Vitamin C is a super essential nutrient that occurs naturally, and we should eat more daily. Vitamin c rich foods can help to prevent flu and influenza, rebuild tissues, bones and blood vessels, and improve the body’s ability to synthesize calcium and other minerals. Some studies confirm how necessary Vitamin C is to motivate brain function, healing injuries, and recovering from illnesses.
The following list of vitamin c rich foods will serve to teach you to supplement your diet with a significant dose of this essential nutrient.
Best Vitamin C Rich Foods
One of the most healthy and delicious berries on the planet. Strawberries contain an extreme amount of Vitamin C. Strawberries are not only food with Vitamin C, but it is also a food rich in fiber and antioxidants that reduce oxidative stress and protect the heart from excess LDL cholesterol. A single serving satisfies about half of your daily Vitamin C intake.
2. Black Currant
It contains 189 mg of vitamin C per 100 g. This acid-tasting fruit is the richest in vitamin C. It has almost four times more than the orange of this antioxidant vitamin, which intervenes in the absorption of iron, favors the production of anti-stress hormones, facilitates healing and helps to repair blood vessels, skin, bones and teeth. You can include this champion in stews, pastries or sauces.
It has 180 mg of vitamin C per 100 g. This exotic fruit is low in calories and rich in nutrients. Not only gives you vitamin C, but it also provides vitamin A, B vitamins, and minerals such as potassium.
4. Acerola Berry
The Acerola berry is a small, red fruit full of Vitamin C! It contains about 65 times the amount of Vitamin C than an orange. A single berry has all the recommended amounts of Vitamin C that you need. It is recommended to eat fresh and raw acerola berries, but you can also buy them in powder form.
5. Fennel Bulbs
Being rich in vitamin C, which protects against diseases associated with aging. It contains anethole, the substance that gives it an aniseed flavor and is a potent anticancer. Take it roasted in the oven with spices or in a salad. It supposes a contribution of 93 mg of vitamin C for each 100 g.
It will give you 140 mg of vitamin C per 100 g. Peppers are generally rich in this vitamin. And not only does it have vitamin C, but it also provides vitamin A, E, B6, and folic acid. So eating it improves eyesight, digestion, cardiovascular health, promotes the elimination of toxins and strengthens the defenses.
Although not as colorful as other foods that contain a lot of Vitamin C, cauliflower has enough of this essential nutrient. One cup of cauliflower will offer you approximately 46 mg, plus enough Vitamin K, folate, and dietary fiber.
8. Brussels Sprouts
Brussels sprouts have a high content of vitamin C. They contain 112 mg of vitamin C per 100 grams. They also have other qualities, such as their richness in fiber, minerals such as calcium and iron, and other vitamins, such as vitamin A. They can eat in salads, sautéed, steamed or baked.
It contains 110 mg of vitamin C per 100 g. It can add to cold soups, in salads or as a crudites to graze sauces, Houmous or baba ganoush. It is ideal for helping your immune system.
The watercress is a little forgotten in the repertoire of green leaves used for salads, and it is worthwhile to vindicate them in the kitchen. In addition to healthy, with 60 mg of vitamin C per 100 g, they are exquisite consumed fresh and well seasoned.
They are very soft and with a light texture and easy to eat, and thanks to their small size we can incorporate them without problems to omelets, scrambled eggs, salads or soups and creams both cold and hot.
It provides 100 mg of vitamin C per 100 g. Make sure it is one of the three pieces of fruit you drink per day. And not only for its high content of vitamin C, but because it stimulates intestinal transit and its content in potassium (295 mg / 100 g), which makes it very diuretic.
This fruit is already well-known because it does not fail in the Asian cuisine restaurants, and it is also easily found in syrup and preserves. Raw Lychees has 60 mg of vitamin C, and its sweet taste is a common ingredient in juices, soft drinks, and other beverages.
If we find it fresh, we can consume it raw, peeled, natural, or as part of fruit salads. The lychee is also an excellent fruit to make refreshing desserts such as sorbets, milkshakes, smoothies and ice cream, replacing any other fruit or combining it with another tropical flavor, like coconut or mango.
Another delicious tropical fruit that you should start to include in your diet if you still do not. It has low calories and high in vitamin C, which makes you better assimilate the iron of other foods, and you do not notice low energy. Also, it improves digestion by containing papain, so all are advantages. If you take it, you will get 70 mg of vitamin C per 100 g.
Many melons have Vitamin C. Only one cup of cantaloupe melon provides around 67 mg of Vitamin C, in addition to enough Vitamin A and potassium. Likewise, watermelon is another excellent source of Vitamin C, and even a serving will cover 112% of your daily requirements.
15. Dark Green Leaves
Seaweed, mustard sprouts, turnip sprouts, watercress, chard, and spinach (like other dark green leaves) are foods rich in Vitamin C to add to the diet. Since they offer different amounts of this essential nutrient, they are very healthy for you. Seaweed is the best option, and they can offer up to 130 mg of Vitamin C in a ration. That’s the daily requirement of Vitamin C concentrated in a single serving!
This exotic fruit from India full of nutrients. The fruit is harvested, dried, and used for its health-promoting properties. It contains the most concentrated sources of Vitamin C that improve the immune system.
Its 61 mg of ascorbic acid per 100 grams makes them an excellent addition in salads, although with moderation because its flavor is strong and not everyone likes.
Taking advantage of the arrival of the season of persimmons, mention that they give 60 mg of ascorbic acid per 100 grams, so it is a good idea to take advantage of them and buy them in the greengrocers.
Although its percentage of sugars is high, its 90 mg of ascorbic acid per 100 grams and its vegetable fiber make them attractive as a source of vitamin C.
With almost a quarter of vitamin C than a blackcurrant, orange is located at the tail of food with more vitamin C., But its amount is not negligible and on average covers 50% of the recommended daily dose of this nutrient. For every 100 grams the orange you have 50 mg of vitamin C.