The year was 1753. The doctor was a British naval physician by the name of Lind, who found that there was something in citrus fruits that cured scurvy. Scurvy was a common disease among sailors when they were at sea due to the lack of fresh fruits and vegetables in the diet. Lind recommended that every sailor at sea should receive a daily ration of lime or lemon juice to overcome vitamin-C (ascorbic acid) deficiency. Fast forward to today, and you’ll find that vitamin C is the most popular vitamin supplement in the world.
Here are the various fruits, fruit juices, and vegetables that contain the highest levels of vitamin C.
Fruit
— Strawberries (one cup): 95 milligrams
— Papaya (one cup): 85 mg
— Kiwi: 75 mg
— Orange: 70 mg
— Cantaloupe (1/4): 60 mg
— Honeydew melon (1/8): 40 mg
— Grapefruit (1/2): 40 mg
— Tangerine: 25 mg
Juice
— Orange (1/2 cup): 50 mg
— Apple (1/2 cup): 50 mg
— Grapefruit (1/2 cup): 35 mg
— Tomato (6 oz): 35 mg
Vegetables
— Broccoli (1/2 cup, cooked): 60 mg
— Brussels sprouts (1/2 cup, cooked): 50 mg
— Kale (one cup, cooked): 50 mg
— Red/green pepper (1/2 cup cooked): 50 mg
— Sweet potato (1 cup): 50 mg
Adults need at least 90 mg a day (men) and 75 mg a day (women). Based on large population studies, a daily intake of 100 mg of vitamin C is associated with reduced risk of death from heart diseases, stroke, and cancer. It has been shown that the following factors can cause a fall in vitamin C blood levels: stress; smoking, alcohol, fever, and viral infection. Smoking causes an increased metabolism of vitamin C. Therefore; the daily intake for smoker is 140 mg.
Vitamin C is required for many bodily functions including the following:
— Helps make collagen, an important part of blood vessels, tendons, bone and ligaments
— Helps make brain chemicals, such as norepinephrine, which is critical for many brain functions (especially mood)
— Helps make carnitine, a chemical essential for transporting fat to every cell’s mitochondria
— Important in controlling blood cholesterol and gallstone formation
— Important antioxidant that protects proteins, fats, carbohydrates, and genetic materials (DNA, RNA) from damage by free radicals and oxidative damage
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