Looking for Nigerian foods rich in Vitamin C?
Then you're on the right page.
Because in this post, you'll discover the complete list of Nigerian foods high in Vitamin C.
let's get started right away.
Nigerian Vitamin C-Rich Foods List
Here are 20 foods rich in Vitamin C you can find in Nigeria:
Guavas are delicious and blessed with nutrients, especially Vitamin C.
In summary, guavas are delicious and rich in antioxidants & Vitamin C. 100g of guavas contain about 228 mg of vitamin C.
Agbalumo/Udala/Udara is one of our beloved fruits when they are in season. I'm pleased to inform you that Agbalumo is also rich in immune-boosting Vitamin C.
100g of Agbalumo contains about 73.618mg of Vitamin C.
3. Paw Paw (Papayas)
Papayas are not only mouth-watering, but they are also a great source of vitamin C.
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In essence, Papayas are delicious, nutrient-packed and rich in Vitamin C. 100g of papaya contains about 61 mg of Vitamin C.
Mangos are sweet and boast of a lot of health-enhancing nutrients including Vitamin C.
A 100g of fresh ripe mango supplies about 34.144mg of Vitamin C.
5. Sweet potato
Sweet potatoes are tasty, filling, and nutrient-dense. One of the nutrients sweet potatoes happen to supply in significant amounts is Vitamin C.
100g of raw sweet potato contains about 37mg of Vitamin C
Cabbage is one of the best-tasting cruciferous vegetables. Even better, Cabbage is jam-packed full of nutrients including vitamin C.
100g of raw Cabbage delivers about 36.6mg of vitamin C.
Carrot is another great-tasting veggie that is choked full of essential nutrients including Vitamin C.
100g of raw carrots can supply up to 59mg of Vitamin C.
Oranges are one of the go-to sources for dietary Vitamin C and for good reason.
You see, a medium-sized orange delivers about 83 mg of vitamin C, which is around 92% of the recommended daily vitamin C intake(5, 6).
Oranges contain 59 mg of vitamin C per 100 grams. One medium orange delivers 83 mg of vitamin C.
Grape fruit is another citrus fruit rich in vitamin C.
Half grapefruit contains about 46 mg, which is about half of the recommended daily vitamin C intake (7).
100g of grapefruit contains about 44mg of vitamin C.
Lime is also a citrus fruit that's a good Vitamin C source. For example, 100g of lime juice provides about 40mg of Vitamin C.
Lemons are not only good vitamin sources, but they also act as potent antioxidants. In addition, lemon juice has been shown to lower blood pressure and lower the effect of carbs on blood sugar (12, 13).
In summary, 100g of lemon contains 53 mg of Vitamin C, with one medium lemon delivering about 50% of our daily need value.
Fluted pumpkin leaves (popularly known as Ugwu) are powerhouse of nutrients including Vitamin C.
100g of fresh Fluted pumpkin leaves (Ugwu) may contain 208.655mg of Vitamin C content.
Waterleaf is another popular vegetable that carrirs a high amount of vitamin C.
100g of fresh waterleaf (sun-dried) may contain about 326mg of Vitamin C.
14. Afang (Ibibio)
Afang is another Nigerian vegetable with a significant amount of Vitamin C.
100g of Afang provides about 48.66mg of Vitamin C.
Blackcurrant supplies a large source of Vitamin C.
It is interesting to know that Blackcurrants get their rich dark color from their antioxidant flavonoids known as anthocyanins.
Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
Studies show that diets with high levels of antioxidants like Vitamin C and anthocyanins (found in blackcurrant) can help protect against oxidative damage linked with serious diseases such as cancer, heart disease, & neurodegenerative diseases (16).
The bottom line is that 100g of blackcurrants contain about 181 mg of vitamin C and may help reduce oxidative damage.
16. Chilli peppers
Chilli peppers are hotcakes when it comes to vitamin C delivery. For example, just one green chilli pepper delivers 109 mg of vitamin C, which is 121% of the daily recommended vitamin C intake (17, 18, 19).
