Home Vitamins Why You Need Vitamin-C in Your Diet.

Why You Need Vitamin-C in Your Diet.

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Why You Need Vitamin-C in Your Diet.

Our bodies do not produce or store the water-soluble vitamin C. We need to replenish our supply of vitamin C every day – and the best source is from fruits and vegetables. Vitamin C is a powerful antioxidant that protects your cells from being damaged by free radicals produced by cigarette smoke, air pollution, excessive sunlight and normal metabolism. Free radicals are thought to play a role in rapid ageing and diseases such as cancer and heart disease.

The following 20 foods are among the richest sources of vitamin

Food Serving size Milligrams (mg) per serving Percent of 90 mg daily value (DV)
1 Guava, raw 1 cup, raw 377 419%
2 Sweet red pepper, raw 1 cup, raw 190 211%
3 Tomato juice 1 cup, canned 170 188.9%
4 Orange juice 1 cup 124 137.8%
5 Sweet green pepper 1 cup, raw 120 133%
6 Hot green chili pepper, raw 1 pepper, raw 109 121%
7 Oranges 1 large fruit 97.5 108.8%
8 Strawberries 1 cup, sliced 97.6 108%
9 Papaya 1 small fruit 95.6 106.2%
10 Pink grapefruit juice 1 cup 93.9 104.3%
11 Broccoli 1 cup, raw 81.2 90.2%
12 Pineapple chunks 1 cup, raw 78.9 87.7%
13 Potato 1 large vegetable 72.7 80.8%
14 Brussels sprouts 1 cup, raw 74.8 79.8%
15 Kiwifruit 1 fruit 64 71.1%
16 Mango 1 cup, raw 60.1 66.7%
17 Cantaloupe 1 cup 57.3 63.7%
18 Cauliflower 1 cup, raw 51.6 57.3%
19 Lemon 1 fruit 44.5 49.4%
20 White grapefruit ½ medium fruit 39 43.3%

Vitamin C is essential for the synthesis of collagen which is necessary to support the growth of new tissue. It promotes healthy skin and the healing of cuts and wounds. Collagen is also found in the connective tissues of gums, bones, muscles, cartilage, and healthy blood vessels.

This vitamin also plays a key role in almost all of the body’s tissues. Without vitamin C, the body cannot make collagen, a protein that is necessary for building and maintaining:

  • healthy bones
  • joints
  • skin
  • digestive tract tissues

You should always talk to your doctor first before taking any high dose vitamin C supplementation on a long-term basis, especially if you have any other underlying medical conditions.

 

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