Nutrition Made Simple


January 30 2021



Vitamin C, known as ascorbic acid is a water soluble and one of the least toxic vitamin in overdose. The healthy, recommended daily intake of vitamin C for adults is from 75 to 120 mg. You can obtain about 80 to 90 mg from a cup of orange juice or sliced orange, or even more from kiwi fruit, or a cup of sweet peppers.
It is vital to the function of white blood cells that help to fight infections, and overall immune system health. Vitamin C is also essential for absorption of iron, and insufficient iron can make you more prone to infections in general. it is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels and cartilage. The human body does not store vitamin C so individuals need to obtain this nutrient from their diet every day. Vitamin C is easily found in fruits and vegetables. Therefore, eating these fruits and vegetables in raw form is the best way of adding vitamin C to your body. There are lots of fruits that are rich in vitamin C and you will learn about them in this article.


Cantaloupe is loaded with vitamins, minerals and dietary fiber. They are anti-inflammatory and help to regulate the cells. Cantaloupes are also rich in vitamin C, as 100 grams of cantaloupe contains 36.7 milligrams of vitamin C. It also contains a good amount of vitamin A and potassium.


Having lychee can help improve collagen production and blood vessel health. 100 grams of lychee can contain almost 71.5 milligrams of vitamin C. And these are also rich in potassium and healthy fats.


Mangoes are super yummy and one of the most colorful fruits. They are amazingly filled with numerous vitamins and minerals. On an average a mango comprises of nearly your entire recommended amount of vitamin C for the day. One mango delivers 50 7.34 milligrams of vitamin C. Mangos are also an excellent source of vitamins A, E and B6


Strawberries are sweet, juicy and loaded with vitamin C. One cup of strawberry slices can have 98 milligrams of vitamin C. Strawberries are also a very good source of fiber and a good source of potassium and magnesium.


Lemons are high in vitamin C, fiber and various beneficial plant compounds. Lemons contain 77 milligrams of vitamin C per 100 grams, with one medium lemon delivering 92% of the daily value. Eating fruits like lemons rich in vitamin C reduces your risk of heart disease and stroke.


Oranges are probably the best known source of vitamin C. It is a great weapon against winter colds and the common flu. In oranges the vitamin C content is 50 milligrams per 100 gram serving and is known to boost the immune system and thought to reduce the risk of certain cancers. This fruit can also improve blood circulation and lower blood cholesterol levels. Consuming one medium sized orange every day can provide for the required dietary vitamin C intake.


The papaya provides 62 milligrams of vitamin C per 100 gram serving. It is also a great source of other antioxidant nutrients such as carotenes and flavonoids and vitamin A. Papaya is also thought to bring about a reduced risk of colon and cervical cancer. Papayas are known for the detoxification effect they have on the body, allowing complete discharge of waste and toxins accumulated in the body.


Pineapple is an incredibly scrumptious and healthy tropical fruit. One cup of pineapple chunks contains about 79 milligrams of vitamin C. Pineapple and its compounds have been linked to many health benefits including proper digestion, boosting immunity. It's also an amazing source of manganese, which is a mineral that helps establish bones and promotes a healthy metabolism.


This super fruit contains about four times the amount of vitamin C as an orange. The vitamin C content of guava is 200 milligrams per 100 gram serving. Guavas are fabulous fruits rich in various vitamin and mineral contents. It's also rich in vitamins A, folic acid and many minerals, including potassium, copper and manganese. You can also resort to vitamin C supplements such as Alvizia's Vitamin C tablets.

Here are a few of the vitamin C rich superfoods to start stocking up on, according to the USDA national nutrient database, many of which are low in calories but full of nutrients beyond just vitamin C.

  • 1 cup of black currant has 203 milligrams of vitamin C,
  • 1 cup of red pepper contains 190 milligrams of vitamin C,
  • 1 cup of kiwi consists of 164 milligrams of vitamin C,
  • 1 fruit of guava almost has 126 milligrams of vitamin C,
  • 1 cup of Green Bell Pepper has 120 milligrams of Vitamin C,
  • 1 large Orange contains nearly 98 milligrams of vitamin C,
  • 1 cup strawberries contain 89 milligrams of vitamin C,
  • 1 cup of papaya salad contains 87 milligrams of vitamin C,
  • 1 cup of raw broccoli has 81 milligrams of vitamin C,
  • And, 1 medium-size lemon fruit contains 45 milligrams of vitamin C

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: L-Glutathione, Men-Health, Tablets, Vitamin-C, Women-Health


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