Where is Vitamin C found ?
Sources of Vitamin C :
Vitamin C can be obtained from many food sources, including the following:
Chili pepper :
has many antioxidants and is rich in many vitamins and minerals, including vitamin C; Where a single pill of 45 grams contains 64.7 milligrams of vitamin C, or 72% of the daily amount of it, and pepper has many health benefits, including: contributing to the healing of wounds, and improving the functions of the immune system, and hot peppers are usually used as a spice ; It can be cooked or dried.
Its use is a powder called paprika, which is the compound capsaicin; The biological compound of hot pepper, which is responsible for the distinctive taste, and despite its high content of nutrients, it is usually consumed in small quantities, which reduces its contribution to providing the body with these substances available in it.
Guava :
Guava is one of the fruits that is widely consumed, as it contains many nutrients; As it is a source of dietary fiber, energy, and many minerals, such as: potassium, phosphorous, magnesium, calcium, sodium, and zinc, in addition to its content of vitamins, such as: vitamin B, vitamin E, and vitamin A, in addition to vitamin C; One cup contains 376.7 milligrams of vitamin C, or 419% of the recommended daily intake.
And its intake contributes to enhancing the work of the immune system,[1][3] in a laboratory study published in Food Chemistry in 2007 on the effect of guava leaf extract, for its antioxidant content in free radicals, and the results showed that guava extract contains phenolic acids that may be responsible for their role as antioxidant compounds; Where antioxidants contribute to reducing the spread of free radicals in the body, the presence of which is one of the main causes of disease risk.
Sweet red pepper :
is one of the food sources rich in vitamin C, as a fresh cup of it contains 152 milligrams of vitamin C, or 169% of the daily amount of it, in addition to its content of fiber, vitamin A, and vitamin B complex,
It should be noted that green pepper is also rich in vitamin C; As one medium-sized pill provides the body with the equivalent of 95 milligrams of the daily amount of it, 8% of the recommended daily amount of vitamin A and vitamin K, and 15% of the daily amount of vitamin B6, and it should be noted that the whole pill of A sweet green pepper of the same size contains only 24 calories.
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Black currants :
Black currants, or what is known as blackcurrants, contain vitamin C in an abundant amount; Where 100 grams of it provides the equivalent of 181 milligrams of vitamin C, or 201% of the daily amount of it; Which is equivalent to 4 times the amount of vitamin C in an orange, in addition to containing many vitamins, including vitamin A, vitamin E, vitamin B5, vitamin B6, and vitamin B1.
Thyme :
Thyme is one of the food sources rich in vitamin C; 100 grams of it contains 160 milligrams of vitamin C; That is equivalent to 178% of the daily amount of it, and thyme also contains vitamin A, in addition to being a good source of many nutrients, including copper, iron, manganese, in addition to fiber.
Parsley :
Parsley is a low-calorie herb. It is also rich in many vitamins, such as: Vitamin C; As one cup of parsley contains 80 milligrams of vitamin C; That is equivalent to 89% of the daily amount of it. Parsley also contains vitamin A, which has antioxidant properties, and vitamin K, which is necessary for bone health and blood clotting. Parsley has many health benefits, due to its high content of beneficial compounds, such as; flavonoids
Spinach :
One cup of chopped spinach provides 195 milligrams of vitamin C. This is equivalent to 217% of the recommended daily amount of vitamin C, and it is also rich in vitamin A, calcium, potassium, folate, manganese, and fiber. One serving of cooked spinach provides the body with 117 milligrams of vitamin C; That’s 130% of the recommended daily amount.
Cabbage :
contains a large amount of fiber and water, which in turn contribute to promoting digestion and reducing the risk of constipation, in addition to its content of calcium, vitamin K, iron, and vitamin C; Where a chopped cup of cabbage contains 80 milligrams of vitamin C; Which is equivalent to 89% of the daily amount of it. As for cooked cabbage, one cup of it contains 53.3 milligrams of vitamin C, which is equivalent to 59% of the daily amount of it. Cabbage is one of the foods rich in antioxidants, and it also provides many health benefits. for the body
Kiwi :
Kiwi is one of the food sources rich in vitamin C; One cup of kiwi slices contains 166.9 milligrams of vitamin C; Which is equivalent to 185% of the daily amount of it, in addition to the kiwi content of many vitamins including vitamin A, vitamin E, vitamin K, and folate, and eating it provides many health benefits for the body.
Broccoli :
One cup of chopped broccoli contains 81 milligrams of vitamin C, which is equivalent to 90% of the recommended daily amount, and broccoli also contains vitamin K, which contributes to blood clotting, and is a good source of fiber, folate, and potassium.
sprouts :
This type of cabbage is a food source rich in fiber and many vitamins and minerals, including potassium, folate, vitamin A, and vitamin C, as eating one cup of it provides the body with approximately 107% of the daily amount of vitamin C, and Brussels cabbage is considered One of the food sources rich in antioxidants that contribute to maintaining the health of the body and reducing cell damage, and its intake contributes to promoting the health of the immune system, blood, and bones.
Lemon :
Lemon is a high source of vitamin C and flavonoids. Which is one of the antioxidants that contribute to getting rid of free radicals that may harm the cells of the body, and it also contributes to promoting health, and reducing diseases, and it should be noted that 58 grams of lemon contains 30 milligrams of vitamin C, and lemon contains quantities Low in Vitamin B1, Vitamin B6, and Vitamin B2
Papaya :
Papaya is a good food source of vitamin C; One cup of it contains 88 milligrams of vitamin C, or 98% of the daily amount, and one medium-sized papaya provides the body with 224% of the recommended daily amount of vitamin C, and contains 120 calories. It contains 30 grams of carbohydrates and 2 grams of protein. It is also a good source of many nutrients including vitamin A, copper, magnesium, and vitamin B5, in addition to its content of B vitamins, vitamin E, vitamin K, calcium, potassium, and lycopene.
