A list of healthy foods rich in Vitamin C
Vitamin C is a very important nutrient also known as Ascorbic Acid. It is involved with hundreds of different processes in the human body. One of its main jobs is to keep the immune system strong and healthy, for fighting off infections and diseases. Vitamin C also helps the body to make proteins for the tissues and internal organs, and also in making collagen for healthy skin, hair, eyes, cartilage and muscles. Adults need at least 90mg of Vitamin C each day for a healthy body.
In this article, we will share with you a list of the best 16 foods rich in Vitamin C.
1. Sauerkraut: Naturally fermented sauerkraut is one of the richest sources of Vitamin C in the world. This is a form of fermented cabbage which is often consumed in Germany and Europe. 100g of this contains between 400-500mg Vitamin C in its natural form. Sauerkraut is also rich in probiotics for a healthy digestive system.
2. Broccoli is rich in vitamin c: This green cruciferous vegetable is known as one of the healthiest foods to eat on a regular basis. 100g of fresh broccoli contains 89mg of Vitamin C. Do not overcook the broccoli, as heat can destroy vitamin c. Lightly steam your vegetables or consume them raw.
3. Sweet Yellow Peppers: Yellow sweet peppers contain the most vitamin C out of all the different varieties. 100g of these contains 183mg of Vitamin C. This and other nutrients found in peppers can help to improve eye health, with reduced risk of cataracts with age.
4. Rose Hips: Rose hips are small tangy fruits which come from the rose plant are a wonderful source of Vitamin C. 100g of these contains 426mg of Vitamin C for supporting healthy skin, immunity and an overall healthy body.
5. Kiwi: These tropical fruits are very common and are a great way to get your daily vitamin C boost. 100g of kiwi fruit contains 93mg of Vitamin C. These are also loaded with enzymes that help your stomach to digest meat and protein.
6. Strawberries Berries are the healthiest fruit varieties as they are high in fibre, antioxidants and low in sugar. 100g of fresh strawberries contains 59mg of vitamin c. The nutrients in these berries work together to keep healthy blood sugar levels in the body.
7. Papaya is one of the foods rich in vitamin c: Papaya fruits are another great source of Vitamin C, containing 61mg in 100g of the chopped fruit. Papayas are little high in sugar so should not be overdone. These fruits also contain papain, an enzyme which helps your stomach to break down foods.
8. Kale: Kale is one of the most nutrient-dense superfoods on the planet for lowering inflammation in the body. 100g of fresh kale contains 120mg of Vitamin C, and also a high amount of potassium for cellular health.
List of Foods Rich in vitamin c
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9. Acerola Cherries: You can purchase acerola cherries in powdered form or fresh to rapidly boost your intake of vitamin C. These have been shown to have cancer-fighting properties and contains 1,678mg of Vitamin C per 100g.
10. Kakadu Plums: These Australian plums have the highest known concentration of Vitamin C, containing 5,300mg per 100g. Simply eating one plum per day can add 481mg of vitamin c into the body, which is excellent for the immune system.
11. Lemon Juice: Freshly squeezed lemon juice helps the body to digest foods, and is a great weight loss aid. 2 juiced lemons contains 38mg of Vitamin C. Bottled varieties are often pasteurized and heated which kills off their vitamin c, so always use fresh.
12. Lychees: Lychees are another fruit source of Vitamin C, the Vitamin B complex, flavonoids and minerals. 100g of these contains 72mg of vitamin C in its natural form.
13. Guava: Guava fruits contain 228mg of Vitamin C per 100g, and are also loaded with manganese for better absorption of nutrients. The leaves of this fruit tree are also highly nutritious and are used in herbal medicine.
14. Thyme: When it comes to herbs, thyme is one of the best sources of Vitamin C. Thyme contains 160mg per 100g, and can be added to healthy meals to add flavour. Thyme is a very relaxing herb which calms the central nervous system and helps to relieve stress, and boost immunity.
15. Parsley: Parsley is another great herb which is used to help detoxify the body of harmful chemicals and strengthen the liver. 100g of fresh parsley contains 133mg of vitamin C. Adding this to salads and green smoothies is an ideal way of raising vitamin c levels.
16. Camu Camu is rich in vitamin c: It is a sour berry found in the Amazon rainforest. People are now using this around the world as a superfood as it is rich in healthy plant compounds. 100g of these contains 2,145mg of vitamin C. You can purchase this in dried form at taking a teaspoon a day to get 144mg of Vitamin C. As you can see there are many ways to boost your vitamin C intake in the body.
Many people take synthetic capsules of vitamin C, however, these are manmade and do not contain the entire Vitamin C complex. These tablets are also less bioavailable for the body and are no match for the natural sources. Getting your Vitamin C in its natural food-based form is always best. You can purchase natural Vitamin C supplements however which are made with food concentrates like powdered acerola cherry. Always check the label and avoid mega-dosing with synthetic ascorbic acid, as this can be harmful to the body. If you are anaemic or suffer from iron deficiency then these foods can help. Vitamin C helps the body to absorb the iron found in plant-based foods. This helps to build strong red blood cells and move oxygen around the body.