Natural Foods High In Vitamin C (USDA Database)

When we talk about vitamin C, foods high in Vitamin C that comes in our mind is orange. Orange is indeed one source of vitamin C, but not the highest. When compared to kiwifruit, kiwifruit turns out to have higher vitamin C content. In addition, there are many more foods that are high in vitamin C apart from fruits. Vitamin C is one type of water-soluble vitamins and has an important role in warding off many diseases. Vitamin C also called ascorbic acid, is group vitamins including antioxidant that can counteract free radicals extracellular. Some of the characteristics include very easily oxidized by heat, light, and metal.

Under normal conditions, every day we need about 45 mg of vitamin C. For women, when they are pregnant and breastfeeding, their needs rise, ie to 60 mg during pregnancy and 85 mg while breastfeeding. But people are often exposed to air pollution, stress, smoking, lack of sleep, or those who are recovering from illness need vitamin C in greater numbers than normal.

What does vitamin c do?
Before we go to the vitamin C foods list, let's dig information about vitamin C further. Vitamin C have many benefits, in addition antioxidants that can fight free radicals, vitamin C also has important benefits to boost immune system. Vitamin C is needed, especially when durability is decreased, and free radical attack makes the body's cells are easily damaged and unable to function properly. One of the consequences of the damage as quickly as it is early skin aging.

Vitamin C is necessary for maintaining the structure of collagen, a type of protein that connect all the network fibers, tendons, skin, cartilage, and other tissue in the body. Collagen with good structure can heal minor injuries, bruises, minor bleeding, and broken bones. Vitamin C has benefits to help iron absorption. Vitamin C also able to neutralize free radicals throughout the body. Vitamin C is able to prevent nitrites that may cause cancer. Massachusetts Institute of Technology research found that the formation of nitrosamines (the end result of digestion of foods that contain nitrites) in the body of a number of students who were given vitamin C decreases to 81%.

Hipoascorbemia (ascorbic acid deficiency) can result in a state of cracking in the tongue scorbut, both in rough skin, gums, the mouth and stomach, are not healthy so easily shaken and loose teeth, bleeding under the skin (around the eyes and gums), fatigue, depressed and muscle weak. In addition, ascorbic acid or vitamin C is also correlated with other problems, such as heart disease, high cholesterol, colds, and rheumatoid arthritis.

Natural foods list high in Vitamin C

Below are the list of natural foods that god for vitamin C source, taken from USDA National Nutrient database.

Fruits list high in Vitamin C

Legumes and legume products high in Vitamin C



Nuts and seeds high in Vitamin C



Vegetables high in Vitamin C



Spices and herbs high in vitamin C

Revealing Amazing Vitamin C Benefits For Health

Vitamin C Benefits. As the water-soluble vitamins, vitamin C has many important roles in warding off many diseases. Vitamin C or ascorbic acid is commonly known to have a significant role in the formation of collagen which helps boost the immune system and helps the absorption of iron. In fact, several studies have shown the benefits of vitamin C in lowering cholesterol levels and produce certain chemicals in the brain. In addition, the high content of antioxidants in vitamin C also can wipe free radicals that damage cells in the body.

To maintain and improve the health of the immune system, it is advisable to take vitamin C with doses ranging from 500 to 1,000 mg / day. To maintain the beauty of the skin needed vitamin C at a dose of 500-2000 mg / day. To reduce black spots on the skin of vitamin C is recommended to consume between 2,000 to 4,000 mg / day in the form of a buffer (not acid) that can be consumed 1-1.5 hours after eating. However, although safe in high doses and is soluble in water, there are some people who can not consume it because it has a stomach illness. This is because, most of the high doses of vitamin C can cause stomach acid reaction and lead to ulcer recurrence.

Here are the amazing benefits of vitamin C that you should know.

1. Reduce the risk of heart attacks: Vitamin C is able to eliminate atherosclerosis in the heart. Atherosclerosis is a condition in which the arteries thicken your heart and cause a heart attack can increase your blood becomes smooth. 
2. Controlling blood pressure: High blood pressure is a dangerous disease and can cause sudden death in people who are suffering. Taking vitamin C at the recommended doses on a regular basis can reduce blood pressure and heart and kidney damage.
3. Avoid the risk of asthma: A study shows that people who suffer from asthma usually have a less amount of vitamin C in their bodies. Therefore taking vitamin C every day can reduce shortness of breath. 
4. Fight cancer and reduce the effects of chemotherapy: Many studies have shown that vitamin C can fight cancer in several stages. Not only that, the vitamin C can also minimize the effects of chemotherapy such as nausea.
5. Reduce the risk of diabetes: Vitamin C is beneficial for lowering sugar levels in the body and help prevent the adverse effects of diabetes on the sufferer. Replace sugary snacks with fruit juice or other fruits that contain vitamin C. 
6. Reduce cramping after exercise: Vitamin C can reduce pain or cramping that usually happens after you exercise. Vitamin C is also able to reduce the production of free radicals.

