Vitamin C is important in the immune system and in the manufacture and metabolism of hormones. One of the key gifts of vitamin c is its role in the function and manufacture of collagen, as well as maintaining the integrity of the connective tissue which makes it important for two diabetic reasons: wound repair and maintaining healthy gums. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower infection risk. Supplemental vitamin C may also lessen the duration and symptoms of a common cold, help delay or prevent cataracts, and support healthy immune function. Vitamin C is sensitive to heat. To retain the most Vitamin C, keep the temperature below 118 degrees. If you want the sensation of more warmth, add a little spice, warming herbs and/or ginger.
According to www.ncbi.nlm.nih.gov/pubmed/19263912:
“The immune system is strongly influenced by the intake of nutrients. For a long time there has been a controversy whether vitamin C can contribute to the prevention and therapy of the common cold. Several cells of the immune system can indeed accumulate vitamin C and need the vitamin to perform their task, especially phagocytes and t-cells. Thus a vitamin C deficiency results in a reduced resistance against certain pathogens whilst a higher supply enhances several immune system parameters. With regard to the common cold different studies including meta-analyses underline that the prophylactic intake of vitamin C may slightly reduce the duration of the illness in healthy persons but does not affect its incidence and severity. Supplementation of vitamin C is most effective in cases of physical strain or insufficient intake of the vitamin. With regard to the therapy of the common cold the application of vitamin C alone is without clinical effects.”
- Yellow, Red, and Green Bell Peppers#1: Peppers (Yellow Bell Peppers)
Vitamin C in 100g Per 10 strips (52g) Per large pepper (186g)
183.5mg (306% DV) 95.4mg (159% DV) 341.3mg (569% DV)
Other Peppers High in Vitamin C (%DV per large pepper): Sweet Red Peppers (349%), and Sweet Green Peppers (220%). Click to see complete nutrition facts.
- Cross section of a strawberry guava#2: Guavas
Vitamin C in 100g Per cup (165g) Per fruit (55g)
228.3mg (381% DV) 376.7mg (628% DV) 125.6mg (209% DV)
Click to see complete nutrition facts.
- Close view of a Kale Leaf#3: Dark Green Leafy Vegetables (Kale)
Vitamin C in 100g Per cup chopped (67g)
120mg (200% DV) 80.4mg (134% DV)
Other Dark Green Leafy Vegetables High in Vitamin C (%DV per cup, chopped): Turnip Greens (55%), Swiss Chard (18%), and Spinach (14%). Click to see complete nutrition facts.
- Cut and Peeled Kiwi Fruit#4: Kiwifruit (Green)
Vitamin C in 100g Per cup, sliced (180g) Per fruit (69g)
92.7mg (155% DV) 166.9mg (278% DV) 64mg (107% DV)
Gold Kiwifruit are also High in Vitamin C (%DV per fruit): (151%). Click to see complete nutrition facts.
- Close view of Broccoli#5: Broccoli
Vitamin C in 100g Per cup chopped (92g)
89.2mg (149% DV) 81.2mg (135% DV)
Other Brassica Vegetables High in Vitamin C (%DV per cup): Brussels Sprouts (125%), Green Cauliflower (94%), Cauliflower (86%), Red Cabbage (85%), and Cabbage (60%). Click to see complete nutrition facts.
- Red Strawberries#6: Berries (Strawberries)
Vitamin C in 100g Per cup sliced (166g) 1 large strawberry (18g)
58.8mg (98% DV) 97.6mg (163% DV) 10.6mg (18% DV)
Other Berries High in Vitamin C (%DV per cup): Raspberries (54%), Blackberries (50%) and Blueberries (24%). Click to see complete nutrition facts.
- Cross section and segment of an citrus #7: Citrus Fruits (Oranges)
Vitamin C in 100g Per cup, sections (180g) Per orange (131g)
53.2mg (89% DV) 95.8mg (160% DV) 69.7mg (116% DV)
Other Citrus Fruit High in Vitamin C (%DV per fruit): Pummelo (619%), Grapefruit (114%), Lemon (74%), Clementine (60%). Click to see complete nutrition facts.
- Several ripe red tomatoes#8: Tomatoes (Cooked)
Vitamin C in 100g Per cup (240g) Per 2 tomatoes (246g)
22.8mg (38% DV) 54.7mg (91% DV) 56.1mg (93% DV)
2 medium tomatoes contain just 44 calories and 0.3 grams of fat. Click to see complete nutrition facts.
- Podded snow peas#9: Peas (Mange Tout)
Vitamin C in 100g Per cup (63g) Per 10 pods (34g)
60mg (100% DV) 37.8mg (63% DV) 20.4mg (34% DV)
Other Peas High in Vitamin C (%DV per cup): Green Peas (97%), and Frozen Peas cooked (59%). Click to see complete nutrition facts.
- Cut Papaya#10: Papaya
Vitamin C in 100g Per cup pieces (145g) 1 small papaya (157g)
60.9mg (102% DV) 88.3mg (147% DV) 95.6mg (159% DV)
Other Fruits High in Vitamin C (%DV per cup, chunks or balls): Mango (100%), Pineapple (131%), Cantaloupe Melon (108%), and Honeydew Melon (53%). Click to see complete nutrition facts.