Generally, vitamin C is known to be water-soluble. It is present in many foods, including vegetables and fruits. The nutrient is also an effective antioxidant, with positive effects on immune performance and skin health. Vitamin C is also great for collagen synthesis, bones, connective tissue, teeth, and blood vessels. It is essential to consume vitamin C regularly because the human body cannot store or produce it. So, having it in sufficient amounts is vital. The average daily value for vitamin C is 90mg.
Lack of vitamin C on the body could lead to bleeding gums, infection and frequent bruising, slow wound healing, scurvy, and anemia. Below are the top 5 sources of food based sources of vitamin C as an antioxidant. You can check this source for more detailed info.
- Kakadu Plums
The Kakadu plum, also known as Terminalia ferdinandiana, is a fantastic food source for vitamin C nutrients. It has over 100 times vitamin C than citrus fruits. Its concentration of vitamin C is classed as one of the highest, constituting more than 5,300 mg per 100 grams. A plum of this pack contains 481 mg of vitamin C. This is approximately 530% of the daily value needed. The food is also rich in vitamin E, potassium, and antioxidant lutein. All these are beneficial to eye health.
- Acerola Cherries
Aside from being an excellent antioxidant food, according to research in animal studies, it is discovered that the acerola cherries may have cancer-fighting potentials. Also, it may avert UVB skin damage. The acerola cherries are also known as malpighia emarginata. A half-cup of this food gives 822 mg of vitamin C, which is equivalent to 913% of the daily value of vitamin C needed. It can alleviate the DNA damage triggered by a bad diet. The food also may have cancer-fighting abilities, but more human-based research is needed to verify this fact.
- Rose Hips
The Rose Hip is an effective antioxidant. It is small, tangy, and sweet fruits, gotten from a rose plant. It is enriched with vitamin C. Six fruits of rose hips is equivalent to 132% of the needed daily value of vitamin C needed. Aside from being a wonderful antioxidant, it keeps the skin firm as the age increases. It enhances human appearance by alleviating wrinkles, dryness, and gets rid of discoloration. It quickens the healing process of wounds and skin inflammation.
- Chili Peppers
Many individuals do not know that chili peppers are an effective antioxidant for the human body. A single green chili pepper constitutes about 109mg of vitamin C, equivalent to 121% of the needed daily value. On the other hand, a single red chili pepper provides approximately 65mg of vitamin C. Aside from being an antioxidant, the chili pepper is rich in capsaicin (the formula responsible for their hot taste). This formula is said to reduce pain and inflammation.
- Guavas
Guavas are tropical fruits that originated from South America and Mexico. This pink-fleshed fruit is one of the most common antioxidants, though it is a seasonal fruit. One guava fruit constitutes about 126 mg of vitamin C, equal to 140% of the needed daily value. It is endowed with enough antioxidant Lycopene. It has been discovered to help alleviate blood pressure and cholesterol levels in humans.
Conclusion
Vitamin C is essential for the immune system, heart and blood vessels, connective tissue, and other vital body organs. Vitamin C is recommended to be consumed daily for proper oxidation. However, it should be noted that these are not the only source of vitamin C. There are several other sources, such as vegetables and different kinds of fruits.