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Vitamin C contributes to collagen formation, prevents infections, improves wound healing, among other benefits

Edited and resized image by Wouter Meijering, is available on Unsplash

Vitamin C is a water-soluble vitamin that is found in many foods, especially fruits and vegetables. It is known to be a potent antioxidant as well as having positive effects on skin health and immune function.

Vitamin C is also vital for the synthesis of collagen, connective tissues, bones, teeth and small blood vessels. Symptoms of this vitamin deficiency include bleeding gums, frequent bruises and infections, poor wound healing, anemia and scurvy (see studies on this: 1, 2).

As the human body is not capable of synthesizing it, it is necessary to obtain vitamin C through food. Check out what foods are rich in vitamin C:

1. Acerola

Just half a cup (49 grams) of acerola (malpighia emarginata) provides 822 mg of vitamin C, or 913% of the RDI (Recommended Daily Intake).

Animal studies using acerola extract have shown that it can have cancer-fighting properties, help prevent skin damage from ultraviolet rays, and even decrease DNA damage caused by unbalanced diets (see studies on this: 3 , 4, 5).

Despite these promising results, there are no human-based studies on the effects of acerola consumption.

• Acerola Health Benefits

2. Rosehip

Rosehip is a small, sweet pink fruit loaded with vitamin C.

Approximately six berries of rosehip can provide 119 mg of vitamin C, or 132% of the RDI (see study about it here: 6).

Applying rosehip oil to the skin can also be a great way to enjoy the benefits of vitamin C. Learn more about this topic in the article: "Rose hip oil has proven benefits".

3. Pepper

A green pepper contains about 109 mg of vitamin C, or 121% of the RDI. A red pepper, in turn, provides about 65 mg or 72% of the RDI (see studies about it here: 7, 8).

In addition, peppers are rich in capsaicin, the compound responsible for their spicy taste. Capsaicin can also reduce pain and inflammation (see study about it here: 9).

There is also evidence that approximately one tablespoon (10 grams) of red pepper powder can help to increase fat burning (see study about it here: 10).

4. Guava

A single guava contains about 126 mg of vitamin C, or 140% of the RDI, being particularly rich in the antioxidant lycopene (see study about it here: 11).

A six-week study involving 45 healthy young people ​​found that eating 400 grams of guava a day significantly reduced blood pressure and total cholesterol levels.

• Benefits of Guava and Guava Leaf Tea

5. Lemon

A whole lemon, including its rind, provides about 83 mg of vitamin C, or 92% of the RDI (see study on this: 12).

Learn more about the benefits of this fruit in the article: "Lemon benefits: from health to cleanliness".

6. Orange

A medium-sized orange provides about 70 mg of vitamin C, which is 78% of the RDI (see study on this: 13).

Widely consumed, oranges represent a significant portion of the vitamin C intake in the Western diet.

Learn more about orange benefits in the article: "Benefits of whole orange and orange juice".

7. Thyme

Fresh thyme has three times more vitamin C than oranges.

Sprinkling 1-2 tablespoons (3-6 grams) of fresh thyme into your meal can provide your diet with about 3.5 to 7 mg of vitamin C (see studies on this here: 14, 15).

8. Parsley

Two scoops (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the RDI (see study on this: 16).

Parsley is a significant source of non-heme iron. Vitamin C increases the absorption of this type of iron, which helps to prevent and treat iron deficiency anemia (see studies on this: 17, 18).

Check out other benefits of parsley in the article: "Parsley: benefits and what your tea is for".

9. Kiwi

An average kiwi contains 71 mg of vitamin C, or 79% of the RDI (see study about it here: 19).

Studies have shown it can help reduce oxidative stress, lower cholesterol and improve immunity (see here: 1, 20).

A study of 30 healthy people aged between 20 and 51 found that eating two to three kiwifruit every day for 28 days reduced platelet stickiness by 18% and reduced triglycerides by 15%, which can reduce blood pressure. risk of blood clots and stroke (see study about it here: 21).

Another study of 14 men with vitamin C deficiency found that eating two kiwifruit a day for four weeks increased white blood cell activity by 20%. Blood levels of vitamin C normalized after just one week, having increased by 304% (see study about it here: 22).