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Natural Foods High In Vitamin C (USDA Database)

When we talk about vitamin C, foods high in Vitamin C that comes in our mind is orange. Orange is indeed one source of vitamin C, but not the highest. When compared to kiwifruit, kiwifruit turns out to have higher vitamin C content. In addition, there are many more foods that are high in vitamin C apart from fruits. Vitamin C is one type of water-soluble vitamins and has an important role in warding off many diseases. Vitamin C also called ascorbic acid, is group vitamins including antioxidant that can counteract free radicals extracellular. Some of the characteristics include very easily oxidized by heat, light, and metal.



Under normal conditions, every day we need about 45 mg of vitamin C. For women, when they are pregnant and breastfeeding, their needs rise, ie to 60 mg during pregnancy and 85 mg while breastfeeding. But people are often exposed to air pollution, stress, smoking, lack of sleep, or those who are recovering from illness need vitamin C in greater numbers than normal.

What does vitamin c do?
Before we go to the vitamin C foods list, let's dig information about vitamin C further. Vitamin C have many benefits, in addition antioxidants that can fight free radicals, vitamin C also has important benefits to boost immune system. Vitamin C is needed, especially when durability is decreased, and free radical attack makes the body's cells are easily damaged and unable to function properly. One of the consequences of the damage as quickly as it is early skin aging.

Vitamin C is necessary for maintaining the structure of collagen, a type of protein that connect all the network fibers, tendons, skin, cartilage, and other tissue in the body. Collagen with good structure can heal minor injuries, bruises, minor bleeding, and broken bones. Vitamin C has benefits to help iron absorption. Vitamin C also able to neutralize free radicals throughout the body. Vitamin C is able to prevent nitrites that may cause cancer. Massachusetts Institute of Technology research found that the formation of nitrosamines (the end result of digestion of foods that contain nitrites) in the body of a number of students who were given vitamin C decreases to 81%.

Hipoascorbemia (ascorbic acid deficiency) can result in a state of cracking in the tongue scorbut, both in rough skin, gums, the mouth and stomach, are not healthy so easily shaken and loose teeth, bleeding under the skin (around the eyes and gums), fatigue, depressed and muscle weak. In addition, ascorbic acid or vitamin C is also correlated with other problems, such as heart disease, high cholesterol, colds, and rheumatoid arthritis.

Natural foods list high in Vitamin C

Below are the list of natural foods that god for vitamin C source, taken from USDA National Nutrient database.

Fruits list high in Vitamin C



Legumes and legume products high in Vitamin C



Nuts and seeds high in Vitamin C



Vegetables high in Vitamin C



Spices and herbs high in vitamin C


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