Vitamin C is a water-soluble vitamin which is more popularly known as ascorbic acid. This vitamin is one of the most essential nutrients that the body needs. Its primary purpose is to combat certain diseases and to boost the immune system of an individual. Aside from those, ascorbic acid has many other uses and benefits such as destroying free radicals in the body which might turn into cancer cells, decreasing the chances of the occurrence of lung-related problems, and regulating one’s blood pressure. Also, ascorbic acid is a good source of antioxidant properties. On the other hand, lack of vitamin C in the body might cause illnesses and other complications such as swollen and bleeding gums, and wounds that would take quite a long period of time to heal.

In order for you to be loaded with this vital nutrient and be able to avail its benefits, eat foods which contain high levels of ascorbic acid. Below are 10 Vitamin-C rich foods:

• Tomato. Tomatoes are the red fruits of the plant Lycopersicon Esculentum, which are widely grown in South America. It was initially cultivated by the Aztecs and has gradually developed into the lands of the tropical countries. A single tomato contains 38.1% of the recommended daily amount of Vitamin C. Due to the high level content of Vitamin C found on tomatoes, it is recommended that it will be prepared in a sandwich or other food preparations that contain a lower level of ascorbic acid.

• Cauliflower. Cauliflower is a garden plant and a vegetable which is somehow related to a cabbage. Its main producers are the countries in Europe, as well as California. The amount of Vitamin C that can be found in fresh cauliflowers is 52mg which is almost the same as that in oranges. However, when cooked, cauliflowers lose some of its nutrients; and the 52mg amount of Vitamin C drops to 38mg, which implies that there is a reduction in the level of Vitamin-C content.

• Kale. Kale, also known as cole or collard, is a sturdy cabbage and a member of the mustard family which has crinkled and edible leaves. A 100-gram fresh kale leaves offers 200% of the daily recommended amount of ascorbic acid, or equivalent to 120mg.

• Kiwi Fruit. Kiwi is an oval fruit with green flesh encased in a brown coating. A regular-sized, fresh kiwi fruit contains 72 milligrams of ascorbic acid. As a matter of fact, a research has shown that this fruit overpowers oranges with regard to the amount of vitamin C they offer. It is best if kiwi fruits will be served as a component of a fruit salad.

• Brussels Sprout. Brussels sprouts are little leafy vegetables that resemble the cabbage; and, for that reason, they are also referred to as the mini-cabbages. The recommended daily amount of Vitamin C which can be gotten from Brussels sprouts is 124.6%. The figure shows a significant level of ascorbic acid; hence, you can tell that these mini-cabbages are a good source of vitamin C indeed.

• Pineapple. Pineapple is a tropical fruit, having a tuft of leaves on the outside, with its yellow flesh enclosed in a hardy coating. It is a native of South America, specifically of Paraguay. The cultivation of pineapples have grown wider beginning from South to Central America, until it has later on reached the lands of Spain; and, at present, it is being grown in almost all tropical countries. Pineapples are a very good source of ascorbic acid, given that they offer 131.4% of the recommended daily amount of vitamin C.

• Broccoli. Broccoli, a kind of cabbage, is a cruciferous plant whose green leaves are eaten and considered as vegetables. During the 17th century, broccolis were first cultivated in the Mediterranean and Asia Minor. Later on, broccoli was starting to be developed in Italy and other parts of the world. The nutritional value of a 100-mg serving of broccoli is equivalent to 89mg of vitamin C, which is 149% of the recommended daily amount of vitamin C.

• Papaya. Papaya is the pear-shaped fruit which has a green cover and an orange – sometimes yellowish pink – flesh, containing little black seeds. This fruit provides a number of health benefits; which is why Christopher Columbus himself tagged it as the “fruit of the angels”. Also, it beats oranges in terms of the vitamin C content. Fresh and ripe papayas are believed to be fully loaded with vitamin C. A large papaya is said to offer 235mg of vitamin C, which is approximately two times more than the needed daily amount of ascorbic acid. A medium-sized papaya has a vitamin-C nutritional value of 63mg.

• Strawberries. Strawberries are fruit members of the rose family. These are pinkish red berries. They are a famous source of ascorbic acid, for the reason that they give off 141.1% of the recommended daily amount of Vitamin C. However, the nutritional value of strawberries may vary, depending on three major factors: temperature, variety, and light. It has been found out that strawberries which were grown and picked up during the sunny days and cold nights are more likely to produce a better taste than those who were not planted on those times. The ascorbic acid is well retained during the cold nights.

• Bell Peppers. Bell peppers are a breed of sweet peppers. This fruit has a red, bell-shaped feature. The amount of the ascorbic acid component of bell peppers is dependent on its color. The highest amount of vitamin C – which is 184 mg per 100 mg of serving – is given by yellow-colored bell peppers. Green peppers give the least amount of ascorbic acid which is 132 mg.

Excessive consumption of Vitamin C would cause no harm at all. Since it is a water-soluble vitamin, the surplus amount of this acid is washed out during urination. However, complications might occur when it is not excreted properly and may form into kidney stones or might cause diarrhea, given that it is an acid.

Sources
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