Best Dietary Sources of Vitamin C

Vitamin C, also known as ascorbic acid, which is found in many foods and dietary supplement. Being an antioxidant, it is beneficial for the growth and development of our skin, bones, blood vessels and tissues.

Vitamin C is water-soluble and found in many fruits and vegetables, including orange, strawberries, kiwi, potatoes, broccoli and bell peppers.


The human body cannot store vitamin C, except in insignificant amounts. Therefore, it's essential to replenished daily in sufficient amounts.


Current Percentage Daily Value (%DV) of vitamin C is as follow :

Men's Daily Intake - 90mg (100% DV)

Women's Daily intake - 75mg (100% DV)

 

Top 7 Dietary Sources High in Vitamin C.


1. Guava

Guava is a common tropical fruit typically grow in mexico also known as Peru or Amrud in India.


It contains 342mg/100g of vitamin C (380 % DV) and single guava contains around 188mg of vitamin C or 209% of the DV.


2. Orange

Orange is a type of low calorie, high nutritious citrus fruit also known as Santre or Narangi in India.


It contains 79mg/100g of vitamin C (88 % DV) and single orange contains around 76mg of vitamin C or 85% of the DV.


3. Strawberry

Strawberry fruit is a highly nutritious fruit, loaded with vitamin c and powerful antioxidants.


It contains 87mg/100g of vitamin C (97 % DV) and a single strawberry contains around 10mg of vitamin C or 11% of the DV.


4. Kiwi

Kiwi are small fruits that pack a lot of flavor and plenty of health benefits.


It contains 138mg/100g of vitamin C (154 % DV) and single kiwi contains around 95mg of vitamin C or 106% of the DV.


5. Potato

Potato is a low calorie root vegetable with antioxidant properties helps in digestion, heart health, blood pressure and even cancer prevention.


It contains 42mg/100g of vitamin C (47 % DV) and a single potato contains around 10mg of vitamin C or 11% of the DV.


6. Broccoli

Broccoli is an edible green plant in the cabbage family, which is high in fiber, potassium and vitamin C.


It contains 89mg/100g of vitamin C (99 % DV) and single broccoli contains around 200mg of vitamin C or 222% of the DV.


7. Bell Peppers

Bell peppers, also known as sweet peppers are fruits rich in antioxidant and used in many health benefits.


It contains 237mg/100g of vitamin C (263 % DV) and single bell pepper contains around 282mg of vitamin C or 313% of the DV.

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