The Benefits of Vitamin C -Summary of foods rich in Vitamin C-

Vitamin C is an essential nutrient for good health and can be deficient if not obtained from food or other sources. It is a nutrient that should be obtained frequently from the diet, as the body cannot store it in excess at one time. This article lists foods that are rich in vitamin C. We will also introduce nutrients that should be taken together with it, as well as some cautions when taking it from food.

Foods Rich in Vitamin C | Vitamin C's Role in the Body |

How to Get More Vitamin C in Your Diet | What to Look for When Getting Vitamin C from Food | The Bottom Line |

Foods rich in vitamin C

• Vegetables

Food	Vitamin C (mg)
Red bell pepper	170
Brussels sprouts	160
Yellow bell pepper	150
Broccoli (raw)	140
Rapeseed	130
Parsley (raw)	120
Cauliflower (raw)	81
Kale	81
Green bell pepper	76

Vitamin C is sensitive to heat and soluble in water, which makes it prone to nutrient degradation and loss during cooking methods such as frying or boiling. When cooking, using a microwave to heat can help reduce the loss of vitamin C to some extent. Also, when boiling vegetables, eating the broth along with the vegetables can help to ingest the dissolved vitamin C.

• Fruits

Food	​Vitamin C (mg)
Yuzu (peel)	160
Kiwifruit (golden)	140
Lemon	100
Kiwifruit (green)	​71
Persimmon	70
Strawberry	62
Navel orange	60
Kinkan	49
Grapefruit	36
Satsuma mandarin	35

Vitamin C is a nutrient that is abundant in fresh foods. Even for the same fruit, the processing involved in making dried fruit or canned fruit can reduce the amount of vitamin C. Choosing fresh fruits when eating can help efficiently supplement vitamin C.

• Tubers

Food	Vitamin C (mg)
Potato (raw, peeled)	28
Sweet potato (raw, peeled)	29
Taro (raw)	6

The vitamin C content in tubers is not particularly high compared to other vegetables and fruits.　However, since tubers lose relatively little vitamin C even when cooked, they can be a good source of vitamin C in warm dishes as well.

Vitamin C's Role in the Body

Vitamin C has various functions and is a nutrient that should be actively consumed on a daily basis. Here are some of the functions of Vitamin C that are effective for beauty and health maintenance.

• Involved in the synthesis of collagen

Vitamin C plays an important role in the synthesis of collagen, which is an essential protein for the formation of connective tissues in the body such as skin, bone, and cartilage. Collagen is also an important component for maintaining skin elasticity, making Vitamin C crucial for achieving healthy and youthful-looking skin. When Vitamin C is deficient, the body may not produce enough collagen, which can result in loss of skin firmness.

• Prevents deposition of melanin pigments

Vitamin C also helps prevent the deposition of melanin pigments that can cause skin discoloration and dark spots. It is an important nutrient for sun protection, and its regular consumption can help protect against UV damage.

• Enhances absorption of iron

Vitamin C enhances the absorption of iron by converting plant-based iron into a more easily absorbable form. Women, in particular, who are more prone to iron deficiency, can benefit from incorporating Vitamin C-rich foods into their diet to prevent anemia.

• Exhibits strong antioxidant activity:

Vitamin C is a powerful antioxidant that protects the body from harmful free radicals that can cause cellular damage and contribute to the development of chronic diseases. Regular consumption of Vitamin C can help support overall health and wellness.

How to Get More Vitamin C in Your Diet

Vitamin C is a nutrient that we should actively consume for maintaining good health and beautiful skin, but vitamin C is not the only nutrient we should consume. Here we introduce nutrients that are effective when taken together with vitamin C for maintaining good health and beautiful skin.

• Protein

Protein is an important nutrient that makes up the structure of skin, muscles, organs, and other components of the body. Animal-based foods are particularly rich in protein. However, foods high in fat can also cause skin problems, so it's a good idea to incorporate low-fat protein sources into your diet. Many animal-based foods that are high in protein are also rich in iron. Consuming vitamin C with these foods can increase iron absorption.

• Vitamin A

Vitamin A plays a role in maintaining healthy skin and mucous membranes. It is abundant in animal-based foods such as liver and seafood, and in plant-based foods such as yellow and green vegetables. Because vitamin A is fat-soluble, consuming it with oil, such as through stir-frying, can increase its absorption rate. Eating a salad made with green and yellow vegetables and dressing with oil is an efficient way to consume both vitamins A and C.

• Vitamin E

Vitamin E is abundant in cell membranes and has a strong anti-oxidative effect that prevents cell aging. Consuming vitamin E with vitamins A and C enhances their anti-oxidative properties. Vitamin E is beneficial for preventing aging and maintaining beautiful skin. Seeds, green and yellow vegetables, and oils are particularly rich in vitamin E.

What to look for when getting vitamin C from food

Vitamin C is a relatively easy-to-consume nutrient found in various foods. However, there are some points to keep in mind to maximize the effects of vitamin C when consuming it through food. Here are some tips to consider when getting vitamin C from your diet.

• Make sure to consume vitamin C with every meal

To ensure you get enough vitamin C, it's important to incorporate it into each of your meals. You can do this by choosing foods that are high in vitamin C, such as citrus fruits, berries, tomatoes, and leafy greens, and incorporating them into your breakfast, lunch, and dinner.

• Cook your food quickly after it's fresh to retain the maximum amount of vitamin C

Vitamin C is sensitive to heat and can be destroyed during cooking. To retain the maximum amount of vitamin C in your food, it's best to cook it quickly after it's fresh. This means choosing fresh ingredients and cooking them as soon as possible, using methods that don't involve prolonged exposure to high heat, such as steaming or stir-frying.

• If you drink alcohol or smoke, consider increasing your intake of vitamin C

Alcohol and smoking can reduce the absorption and effectiveness of vitamin C in the body. If you drink alcohol or smoke, it's important to increase your intake of vitamin C to compensate for this. You can do this by consuming more vitamin C-rich foods or taking a vitamin C supplement.

The Bottom line

Vitamin C is a desirable nutrient that cannot be stored in the body even when consumed in excess, so it is recommended to consume it frequently through meals. On the other hand, it is a nutrient that can be easily consumed as it is found in various vegetables and fruits. Vitamin C is easily lost during cooking and can also be consumed excessively due to factors such as stress within the body. Understanding these characteristics, please try to be mindful of consuming enough vitamin C.