22 Foods That Contain High Levels Of Vitamin C

Vitamin C (ascorbic acid) is an essential vitamin that is important for the formation, growth, repair of bone, skin, connective tissue and helps with maintaining healthy teeth and gums. Vitamin C is also responsible for helping the body to absorb iron correctly. So how do we get vitamin C naturally? Well below is a list of 22 foods that contain high levels of vitamin C.

Many studies show that not eating enough fruits and vegetables may result in vitamin C deficiency, therefore increasing the consumption of said foods may help correct symptoms of vitamin C deficiency.

22 Foods that contain high levels of vitamin c

Size Description Amount
1 Small Cabbage 435%
100 g Green chili pepper 404%
100 g Thyme 266%
100 g Red chili pepper 239%
100 g Parsley 221%
1 cup Orange juice 206%
100 g Kale 200%
1 bunch Spinach 159%
1 small pc Papaya 159%
1 medium Bell pepper 159%
100 g Broccoli 148%
100 g Brussels sprouts 141%
1 cup Grape fruit 119%
1 medium Orange 116%
100 g Mustard greens 116%
100 g Strawberries 97%
100 g Chives 96%
100 g Green peas 96%
100 g Lemon 88%
145 g Elderberry 87%
100 g Pineapple 79%
100 g Currants 68%

Causes of vitamin C deficiency

  • Drinking alcohol
  • Smoking
  • Crohns disease
  • Ulcerative colitis
  • Pregnancy or breastfeeding
  • Unhealthy or unbalanced diet
  • Eating less fruits and vegetables

Symptoms of vitamin C deficiency

  • Weight-loss
  • Anemia
  • Fatigue
  • Bleeding under the skin
  • Dental problems
  • Weakness
  • Joint and muscle pains
  • Bruising easily
  • Nose bleeds
  • Poor healing of wounds
  • Swollen gums
  • Dry and brittle hair
  • Dry, rough and scaly skin

Side effects of vitamin C

Vitamin C is normally safe if consumed according to the recommended dosage although at times it could cause mild reactions in some people such as;

  • Diarrhea
  • Nausea
  • Abdominal cramps
  • G I disturbances

Fun facts about vitamin c

  • Vitamin c plays an important role in brain function by participating in the synthesis of norepinephrine, a neurotransmitter.
  • Vitamin C is also critical for the formation of eight distinct enzymes that help regulate a variety of chemical body processes, and it is a powerful antioxidant that protects that health and integrity of cells.

Note; people who smoke need more vitamin C than non smokers, smokers require 30 % more of vitamin c.