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Vitamin C is a water-soluble vitamin, found in many fruits and vegetables. It is an essential vitamin for our body. It’s found in many fruits and vegetables, namely oranges, guava, kiwi and many other fruits.
Have you ever studied the whole food vitamin C benefits? Ascorbic acid is also called Vitamin C. Of all the various macros, vitamin C has too many health benefits.
Let us now look at whole foods, vitamin C benefits, the foods to be eaten, and other nutritional values.
1. 10 Amazing Whole Food Vitamin C Benefits
1.1. Kakadu Plums:
Kakadu plums are also known as Terminalia Ferdinandiana1 or billygoat plums. It consists of an abundant quantity of Vitamin C, which is quite more than in oranges. It is found openly across Australia.
They are pale green fruits with a stone in the centre. It contains Vitamin C above 3,230% of the Daily Value.
In addition, there are various nutrients such as 0.8 grams of calories, 17.2 grams of carbohydrates, 0.5 grams of fat,13 mg of sodium, copper content 100% iron 13.3% of Daily Value and 7.1 grams of dietary fibre.
It is low in the number of calories at 59. Vitamin C in it defends our body from harm grounded by free radicals. This Kakadu plum is recorded as the highest natural Vitamin C-contended food in the world.
Apart from vitamin C, it is a very good source of Ellagic acid, the greatest antioxidant. It also consists of potassium, vitamin E, and antioxidants other than ellagic acids, such as flavonols, aromatic acids, anthocyanins, and lutein.
Each of these antioxidants had a unique benefit. This Kakadu plum2 has cancer-fighting, anti-bacterial properties as well.
1.2. Acerola Cherries:
Acerola Cherries are also called Malpighia emarginata, West Indies Cherry, Barbados Cherry, or Acerola. They are commonly found in tropical regions of the Western Hemisphere.
It consists of nutrients such as calcium, iron, and niacin, which are referred to as vitamin B-3, phosphorus, riboflavin, which is also called vitamin B-2, and thiamine referred to as vitamin B-1.
It helps in curing the common cold, and flu and acts as an antioxidant. It also supports immune levels, promotes healthy skin, and keeps track of digestive issues.3
As it is a sweet-tasting fruit, it is most likely taken as it is. The powder form of acerola cherry is most popularly used in many foods, smoothies, juices, etc.
It is said that 100 grams of acerola cherries are packed with 1500-4500 mg of vitamin C. Too much consumption leads to diarrhoea, digestive cramps, nausea, vomiting, dizziness, headache, etc.
1.3. Guavas:
Guavas are found in many types and a lot of varieties. Among those, pink-fleshed guavas consist of around 126 mg of vitamin C or 140% of the Daily Value. It is meant to lower blood pressure and cholesterol levels.
These generally originated in Central America. Besides vitamin C, it consists of potassium, fibre has low calories and is a very good source of antioxidants.
Intake of guava helps us to lower the sugar levels in the blood, promotes a healthy heart, improves the working of the digestive tract, gives an anticancer effect, helps in boosting immunity levels, assists with good skin health, and helps in losing weight. These are the whole food vitamin C benefits.
1.4. Kiwi Fruit:
Kiwi fruits are commonly grown from November to May in California and from June to October in New Zealand. Kiwi is a bang of flavours, which consists of sweet and tangy tastes. It is also stuffed with potassium, folate, vitamin C, vitamin K, and vitamin E.
It consists of antioxidants and plenty of fibres. In addition to this, it contains 167mg or 185% Daily Value per cup of Kiwifruits. It helps in lowering cholesterol, decreases oxidative stress, and promotes immunity.
Coming to the whole food vitamin C benefits, as per the studies stated, the consumption of 2-3 kiwis a day dilutes 18% of the stickiness in the blood platelets, degrades the cause of triglycerides by 15%, and also cuts down the danger of blood clots and stroke. It is proven that kiwi helps treat asthma, assists with digestive tract-related issues, and improves vision loss issues.
1.5. Lemons:
Lemons are the most used commodity in our daily life from dawn to dusk. We drink lemon tea as we wake up in the morning, including lemon in our vegetable salads and other dishes for lunch. Lemons are grown in southern Europe, the Middle East, and East Asia. As we know, citrus fruits are good contenders for vitamin C.
Lemon is one of the vegetables that consists of plenty of vitamin C, folate, and potassium, and lemon juice is packed with compounds called limonins. It is rich in the most popularly known acid, citrus acid. A lemon contains 44.5 mg of vitamin C and 49.4% of its Daily Value.
It acts as an antioxidant, improves the immune system, promotes heart health, combats kidney stones, helps prevent cancer, and protects us from liver diseases. It is stuffed with antimicrobial properties, and it also helps in losing weight.
1.6. Strawberries:
Strawberries are the most attractive fruits. They are bright red in colour, juicy in nature, sweet and sour. They are also called Fragaria ananassa and originated in Europe. It is packed with 98mg or the 108% Daily Value of vitamin C.
Besides vitamin C, they are the source of manganese, folate, antioxidants, plant compounds like Pelargonidin, Ellagic acid, Ellagitannins, Procyanidins, potassium, and less quantity of vitamin B6, vitamin K, and vitamin E.
They are high contenders of water which is 91%, comprises calories, 0.7 grams of proteins, 7.7 grams of carbohydrates, 4.9 grams of sugar, and a minute quantity of fat that is 0.3 grams. They promote heart health, prevent cancer, and control blood sugar.
