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Foods rich in Vitamin C

Foods rich in vitamin C, such as strawberries, oranges and lemons, help strengthen the body's natural defenses because they contain antioxidants that fight free radicals that are in excess in the body and that favor the appearance of some illnesses.

Vitamin C should be consumed regularly because it facilitates the absorption of iron, being highly recommended in the treatment of anemia. In addition, vitamin C helps skin healing, improves blood circulation, and is great for helping to prevent cardiovascular diseases such as atherosclerosis, for example.

Foods rich in Vitamin C
Foods rich in Vitamin C
Fruits rich in Vitamin C
Fruits rich in Vitamin C

Table of foods rich in Vitamin C

Foods rich in Vitamin CQuantityAmount of Vitamin CEnergy
Raw yellow pepper100 g201,4 mg29 calories
Orange juice248 g124 mg159 calories
Fresh strawberries152 g86 mg59 calories
Papaya140 g86 mg95 calories
Kiwi76 g74 mg40 calories
Red Guava100 g73,3 mg42,5 calories
Melon-Cantaloupe160 g67,5 mg48 calories
Tomato juice242 g67 mg27 calories
Mango207 g57 mg133 calories
Orange96 g51 mg44 calories
Broccoli92 g37 mg34 calories

So that your body may extract the maximum amount of vitamin C present in the source foods, you should eat them raw because heat destroys the vitamin C. Therefore, we recommend you consume fresh fruits or fresh juices.

Recommended daily dose of vitamin C

The recommended daily dose of vitamin C is 65 mg for adults. For smokers, the amount is 20 mg more, for each cigarette smoked. However, pollution and medication can lower the concentration of vitamin C in the blood, and so the corrected dose of vitamin C for healthy adults should be 120 mg a day, which corresponds to a glass of orange juice, for example .

When to take effervescent vitamin C

Effervescent vitamin C is indicated primarily for individuals who present symptoms of lack of vitamin C, such as easy bleeding of the skin and gums, which are symptoms of scurvy. Effervescent vitamin C may also be useful for:

  • Avoiding and fighting purple marks that appear on the skin even in small lesions;
  • Accelerating muscle recovery in physical activity practitioners and athletes, aiding muscle hypertrophy;
  • Strengthening the immune system, preventing flu and colds;
  • Strengthening cartilage because it promotes the synthesis of collagen by the body, preventing the weakening of the joints.

However, healthy individuals generally do not need vitamin C supplementation because it is easily gained through their diet.

How to keep vitamin C longer in the body

To ensure vitamin C is not lost or deteriorated it is important not to leave fruits such as strawberries, papaya, kiwi or oranges without peel in contact with the air or exposed to light for a long time as these factors will decrease the vitamin C present in them. 

So when making orange or pineapple juice, it is important to place it in the refrigerator in a dark, capped jar to prevent the juice from being in contact with the air and the light of the refrigerator.

In addition, vitamin C dissolves in water when cooking foods such as broccoli, cabbage or peppers, and is destroyed at elevated temperatures, so to maximize the vitamin C intake it is important to eat foods naturally without cooking.

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