Although, red chilli peppers contain 65 mg of Vitamin C, which is less Vitamin C compared to that of green chilli peppers. That's still high nevertheless.
In summary, Chilli peppers contain a high amount of Vitamin C, with green pepper containing the most. 100g of Green chilli peppers contain 242 mg of vitamin C.
Tomato is very versatile and also a well-known Vitamin C supplier.
100g of tomato can provide about 50mg of Vitamin C,
18. Bell peppers
Bell peppers are a Vitamin C powerhouse. As a matter of fact, the vitamin C content of bell peppers increases as they mature.
Note that yellow bell peppers contain over twice the amount of Vitamin C found in green bell peppers.
In summary, all bell peppers are rich in Vitamin C, with yellow bell peppers containing the most. 100g of sweet yellow bell pepper contains 183 mg of Vitamin C.
Strawberries are one of the best sources of Vitamin C. Because they not only contain a high amount of Vitamin C, but they also contain a diversity of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants.
In summary, strawberries are rich in Vitamin C and other important antioxidants. 100g of Strawberries contain about 59 mg of vitamin C.
Broccoli is another cruciferous vegetable rich in vitamin C and has been linked to lowering the risk of inflammatory diseases.
In perspective, 100g of Broccoli contains 65 mg of vitamin C.
What is Vitamin C?
Vitamin C (or ascorbic acid) is a water-soluble vitamin, and, as such, it's not stored in the body instead it dissolves in water and is delivered to the tissues. To enjoy its benefits, we must constantly consume foods or supplements that contain Vitamin C daily
Vitamin C can be found in varying amounts in many foods, especially in fruits and veggies.
Importance of Vitamin C?
Adequate intake of Vitamin C is very important for a number of reasons. Here are some of the reasons:
- Vitamin C plays a crucial role in collagen synthesis, connective tissue, bones, teeth, and small blood vessels (28).
- Vitamin C is vital for wound healing and infection control
- Vitamin C acts as a powerful antioxidant that helps boost the immune system and fight harmful free radicals.
- Vitamin C acts as a potent anti-inflammatory that protects brain health and aid memory (29).
- vitamin C is vital for eye health and may even help prevent cataracts. (30).
- Dietary Vitamin C may help reduce the risk of common chronic health conditions like heart disease (31, 32, 33).
- Vitamin C improves the absorption of Iron commonly found in plant foods called non-heme iron.
Recommended daily Amount of Vitamin C
Different categories of people require different recommended Vitamin C intake.
The different recommended daily Vitamin C intake include(34):
- 90mg for men 19 and above
- 75mg for women 19 and above
- 85mg for pregnant women
- 120mg for breastfeeding mothers
- an additional 35mg for smokers
NB: Taking over 2000mg of Vitamin C a day may promote gastrointestinal distress and diarrhoea (36)
Signs of Deficiency of Vitamin C
Consuming less than 10 mg of vitamin C per day for a month or longer will most likely lead to a deficiency.
Vitamin deficiency is rare, however, things that increases likely hood of Vitamin C deficiency include:
- Abuse of drugs and alcohol
- Consuming a diet that restricts fruits and vegetables and
- Smoking or long-term exposure to second-hand smoke
Vitamin C is easily destroyed by heat and light. This means that pro-long cooking or high-heat cooking reduces the Vitamin C content of foods.
So, it is best to eat your fruit and veggies raw or lightly steamed to retain as much Vitamin C as possible.
Conclusion; Nigerian Foods High in vitamin C
Vitamin C is an essential nutrient that plays a lot of important roles in the human body including the immune system, eyesight, collagen production and more.
A wide variety of fruits and vegetables provide ample amounts of vitamin C. Some of the highest food Vitamin C sources have been listed above.
It's a good idea to consume the foods in the list above to reap all of the benefits Vitamin C has to offer.