Foods with Vitamin C

Vitamin C is a very essential and important vitamin that is required for the proper functioning of the body. It plays an important role in maintaining and repairing body tissues and the strengthening of the blood vessels. It aids in the absorption of calcium from the body, which is required for the formation of teeth and bones. It also helps to absorb iron from food which is required for preventing anemia. Moreover a healthy dose of vitamin C makes the body more resistant, helping it to fight infections. Vitamin C also lowers the levels of bad cholesterol in the body. As vitamin C is a water soluble vitamin, the body is unable to store it. So it is very necessary to replenish vitamin C in the body by having foods with vitamin C.

Vitamin E, along with vitamin C, is also very important for the body and it plays a significant role as an antioxidant, thereby protecting tissues of the body from the attack of free radicals. Free radicals damage the cells of the body and it might contribute to the development of cardiovascular diseases and even cancer. It is essential for the formation of red blood cells and the utilization of vitamin K. A good intake of vitamin E is essential for healthy skin and for healing of scars and wounds.

We have already discussed the importance of vitamin C for our body, now let us know more about vitamin A. Vitamin A helps in cell reproduction and it also boosts the immunity and is essential for the formation of hormones. It helps in the development of bones and teeth and helps in maintaining healthy skin and hair. Vitamin A deficiency is very common and it can lead to night blindness and the formation of cataracts. If the required dosage of vitamin A is not meet through dietary intake, then it is necessary to take supplements.

Zinc is an essential mineral that is required by the body in trace amounts. It is very important for the proper functioning of the immune system and also keeps the skin healthy and youthful. It also plays an important role in the healing of wounds and burns.

List of Foods Containing Vitamin C

Name of Food	Serving	Vitamin C (mg)	Vitamin A (mg)	Vitamin E (mg)	Zinc (mg)
Blackcurrant	½ cup	215	-	-	-
Guava	1 cup	183	1.0	-	-
Kiwi fruit	½ cup	180	-	1.2	-
Broccoli, cooked	½ cup	58	0.3	1.2	-
Grapefruit	½ cup	44	1.54	-	-
Orange	1 small	72	-	-	0.1
Tomato	1 medium	23	0.08	-	-
Strawberries	1 cup	82	0.02	-	-
Brussels sprouts	½ cup	68	2	-	-
Melon, cantaloupe	1 medium	108	-	-	-
Papaya	1cup	62	-	-	-
Passionfruit	½ cup	30	-	-	-
Pineapple	½ cup	52	-	-	-
Watermelon	½ cup	46	-	-	-
Redcurrant	½ cup	58	-	-	-
Lychee	½ cup	72	-	-	-
Asparagus	½ dozen	34	-	-	-
Cabbage, cooked	½ cup	24	-	-	-
Lemon	1 small	46	-	-	-
Custard apple	½ cup	36	0.6	-	-
Sweet red pepper	½ cup	141	-	-	-
Avocado	1 small	16	-	1.4	-
Clementine	1 small	43	-	-	-
Raspberry	½ cup	34	-	-	-
Curly Kale	½ cup	71	-	-	-
Gourd	½ cup	71	-	-	-
Spring greens	½ cup	74	-	-	-
Hazelnut	½ cup	-	-	4.3	-
Mango	½ cup	-	-	-	0.9
Spinach	½ cup	-	-	1.9	0.2
Egg Yolk	½ cup	-	1.2	-	2.1
Butternut Squash	½ cup	-	-	1.1	-
Oysters	½ cup	-	-	-	49.8
Parmesan cheese	½ cup	-	-	-	0.9
Salmon	½ cup	-	-	-	0.4
Liver	½ cup	-	-	-	3.7
Pumpkin seeds	½ cup	-	-	-	1.0
Whole grains	½ cup	-	-	-	2.1
Peanut butter	½ cup	-	-	1.6	1.2
Artichokes	½ cup	-	-	-	0.4
Yogurt	½ cup	-	-	-	2.2
Tuna	½ cup	-	-	-	0.7
Chickpeas	½ cup	-	-	-	1.3
Tofu	½ cup	-	-	-	1.6

Recommended Daily Allowances (RDA)

Life Stage	Age	Males ( mg/day)	Females (mg/day)
Infants	0-6 months	40	40
Children	1-3 years	15	15
Children	4-8 years	25	25
Children	9-13 years	45	45
Teenagers	14-18 years	75	65
Adults	19 years+	90	75
Pregnant women	-	-	85

It is always best to get your required amount of vitamin C from the food that you eat rather than from supplements. Deficiency of vitamin C causes weakness, irritability, fatigue and in extreme cases scurvy.