What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth, development, and repair of all body tissues. It is involved in many bodily functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
Benefits of Vitamin C
Antioxidant: Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals.
Collagen Synthesis: It is crucial for the biosynthesis of collagen, which is important for skin, cartilage, tendons, ligaments, and blood vessels.
Immune Support: Vitamin C enhances the immune system's ability to fight infections.
Iron Absorption: It improves the absorption of non-heme iron, which is found in plant-based foods.
Wound Healing: Vitamin C plays a key role in the body's natural healing process.
Foods High in Vitamin C
Here are some foods rich in Vitamin C along with their approximate Vitamin C content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Vitamin C is approximately 90 milligrams (mg) for men and 75 mg for women.
Top Sources of Vitamin C for Vegans
Kakadu Plums
Vitamin C content: 5,300 mg per 100g
% of Daily Need: 5889% for men, 7067% for women
Kakadu plums have the highest known concentration of Vitamin C.
Acerola Cherries
Vitamin C content: 1,677 mg per 100g
% of Daily Need: 1863% for men, 2236% for women
Acerola cherries are incredibly rich in Vitamin C.
Rose Hips
Vitamin C content: 426 mg per 100g
% of Daily Need: 473% for men, 568% for women
Rose hips are a potent source of Vitamin C.
Guavas
Vitamin C content: 228 mg per 100g
% of Daily Need: 253% for men, 304% for women
Guavas are highly nutritious and packed with Vitamin C.
Blackcurrants
Vitamin C content: 181 mg per 100g
% of Daily Need: 201% for men, 241% for women
Blackcurrants are another excellent source of Vitamin C.
Kiwi Fruit
Vitamin C content: 93 mg per 100g
% of Daily Need: 103% for men, 124% for women
Kiwi fruit provides a substantial amount of Vitamin C.
Papayas
Vitamin C content: 60.9 mg per 100g
% of Daily Need: 68% for men, 81% for women
Papayas are not only rich in Vitamin C but also other beneficial nutrients.
Oranges
Vitamin C content: 53.2 mg per 100g
% of Daily Need: 59% for men, 71% for women
Oranges are well-known for their Vitamin C content.
Top Sources of Vitamin C for Carnivores
Lamb Liver
Vitamin C content: 39 mg per 100g
% of Daily Need: 43% for men, 52% for women
Lamb liver is one of the few animal products that contains Vitamin C.
Beef Liver
Vitamin C content: 33 mg per 100g
% of Daily Need: 37% for men, 44% for women
Beef liver is another source of Vitamin C in animal products.
Pork Liver
Vitamin C content: 23 mg per 100g
% of Daily Need: 26% for men, 31% for women
Pork liver provides a modest amount of Vitamin C.
Spleen (Beef)
Vitamin C content: 11 mg per 100g
% of Daily Need: 12% for men, 15% for women
Beef spleen contains some Vitamin C.
Kidneys (Lamb)
Vitamin C content: 11 mg per 100g
% of Daily Need: 12% for men, 15% for women
Lamb kidneys are another source of Vitamin C among organ meats.
Challenges of Meeting Vitamin C Needs on a Carnivorous Diet
Limited Sources: As seen from the above list, Vitamin C is not abundant in most meat products. Only specific organ meats provide some Vitamin C, and even then, the amounts are relatively low compared to fruits and vegetables.
Higher Risk of Deficiency: Without including a variety of organ meats regularly, individuals following a strict carnivorous diet might struggle to meet the daily recommended intake of Vitamin C, which is 90 mg for men and 75 mg for women.
Scurvy Risk: Prolonged Vitamin C deficiency can lead to scurvy, a disease characterized by fatigue, swollen gums, joint pain, and poor wound healing.
Tips for Carnivorous Diet Adherents
Incorporate Organ Meats: Regularly include organ meats like liver and kidneys in your diet to boost your Vitamin C intake.
Consider Supplementation: If obtaining enough Vitamin C from food alone is difficult, consider taking a Vitamin C supplement to meet your daily needs.
Monitor Health: Pay attention to signs of Vitamin C deficiency and consult with a healthcare provider or dietitian to ensure your nutritional needs are met.