Nutrient C is a water-dissolvable nutrient that is found in numerous food sources, especially products of the soil.

It’s notable for being an intense cell reinforcement, just as effectsly affecting skin wellbeing and resistant capacity.

It’s additionally crucial for collagen amalgamation, connective tissue, bones, teeth and your little veins

(1Trusted Source,

2)The human body can’t  store nutrient C. Consequently, it’s fundamental to devour it consistently in adequate sums.

The current day by day esteem (DV) for nutrient C is 90 mg.

Insufficiency indications incorporate draining gums, successive wounding and diseases, helpless injury recuperating, weakness and scurvy (1Trusted Source, 2).

Here are the best  food sources that are high in nutrient C.


it has the most noteworthy known grouping of nutrient C, containing up to 5,300 mg for every 100 grams. It’s additionally plentiful in potassium, nutrient E and the cancer prevention agent lutein, which may profit eye wellbeing (4Trusted Source, 5Trusted Source). 


Creature examines utilizing acerola remove have shown that it might have malignant growth battling properties, help forestall UVB skin harm and even lessening DNA harm brought about by awful eating regimen (7Trusted Source, 8Trusted Source, 9Trusted Source).

Notwithstanding these promising outcomes, no human-put together investigations with respect with the impacts of Nutrient C is required for collagen amalgamation, which supports skin trustworthiness as you age. Studies have discovered that nutrient C diminishes sun harm to the skin, decreasing wrinkling, dryness and staining and improving its general appearance. Nutrient C likewise helps to wound recuperating and provocative skin conditions like dermatitis


One green stew pepper contains 109 mg of nutrient C, or 121% of the DV. In correlation one red  and stew pepper conveys 65 mg,

In addition, bean stew peppers are wealthy in capsaicin, the compound that is liable for their hot taste. Capsaicin may likewise lessen agony and irritation (14Trusted Source).

There is additionally proof that around one tablespoon (10 grams) of red bean stew powder may help increment fat consuming (14Trusted Source).


One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of nutrient C, or 112% of the DV (20).

Cell reinforcement flavonoids known as anthocyanins give them their to more  rich, dim shading.

Studies have shown that eats less high in cell reinforcements like nutrient C and anthocyanins may decrease oxidative harm related with persistent illnesses, including coronary illness, malignancy and neurodegenerative infections (21Trusted Source, 22Trusted Source).


One cup of crude cleaved mustard spinach gives 195 mg of nutrient C, or 217% of the DV (30). Despite the fact that heat from cooking brings down the nutrient C substance in food varieties, one cup of cooked mustard greens actually gives 117 mg of nutrient C, or 130% of the DV (31). Similarly as with numerous dim, mixed greens, mustard spinach is likewise high in nutrient A, potassium, calcium, manganese, fiber and folate.


One medium kiwi packs 71 mg of nutrient C, or 79% of the DV (35). Studies have shown that the nutrient C-rich kiwifruit may help diminish oxidative pressure, lower cholesterol and improve insusceptibility (1Trusted Source, 27Trusted Source).

An examination in 30 sound individuals matured 20–51 found that eating 2–3 kiwis consistently for 28 days diminished blood platelet tenacity by 18% and brought down fatty substances by 15%. This may decrease the danger of blood clusters and stroke (36Trusted Source).

Another examination in 14 men with nutrient C lack found that eating two kiwis day by day for about a month expanded white platelet movement by 20%. Blood levels of nutrient C standardized after only multi week, having expanded by 304% (37Trusted Source).


One cup (145 grams) of papaya gives 87 mg of nutrient C, or 97% of the DV (49). Nutrient C likewise helps memory and has powerful calming impacts in your mind (50Trusted Source).

In one examination, 20 individuals with gentle Alzheimer’s were given a concentrated papaya remove for a half year. The outcomes showed diminished aggravation and a 40% decrease in oxidative pressure (51Trusted Source).


One cup of strawberry parts (152 grams) gives 89 mg of nutrient C, or 99% of the DV (52). Strawberries contain a different and powerful blend of nutrient C, manganese, flavonoids, folate and other gainful cancer prevention agents.

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