Strawberries :
Strawberries contain many nutrients that contribute to enhancing the daily functioning of the body, including its vitamin C content; As one cup cut of 166 grams of strawberries provides the body with approximately 97.6 milligrams of vitamin C, which is equivalent to 108% of the daily amount of it, and it is also rich in dietary fiber, folic acid, and potassium, in addition to many powerful antioxidants, such as : anthocyanins, quercetin, and ellagic acid.
Oranges :
Oranges are mainly composed of carbohydrates, and water, and are rich in vitamin C; As one cup of orange contains 96 milligrams of vitamin C, or 106% of the daily amount of it, in addition to that it is a good source of dietary fiber, which may contribute to promoting the health of the digestive system, as it contains vitamin B1 and folate. , and antioxidants.
Acerola cherries :
Eating one cup of acerola or acerola provides the body with approximately 11,644 milligrams of vitamin C, or 1827% of the recommended amount.
Rose Hips :
This rose grows from the flowers of the wild rose plant, whose color ranges from orange to blackish-purple, and this rose usually blooms in late summer until the autumn season, and contains many antioxidants important for the health of the body, including ; Vitamin E, beta-carotene, lycopene, plus Vitamin C; One cup of rosehip, 127 grams, contains 541 milligrams of vitamin C; Which is equivalent to 601% of the daily amount of its consumption, and it is believed that rose hips may contribute to reducing a wide range of symptoms related to diseases in the digestive system or infections.
Lychees :
This fruit has a flower-like aroma, and is rich in many nutrients, including; vitamin C; One cup contains 136 milligrams of vitamin C, or 151% of the recommended daily amount, in addition to the lychee fruit content of vitamin B6, vitamin B3, vitamin B2, folate, copper, potassium, magnesium, phosphorous, and manganese. In addition to being a good source of dietary fiber, protein, and polyphenol compounds, this fruit is usually used in the preparation of cocktails and other dishes due to its unique aroma, and it is also eaten in Asian countries as a dessert.
kale :
As 100 grams of raw kale provides the body with 120 milligrams of vitamin C.
Tomato paste :
100 grams of which contains 27.3 milligrams of vitamin C.
An overview of vitamin C Vitamin C, or what is known as ascorbic acid, is a water-soluble vitamin, and it is also an antioxidant vitamin, and vitamin C has many important functions for the human body, as it helps the growth of the body, In addition to its role in the formation of blood vessels, cartilage, muscles, and collagen in the bones, and contributing to the body’s healing process, Vitamin C is available in many food sources in addition to the possibility of obtaining it from food supplements, and it should be noted that the human body stores a very small amount of it, and the rest of it is disposed of through urine, so care must be taken to constantly eat it from its sources to avoid a deficiency in levels in the body
Types of Vitamin C
Vitamin C is available as a dietary supplement alone or with other nutrients, and there are several forms of vitamin C in supplements, and there is no difference between these forms in their benefits to the body, and we mention from these forms the following: [27] Ascorbic acid: which is available in supplements Usually vitamin C. Sodium ascorbate, calcium ascorbate, and other mineral ascorbate: These forms are also available in some types of vitamin C supplements. Ascorbic acid with bioflavonoids
The body’s needs of vitamin C
The following table shows the recommended daily amounts of vitamin C, depending on the age group:
Age group and Recommended Amount (mg/day)
Infants 0-6 months 40
Children 7-12 months 50
Children 1-3 years 15
Children 4-8 years 25
Children 9-13 years 45
Males 14-18 years 75
Females 14-18 years 65
Males over 19 years old 90
Females over 19 years old 75
Pregnant 14-18 years old 80
Breastfeeding 14-18 years old 115
Pregnant older than 19 years 85
Breastfeeding older than 19 years 120
Vitamin C deficiency
Vitamin C deficiency is known in the body as scurvy, and adults may suffer from vitamin C deficiency due to poor diet followed that lacks the consumption of fruits, vegetables, and sources rich in vitamin C, and because this vitamin is important for iron absorption and collagen production in the body. , its deficiency is associated with anemia, tissue damage due to not producing enough collagen, and symptoms of vitamin C deficiency begin to appear after 8 to 12 weeks, including; Anorexia,weight, feeling tired, lethargy, irritability, symptoms may develop between 1 to 3 months and may be associated with musculoskeletal pain and edema; They are swelling of the organs as a result of fluid accumulation inside them, severe bleeding under the skin with small red spots as a result of bleeding, shortness of breath, mood changes, depression, hair problems, in addition to gum disease and tooth loss.
It should be noted that the body’s need for vitamin C increases in some health conditions, including fever, inflammatory disorders, especially diarrhea, loss of stomach acid, hyperthyroidism, smoking, iron deficiency, surgery, burns, and protein deficiency.
Vitamin C side effects Taking :
vitamin C orally is generally safe for most people when taken in recommended doses, but it may cause some side effects in some people, including: nausea, vomiting, cramps, heartburn, and headaches, and these symptoms increase when increase its intake; As taking amounts of more than 2000 milligrams per day is likely to be unsafe and may cause severe diarrhea and kidney stones, and an increase in vitamin C intake to more than 1000 milligrams per day in people with kidney stones increases the risk of recurring stones.
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