMARY

Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.

2. Acerola Cherries

Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 822 mg of vitamin C or 913% of the DV.

Animal studies using acerola extract have shown that it may have cancer-fighting properties, help prevent UVB skin damage, and even decrease DNA damage caused by a bad diet.

Despite these promising results, no human-based studies on the effects of acerola cherry consumption exist.

SUMMARY

Just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C. The fruit may even have cancer-fighting properties, although human-based research is lacking.

3. Rose Hips

The rosehip is a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C.

Approximately six rose hips provide 119 mg of vitamin C or 132% of the DV.

Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.

Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness, and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis.

SUMMARY

Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.

4. Chili Peppers

One green chili pepper contains 109 mg of vitamin C or 121% of the DV. In comparison, one red chili pepper delivers 65 mg or 72% of the DV.

Moreover, chili peppers are rich in capsaicin, the compound that is responsible for their hot taste. Capsaicin may also reduce pain and inflammation.

There is also evidence that approximately one tablespoon (10 grams) of red chili powder may help increase fat burning.

SUMMARY

Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.

5. Guavas

This pink-fleshed tropical fruit is native to Mexico and South America.

Single guava contains 126 mg of vitamin C or 140% of the DV. It’s particularly rich in the antioxidant lycopene.

A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels.

SUMMARY

Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.

6. Sweet Yellow Peppers

The vitamin C content of sweet or bell peppers increases as they mature.

Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the DV, which is double the amount found in green peppers.

Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.

A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared to those with the lowest intakes.

SUMMARY

Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One-half cup of sweet yellow peppers delivers 152% of the recommended DV.

7. Blackcurrants

One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C or 112% of the DV.

Antioxidant flavonoids known as anthocyanins give them their rich, dark color.

Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and neurodegenerative diseases.

SUMMARY

Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 112% of the DV for vitamin C and may help reduce chronic inflammation.

8. Thyme

Gram for gram, fresh thyme has three times more vitamin C than oranges and one of the highest vitamin C concentrations of all culinary herbs.

One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% of the DV (23).

Even just sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal adds 3.5–7 mg of vitamin C to your diet, which can strengthen your immunity and help fight infections.

While thyme is a popular remedy for sore throats and respiratory conditions, it’s also high in vitamin C, which helps improve immune health, make antibodies, destroy viruses and bacteria, and clear infected cells.

SUMMARY

Thyme contains more vitamin C than most culinary herbs with 160 mg per 100 grams. One ounce of fresh thyme provides 50% of the DV for vitamin C. Thyme and other foods high in vitamin C boost your immunity.

9. Parsley

Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the recommended DV.

Along with other leafy greens, parsley is a significant source of plant-based, non-heme iron.

Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia.

One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their meals. At the end of the study, their iron levels had increased by 17%, hemoglobin by 8%, and ferritin, which is the stored form of iron, by 12%

SUMMARY

Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.

10. Mustard Spinach

One cup of raw chopped mustard spinach provides 195 mg of vitamin C or 217% of the DV.

Even though the heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C or 130% of the DV.

As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber, and folate.

SUMMARY

Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.

11. Kale

Kale is a cruciferous vegetable.

One cup of chopped raw kale provides 80 mg of vitamin C or 89% of the DV. It also supplies high quantities of vitamin K and the carotenoids lutein and zeaxanthin.

One cup of cooked kale provides 53 mg or 59% of the DV for vitamin C.

While cooking this vegetable reduces its vitamin C content, one study found that boiling, frying, or steaming leafy greens helps release more of their antioxidants. These potent antioxidants may help reduce chronic inflammatory diseases.

SUMMARY

Kale contains 120 mg of vitamin C per 100 grams. One cup of raw kale delivers 89% of the DV for vitamin C, while a lightly steamed cup provides 59%.

12. Kiwis

One medium kiwi packs 71 mg of vitamin C or 79% of the DV.

Studies have shown that vitamin-C-rich kiwifruit may help reduce oxidative stress, lower cholesterol, and improve immunity.

A study in 30 healthy people aged 20–51 found that eating 2–3 kiwis every day for 28 days reduced blood platelet stickiness by 18% and lowered triglycerides by 15%. This may reduce the risk of blood clots and stroke.

Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C normalized after just one week, having increased by 304%.

SUMMARY

Kiwis contain 93 mg of vitamin C per 100 grams. One medium-sized kiwi provides 79% of the DV for vitamin C, which benefits blood circulation and immunity.

13. Broccoli

Broccoli is a cruciferous vegetable. One-half cup of cooked broccoli provides 51 mg of vitamin C or 57% of the DV.

Numerous observational studies have shown a possible association between eating plenty of vitamin-C-rich cruciferous vegetables and lowered oxidative stress, improved immunity, and a decreased risk of cancer and heart disease.

