Natural Sources Of Vitamin C

While supplements are available, food remains the best way to meet your body's vitamin C needs. That's why we'll introduce you to natural sources of vitamin C that you can easily incorporate into your diet to enhance your health and vitality.

Natural Sources of Vitamin C

Vitamin C plays a role in strengthening the immune system, promoting wound healing, controlling inflammation, and producing collagen, hormones, and many compounds used in the brain, nerves, muscles, and energy production.

Since this vitamin is water-soluble, the body cannot store it in tissues, and individuals need to obtain it daily from food or supplements. Therefore, here is a list of natural sources of vitamin C that we recommend incorporating into your diet:

• Fruits

Although citrus fruits are the most famous source of vitamin C, providing 70 milligrams in a medium-sized orange, and 96 milligrams in a grapefruit, there is a wide range of fruits that are an excellent source of vitamin C, including:

1. Cantaloupe: Cantaloupe is a rich source of vitamin C, with one slice containing 25.3 milligrams.
2. Kiwi: A medium-sized kiwi contains 56 milligrams of vitamin C, which is equivalent to 62% of the recommended daily intake.
3. Guava: One guava fruit contains 125 milligrams of vitamin C, which is equivalent to 138% of the recommended daily intake.
4. Strawberries: A cup of strawberries contains 97.6 milligrams of vitamin C, along with many antioxidants essential for the body.

• Vegetables

Here are some of the most important natural sources of vitamin C in vegetables:

1. Broccoli: Every 100 grams of broccoli contains 65 milligrams of vitamin C, meaning that half a cup of steamed broccoli provides 57% of the daily value of vitamin C.
2. Parsley: Two tablespoons of parsley, equivalent to 8 milligrams, contain 10 milligrams of vitamin C, which is 11% of the recommended daily intake.
3. Hot peppers: One hot green pepper provides 109 milligrams of vitamin C, equivalent to 121% of the recommended daily intake, while one hot red pepper provides 65 milligrams, which is 72% of the recommended daily intake.
4. Red cabbage: Red cabbage is a rich source of vitamin C and low in calories, with half a cup containing 30% of the recommended daily value of vitamin C.
5. Sweet yellow pepper: You may be surprised to learn that one large sweet yellow pepper provides 342 milligrams of vitamin C, which is double the amount found in a green pepper.

Recommended Vitamin C Dosage

After learning about natural sources of vitamin C, here are the recommended amounts of this vitamin:

Is Vitamin C Deficiency Common?

Generally, a person gets the required amount of vitamin C from their diet, but some individuals may experience deficiency, particularly the following groups:

1. Elderly and disabled individuals.
2. People with alcohol and drug dependence or addiction.
3. People who have had bariatric surgery.
4. Those with an unhealthy diet.
5. Individuals with health conditions affecting their digestion and absorption of food.
6. Individuals with conditions that may affect their dietary intake, such as eating disorders or depression.

Vitamin C deficiency typically causes fatigue, nausea, appetite loss, dry skin, and flu-like symptoms. 

Severe deficiency over several months can lead to scurvy, a condition characterized by slow wound healing, leg and arm pain, anemia, thickening of the skin, gum swelling and bleeding, red or blue spots on the skin, easy bruising, and other symptoms.

If you suspect a vitamin C deficiency, you can easily request a Vitamin C (Ascorbic acid) test offered by Blazma, which requires no prior preparation.