1.7. Brussels Sprouts:
Brussels Sprouts are closely related to cauliflower and kale, as they are members of the Brassicaceae family. They seem like tiny-sized cabbages cleaned and cooked to acquire nutrients. Half a cup of cooked sprouts gives us 49mg or 54% of the Daily Value of vitamin C.
They are a good source of fibre (2 grams), 137% of the RDI of vitamin K, 12% of the RDI of folate, 9% of the RDI of manganese, potassium, 12% of the RDI of vitamin A, 2 grams of proteins, 6 grams of carbs. Besides the above nutrients, they carry vitamin B6, iron, thiamine, phosphorus, ALA Omega-3 Fatty Acids, and antioxidants.
Brussels Sprouts help to promote bone health and assist with the formation of collagen. It combats cancer, maintains blood sugar levels, and lessens inflammation.
1.8. Parsley:
Parsley is basically from the Mediterranean. It is a kind of leaf similar to that of a curry leaf. It is packed with plant-based non-heme iron. 8 grams of parsley carries 10 mg of vitamin C with 11% of the Daily Value.
30 grams of parsley is stuffed with 11 calories, 2 grams of carbs, 1 gram of protein, around 1 gram of fat, 1 gram of fibre, 108% of the RDI(Reference Daily Intake) in vitamin A, 53% of the RDI of vitamin C, 547% of the RDI in vitamin K, 11% of the RDI in folate, 4% of the RDI in potassium.
It is a good source of antioxidants and consists of some flavonoids and carotenoids. It helps improve bone health, fights against cancer-causing particles, is a good source of nutrients that protect your eyes, supports heart health, and possesses anti-bacterial properties.
1.9. Bell Peppers:
Bell Peppers are also called Capsicum annum and are from Central and South America. It is one of the colourful vegetables. It is found in variants of colours and tastes such as red, green, yellow, orange, and sweet, respectively. Each of those has different nutrition values.
A cup of sweet red pepper holds 190 mg or 211% of the Daily Value of vitamin C. A cup of sweet green pepper holds 120 mg of vitamin C or 133% of the Daily Value. A hot green chilli pepper cup contains 109 mg of vitamin C and 121% of the Daily Value.
A red chilli pepper provides 65 mg of vitamin C and 72% of the Daily Value. Studies stated that the vitamin C that red bell peppers provide is 50% greater than green bell peppers.
Chilli bell peppers are a rich source of capsaicin providers, and this capsaicin is responsible for the hot flamy taste. Half a cup of yellow pepper loads with 137 mg of vitamin C and one-half cup of sweet yellow peppers gives 152% of the Daily Value.
These bell peppers in the raw and fresh state consist of 92% water, and the rest is composed of some nutrients. For every 100 grams of bell peppers, there are 31 calories, 1 gram of protein, 6 grams of carbs, 4.2 grams of sugar, 2.1 grams of fibre, and 0.3 grams of fat.
There are various synthetic vitamins and minerals stuffed in it: vitamin C, vitamin B6, vitamin K1, potassium, folate, vitamin E, and vitamin A. They are even loaded with some plant-based compounds like capsanthin, violaxanthin, lutein, quercetin, and luteolin.
Capsaicin can lessen pain and inflammation. And bell peppers maintain eye health, protect us from anaemia, and combat some adverse effects.
1.10. Papayas:
Papaya is a tropical fruit with most of the health benefits embedded in it. One small fruit of papaya gives us 95.6 mg of vitamin C or 106.2% of Daily Value.
It consists of 59 calories, 15 grams of carbohydrates, 3 grams of fibre, 1 gram of protein, 33% of the RDI in vitamin A, 14% of the RDI in folate, 11% of the RDI in potassium, and minute amounts of calcium, magnesium, natural vitamins like vitamin B1, B3, B5, E, and K. Papaya is the garden of life vitamins.
2. In The End
It is important for us to take vitamin C at an appropriate level. Vitamin C is an important nutrient for health. It helps build and maintain bones, cartilage, skin and blood vessels. As an antioxidant, it also supports the immune system. Fruits and vegetables are the best sources, but some people may need supplements.
The right dosage depends on factors like age and medical condition. It possesses anticancer properties, supports heart health, fights inflammation, promotes digestion, and improves skin health.
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2. FAQs
Q1. Are Whole Foods Vitamin C Better?
According to some studies, natural and synthetic vitamin C are chemically identical, but how your body reacts to them is another story. When you eat foods rich in vitamin C like acerola cherries or baobab, you get vitamin C in its purest form.
Q2. What Is Whole Food Vitamin C?
Whole Foods provides vitamin C, and whole foods, including acerola cherry extract, citrus bioflavonoids (hesperetin), rosehip powder, and more. It helps boost antioxidant defences and better supports the immune system.
Q3. What Are the Benefits of Whole Food Vitamins?
Whole food supplements are better at providing essential nutrients than isolated or synthetic vitamins. This is because all food supplements contain the full spectrum of natural nutrients needed for optimal health and come from real food. It is also better absorbed by your body.
- Mohanty, Shimony, and Ian E. Cock. “The chemotherapeutic potential of Terminalia ferdinandiana: Phytochemistry and bioactivity.” Pharmacognosy Reviews 6.11 (2012): 29. ↩︎
- Gorman, Julian T., et al. “Kakadu Plum (Terminalia ferdinandiana) as a sustainable indigenous agribusiness.” Economic Botany 74 (2020): 74-91. ↩︎
- Saydak, By Peter. “Digestive Issues? Here’s What You Can Do to Tame Them.” ↩︎
Last Updated on by Sathi Chakraborty, MSc Biology
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