One randomized study gave 27 young men who were heavy smokers a 250-gram serving of steamed broccoli containing 146 mg of vitamin C every day. After ten days, their levels of the inflammatory marker C-reactive protein had decreased by 48%.

SUMMARY

Broccoli contains 89 mg of vitamin C per 100 grams. One-half cup of steamed broccoli provides 57% of the DV for vitamin C and may lower your risk of inflammatory diseases.

14. Brussels Sprouts

One-half cup of cooked Brussels sprouts provides 49 mg or 54% of the DV for vitamin C.

Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese, and potassium.

Both vitamins C and K are important for your bone health. In particular, vitamin C aids the formation of collagen, which is the fibrous part of your bones.

A large 2018 review found that a high dietary intake of vitamin C was associated with a 26% reduced risk of hip fractures and a 33% reduced risk of osteoporosis.

SUMMARY

Brussels sprouts contain 85 mg of vitamin C per 100 grams. One-half cup of steamed Brussels sprouts provides 54% of the DV for vitamin C, which may improve your bone strength and function.

15. Lemons

Lemons were given to sailors during the 1700s to prevent scurvy. One whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of the DV.

The vitamin C in lemon juice also acts as an antioxidant.

When fruits and vegetables are cut, the enzyme polyphenol oxidase is exposed to oxygen. This triggers oxidation and turns the food brown. Applying lemon juice to the exposed surfaces acts as a barrier, preventing the browning process.

SUMMARY

Lemons contain 77 mg of vitamin C per 100 grams, with one medium lemon delivering 92% of the DV. Vitamin C has potent antioxidant benefits and can keep your cut fruits and vegetables from turning brown.

16. Lychees

One lychee provides nearly 7 mg of vitamin C, or 7.5% of the DV, while a one-cup serving provides 151% (46).

Lychees also contain omega-3 and omega-6 fatty acids, which benefit your brain, heart, and blood vessels.

Studies specifically on lychee are unavailable. Nonetheless, this fruit provides plenty of vitamin C, which is known for its role in collagen synthesis and blood vessel health.

An observational study in 196,000 people found that those with the highest vitamin C intakes had a 42% reduced risk of stroke. Each extra serving of fruits or vegetables lowered the risk by an additional 17%.

SUMMARY

Lychees contain 72 mg of vitamin C per 100 grams. One single lychee contains an average of 7.5% of the DV for vitamin C, while a one-cup serving provides 151%.

17. American Persimmons

Persimmons are an orange-colored fruit that resembles a tomato. There are many different varieties.

Though the Japanese persimmon is the most popular, the native American persimmon (Diospyros virginiana) contains almost nine times more vitamin C.

One American persimmon contains 16.5 mg of vitamin C or 18% of the DV.

SUMMARY

American persimmons contain 66 mg of vitamin C per 100 grams. One American persimmon packs 18% of the DV for vitamin C.

18. Papayas

One cup (145 grams) of papaya provides 87 mg of vitamin C or 97% of the DV.

Vitamin C also aids memory and has potent anti-inflammatory effects in your brain.

In one study, 20 people with mild Alzheimer’s were given a concentrated papaya extract for six months. The results showed decreased inflammation and a 40% reduction in oxidative stress.

SUMMARY

Papaya contains 62 mg of vitamin C per 100 grams. One cup of papaya delivers 87 mg of vitamin C, which may help improve memory.

19. Strawberries

One cup of strawberry halves (152 grams) provides 89 mg of vitamin C or 99% of the DV.

Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants.

Studies have shown that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, dementia, and diabetes.

One study in 27 people with metabolic syndrome found that eating freeze-dried strawberries daily — the equivalent of 3 cups fresh — reduced heart disease risk factors.

At the end of the eight-week study, their “bad” LDL cholesterol levels had decreased by 11%, while their levels of the blood vessel inflammation marker VCAM had decreased by 18%.

SUMMARY

Strawberries contain 59 mg of vitamin C per 100 grams. One cup of strawberry halves delivers 89 mg of vitamin C. This nutritious fruit may help your heart and brain health.

20. Oranges

One medium-sized orange provides 70 mg of vitamin C, which is 78% of the DV.

Widely eaten, oranges make up a significant portion of dietary vitamin C intake.

Other citrus fruits can also help you meet your vitamin C needs. For example, half a grapefruit contains 44 mg or 73% of the DV, a mandarin 24 mg or 39% of the DV, and the juice of one lime 13 mg or 22% of the DV.

SUMMARY

Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins, and limes, are also good sources of this vitamin.

The Bottom Line

Vitamin C is vital for your immune system, connective tissue and heart, and blood vessel health, among many other important roles.

Not getting enough of this vitamin can have negative effects on your health.

While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.

By eating some of the foods suggested above each day, your needs should be covered.

A diet rich in vitamin C is an essential step toward good health and disease prevention.