Vitamin C is necessary for the body. According to the Mayo Clinic, it is needed to “form collagen in blood vessels, cartilage, muscles, and bones,” and is essential to the body’s healing process.
Vitamin C, also known as ascorbic acid, acts as an antioxidant that protects cells from free radicals. According to the Mayo Clinic, free radicals are “molecules that can be involved in heart disease, cancer, and other diseases.”
However, even in developed countries, some people may not be able to consume enough amounts per day. His 2020 analysis provided by Verywell Health estimates that approximately 8.4% of the population in the United States is vitamin C deficient. And in extreme cases, the deficiency can lead to scurvy.
It’s well known that citrus fruits like oranges and lemons are rich in vitamin C, but what are other good sources of vitamin C?
How much vitamin C do I need?
The National Institutes of Health recommends that adult men take 90 milligrams of vitamin C and adult women take 75 milligrams. In addition, it is recommended that pregnant women consume 85 milligrams per day and those who are breastfeeding 120 milligrams per day.
If you need more immune support, Eating Well suggests increasing your intake by 100 milligrams to 200 milligrams. However, you may want to consult your doctor before doing so.
However, there is an upper limit. The National Library of Medicine reported that the general maximum amount of vitamin C that has a positive effect is 2,000 milligrams. And exceeding this reading can lead to problems such as heartburn, diarrhea and developing kidney stones, Berrywell Health warned.
5 non-citrus sources of vitamin C
1. Green pepper
amount: 149-237 milligrams per cup.
All types of peppers are a good source of vitamin C. Health magazine lists the following amounts in 1 cup of each type of pepper:
- Orange: 237 milligrams.
- Red: 213 milligrams.
- Yellow: 208.5 milligrams.
- Green: 149.25 milligrams.
Additionally, bell peppers are rich in vitamins A, E, and B6, the latter of which aids in the formation of red blood cells.
2. Broccoli
amount: Per EatingWell, 81 milligrams per cup.
Vitamin C is used by the body to produce collagen. And when combined with calcium, which is also found in broccoli, it can help develop strong bones, Medical News Today reported.
3. Cauliflower
amount: Per EatingWell, 53 milligrams in 1 cup.
Additionally, Health magazine notes that cauliflower is rich in dietary fiber, which can help manage weight loss and “promote bowel movements.” It also contains sufficient amounts of choline, which aids in sleep and muscle movement.
4. Kale
amount: According to Medical News Today, 1 cup of cooked kale has 91 milligrams.
According to Healthline, kale can support eye health. Kale is rich in lutein and zeaxanthin, two key nutrients used to reduce loss, and these may help lower your risk of developing cataracts and macular degeneration.
5.Tomato juice
amount: Per Very Well Fit, 120 milligrams in an 8-ounce glass.
Tomato juice is also rich in beta-carotene, which helps support the immune system and can significantly boost the levels of immune cells used to fight viruses, according to two studies linked by Health magazine. can.
