The most popular Vitamin C food is orange, but actually there are several other fruits that has two times more vitamin C compared with oranges. In addition from fruits, you can also get vitamin C from vegetables.Vitamin C has another name that is ascorbic acid. Vitamin C has a function as antioxidants that counteract free radicals that make the body's immunity to be maintained.
Recommended Dietary Allowance (RDA) for Vitamin C:
| Recommended Dietary Allowance (RDA) for Vitamin C | |||
| Life Stage | Age | Males (mg/day) | Females (mg/day) |
| Infants | 0-6 months | 40 (AI)* | 40 (AI) |
| Infants | 7-12 months | 50 (AI) | 50 (AI) |
| Children | 1-3 years | 15 | 15 |
| Children | 4-8 years | 25 | 25 |
| Children | 9-13 years | 45 | 45 |
| Adolescents | 14-18 years | 75 | 65 |
| Adults | 19 years and older | 90 | 75 |
| Smokers | 19 years and older | 125 | 110 |
| Pregnancy | 18 years and younger | - | 80 |
| Pregnancy | 19-years and older | - | 85 |
| Breastfeeding | 18 years and younger | - | 115 |
| Breastfeeding | 19 years and older | - | 120 |
*(AI) stands for Adequate Intake.
20 Foods That High In Vitamin C
1. Guava
The content of vitamin C in guava is two times more than the oranges. If orange contains 54 milligrams of vitamin C per 100 grams, then the guava about 108 milligrams per 100 grams.
2. Kiwi
The content of vitamin C in the kiwi slightly lower than guava. The content of vitamin C in the kiwi is 100 milligrams per 100 grams.
3. Longan
Longan includes fruit that high in vitamin C, every 100 grams of longan contains about 84 milligrams of vitamin C.
4. Papaya
A small papaya about 157 grams has 95.6 milligrams of vitamin C. A cup of mashed papaya has 140 milligrams. Papaya has high content of vitamin A, folate and fiber rich. Papaya fruit beneficial for reducing the accumulation of fat in the body, helps the digestion of proteins, and improve sperm quality.
5. Red paprika
The content of vitamin C in red paprika is about 190 milligrams of 100 grams, four times more than oranges. However, red peppers is not include fruit that can be directly consumed, it's mostly used as spices.
6. Broccoli
The content of vitamin C in broccoli is 118 milligrams per 100 grams. Broccoli is beneficial for cancer prevention, detoxification, prevent stomach disorders, and prevent heart disease.
7. Cabbage
The content of vitamin C in cabbage is 160.8 milligrams every 2 cups of cabbage. Means every one cup contains at least 80.4 milligrams of vitamin C.
8. Strawberries
The content of vitamin C in strawberries is 56.7 milligrams per 100 grams, with a consumption of 8 pieces of strawberries has been meet the needs of vitamin C.
9. Cauliflower
In cauliflower, contains 50 milligrams of vitamin C per 100 grams. Cauliflower is also beneficial for preventing cancer.
10. orange
The content of vitamin C in oranges is 30 to 50 milligrams in 100 grams.
11. Tomatoes
The content of vitamin C in tomatoes is 34 milligrams per 100 grams.
12. Chili
The content of vitamin C in the chili about 84 milligrams per 100 grams of chillies.
13. Apple
The content of vitamin C in apples is 5 milligrams in 100 grams. Properties can remove toxins in the body. Then stabilize the body's immunity, and reduce the body's allergic.
14. Green vegetables
green vegetables provide an abundance of nutrients for your daily needs. green vegetables, like spinach, kale, or broccoli also contain vitamins A and C, although not in such high amounts in fruits.
15. Potato
Most of the vitamin C in a potato is in the skin, thus removing the skins of potatoes reduce vitamin C in it.
16. Nuts
Nuts menyediakan beberapa vitamin A, tetapi memiliki sedikit atau bahkan tidak ada vitamin C.
17. Carrots
Carrot is a vegetable with high levels of vitamin A and C. Carrots contain large amounts of carotene, and your body will convert to vitamin A. Carrots have vitamins and minerals that are good for your body.
18. Sweet potato
One big sweet potato contains 35.3 milligrams of vitamin C.
19. cantaloupe
One portion of cantaloupe has 49.2 milligrams of vitamin C.
20. Brussels sprouts
Brussels sprouts has 48.4 milligrams of vitamin c. These vegetables are rich in riboflavin, iron, mangesium, vitamin A and fiber.