Vitamin C as an antioxidant in addition to the body's cells and tissue repair skin damaged by free radicals. In beauty care, vitamin C has an important role in blood circulation so that the skin looks fresher. This vitamin also stimulates the formation of collagen skin and protect it from damage. Vitamin C has properties as a water holder (save water) so as to keep the skin moist and prevent it from drying out. 

Consuming the right amounts of vitamin C on a regular basis, can inhibit the aging process, smooth the skin, while inhibiting the tyrosinase enzyme performance; an enzyme which assists the formation of pigment in the skin. If the pigmentation process is hampered, the skin look cleaner and brighter.

Sources of vitamin C can be found in fruits such as sour orange, strawberry, or pineapple, and vegetables such as broccoli, celery, and tomatoes. Besides being easily obtained from natural food ingredients, a variety of supplement products on the market can also be our preferred alternative to meet the needs of vitamin C in the body. However, keep in mind that high doses of vitamin C taken orally can cause problems in the stomach.

Vitamin C Overdose Side Effects & The Symptoms That You Must Know

Vitamin C is very essential for health, however, vitamin C overdose can also lead to negative effects on health. Can we overdose on vitamin C? The answer is yes! According to US government, the RDAs for vitamin C are based on its known physiological and antioxidant functions in white blood cells and are much higher than the amount required for protection from deficiency. For infants from birth to 12 months, the FNB established an AI for vitamin C that is equivalent to the mean intake of vitamin C in healthy breastfed infants. Read table below!

RDAs for Vitamin C 

Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.

* Adequate Intake (AI)
* RDA : Recommended Dietary Allowances

Vitamin C plays a role in enhancing the immune system related to health to prevent your body from free radical exposure. Free radicals cause cells in the body are easily damaged and can not function properly. In addition vitamin C is often used in some beauty methods to improve the body's cells and blood circulation. Vitamin C can be found naturally from the content of fruits and vegetables. Fruits and vegetables that have a high vitamin C are oranges, broccoli, pineapple and tomatoes. In addition the use of vitamin C in beauty methods such as supplements and injections with high doses of vitamin C will cause some health problems. You have to pay attention to nutritional adequacy rate (RDI) according to age, sex and state to find out the requirement of vitamin C in the body.

If you take vitamin C naturally through fruits or vegetables in large quantities, the possibility of side effects is not too dangerous because the rest are not required to be issued through the urine. Dangerous side effects emerged in the form of Vitamin C supplements if taken too much will make it difficult for the body to process and can eventually lead to disease.

Symptoms of Excess Vitamin C 

Mild symptoms of vitamin C overdose    

• mouth ulcers      
• Often fart or experiencing excessive gas problems      
• Nausea, vomiting, dizziness      
• Strong-smelling urine      
• bloating      
• stomach ache      
• indigestion      
• diarrhea      
• headache      
• fever      
• Increased levels of stress      
• flushed face      
• skin rash     
• leg cramps      
• stomach cramps

Main symptoms of vitamin C overdose 

These problems may arise if you take vitamin C more than 6000 mg / day.      

• The decrease is caused by excessive Vitamin B12 vitamin C.      
• Oxygen demand will be increased, which resulted in additional pressure on the heart, because vitamin C is redundant.      
• Copper deficiency can occur due to an overdose of vitamin C.      
• Hepatitis infection can occur if high doses of vitamin C consumed.      
• Cavities can be formed due to excessive amounts of vitamin C.      
• Severe back pain can be seen when the high quantity of vitamin C consumed.      
• Insomnia can also arise because of the inconvenience and toxicity effects of vitamin C.      
• Iron toxicity because of increased absorption of iron is the result of an overdose of vitamin C.

For some people who are more sensitive, too much vitamin C can cause more serious health problems, among others:

1. Kidney stone disease: In addition to an increased risk of kidney stones, an overdose of vitamin C also increases the risk of other kidney problems. Consumption of high levels of vitamin C supplements may increase the levels of oxalate in the urine and result in calcium oxalate kidney stones, the most common type of kidney stones. Oxalate is found naturally in fruits, vegetables, nuts, and chocolate, and are also produced by the liver.


2. Symptoms of Allergies: Anyone who has a corn allergy should examine whether vitamin C supplements consumed, because some supplements of vitamin C made ​​from corn. 


3. Heart disease in women: Vitamin C supplements may be harmful for some women, especially postmenopausal women with diabetes. A study of more than 1,900 postmenopausal women with diabetes found that women who had the highest intake of vitamin C (more than 300 mg per day) of supplements (instead of food) have an increased risk of death from cardiovascular disease.


4. Blood dilute: High doses of vitamin C can thin the blood. Anyone who has been prescribed to take blood-thinning medications should consult a physician before taking supplements of vitamin C. 


5. Diabetes: Taking high doses of vitamin C can have an impact on blood glucose levels in diabetic patients and thus affect the need for antidiabetic drugs. If you have diabetes, you should talk to your doctor before taking supplements of vitamin C. 


6. Other health disorders: Anyone who has a medical condition that is associated with the loading acids, such as uric acid, cirrhosis, paroxysmal nocturnal hemoglobinuria, or renal tubular acidosis should consult with a physician before taking high doses of vitamin C.