Are bananas high in vitamin C?

Banana has a moderate vitamin C content. But, as many people consume it regularly, it helps meet the daily required dose!

Health benefits of vitamin C

Vitamin C is vital for good health. It’s involved in countless functions in the human body. We have about 2g of vitamin C in our bodies!

Vitamin C is necessary for the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.

Additionally, adequate amounts of vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium.[1,2]

Also, vitamin C improves the absorption of nonheme iron; the type of iron found mainly in plants.

Moreover, vitamin C might prevent premature skin aging and the formation of wrinkles. Its powerful antioxidant properties protect the skin from sun damage. Additionally, vitamin C can regenerate other potent antioxidants, such as vitamin E.

Most noteworthy, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. Vitamin C boosts the immune system and fights oxidative stress.[3]

How much vitamin C do we need a day?

The recommended daily intake of vitamin C is 75 mg and 90 mg for women and men, respectively.

Furthermore, pregnant women require at least 85 mg of vitamin C a day, while lactating women require 120 mg. Kids and teenagers require lower amounts of vitamin C.

On the other hand, smokers should get at least an extra dose of 35 mg. They tend to have lower vitamin C levels, due to increased oxidative stress.

How much vitamin C in a banana?

In fact, banana contains moderate amounts of vitamin C. A medium banana contains about 10 mg of vitamin C, or 11% DV (Daily Value). A large banana contains about 12 mg of vitamin C, or 13% DV.

Furthermore, banana is the most favorable food in the world. Most people consume it regularly.[4]

Hence, although banana isn’t the richest food in vitamin C, it certainly contributes to the daily vitamin C intake.

Actually, banana is particularly rich in potassium and other electrolytes. In contrast, it’s a bad dietary source of vitamins, like vitamin B12.

Other foods high in vitamin C

Certainly, consuming a wide variety of foods rich in vitamin C is beneficial for health.

You could boost your daily intake of vitamin C by eating certain vegetables, such as broccoli, cauliflower, peppers, and many more.

But, the easiest way to significantly increase the daily vitamin C intake is by eating fruits high in vitamin C like oranges, strawberries, kiwis, lemons, grapefruits, papayas, and mangos!

You can safely get high doses of vitamin C, both from foods and supplements. Just don’t exceed the maximum safe dosage.