Vitamin C is an essential nutrient that plays a significant role in maintaining our health. It’s found abundantly in various fruits and vegetables, acting as an antioxidant and supporting numerous bodily functions such as immune defense, the production of neurotransmitters, synthesis of collagen, cardiovascular health, wound healing, and the maintenance of healthy bones, connective tissue, and teeth.
For adults, the recommended daily intake is 90 milligrams (mg) for men and 75 mg for women. A deficiency in vitamin C can lead to symptoms such as bleeding gums, frequent bruising and infections, poor wound healing, anemia, and even scurvy. Below is a curated list of foods rich in vitamin C, each with unique insights into their nutritional benefits and how they contribute to your overall health. [1]
- Chili Peppers
- Guavas
- Sweet Yellow Peppers
- Cantaloupe
- Parsley
- Mustard Spinach
- Kale
- Kiwis
- Broccoli
- Brussels Sprouts
- Lemons
- American Persimmons
- Strawberries
- Oranges
Chili Peppers
A single green chili pepper packs 109 mg of vitamin C, surpassing the daily value by 121%. Red chili peppers are also beneficial, providing 65 mg. Beyond their heat, chili peppers are under study for potentially reducing mortality rates. Although more research is needed to understand their health benefits fully, the capsaicin in chilis, which gives them their fiery heat, is known for its anti-inflammatory and metabolic-boosting properties. [2]
