10 foods high in vitamin C

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10 foods high in vitamin C

Vitamin C is a vital micronutrient that the body cannot reproduce by itself. It is essential for everyone to be getting enough vitamin C in their daily diet. There are so many foods high in Vitamin C, but this post will focus on those 10 that are quite common and easy for us to add to our meals.

Lately, we have been talking a lot about the benefits of exercise and physical fitness and I thought it’ll be a good idea to share some facts about our nutrition since they will supplement and go hand-in-hand with our fitness levels. I love this quote by Hippocrates, ‘let food be thy medicine, and let thy medicine be food’. This means we are what we eat, and this can either heal or make us sick.

Inside the body, vitamin C is involved in most of the processes responsible for building connective tissue, bones, and teeth. On the other hand, vitamin C acts as an antioxidant to protect our cells from the free radical damage. Vitamin C is particularly important for vegetarians because it improves on the uptake and utilisation of iron from the plant-based diet.

It should be noted that Nutritionists recommend 110 milligrams of vitamin C for men and 95 milligrams for women per day to avoid any impairment or deficiency symptoms in the long term.

The post today will take you through 10 foods that are particularly rich in vitamin C, in addition to the health benefits of this important and powerful micronutrient. So, without further ado, lets delve into the 10 foods that are rich and high in vitamin C

1) Chili peppers

Green chilies contain 109 milligrams of vitamin C per pod, almost twice as much as their red counterparts. This would adequately cover an adult’s vitamin C requirements – the ideal vitamin C required in a day.

In addition to their vitamin C content, chilies are also healthy in another way: regular consumption of the hot pods is said to lead to improved fat burning.

2) Black currants

Hard to believe that these small black berries provide almost twice the recommended vitamin C daily intake per 100 grams. Apart from the vitamin, the anthocyanins, which are responsible for the black colour of the berries, are real miracle cures. They are amongst the strongest antioxidants that protect our cells from aging as well as other structural damage.

3) Parsley

Parsley contains almost four times the amount of vitamin C, like in an orange. Just a few grams help ensure that our daily requirements are covered by up to 10 percent.

In addition to vitamin C, it contains many essential oils that have a diuretic effect and can, therefore, help with cystitis. There is also a lot of vitamin A and E in this power herb.

4) Sweet peppers

The riper the peppers become, the higher their vitamin C content. Red bell peppers deliver 140 milligrams, the yellow variant 130 milligrams, and the green one still 117 milligrams per 100 grams.

In addition to vitamin C, they also contain beta-carotene, provitamin A, which also acts as an antioxidant and is good for our eyes.

5) Kale

This green vegetable is a real all-round powerhouse. Just one serving of kale covers twice the daily requirement of vitamin C, it is also particularly good for the eyes and skin, because vitamins A and E are represented in large numbers.

I use a lot of kale in making my green smoothies.

6) Broccoli

With half a hand of broccoli, the daily requirement of vitamin C is covered twice – if consumed raw. Try it in your smoothie, you will love it.

The same amount of cooked broccoli only covers a woman’s daily requirement by about 1.5 times less due to losses in the cooking process or due to heat.

In addition to its vitamin C benefits, broccoli also contains vitamin E and various B vitamins that protect against skin aging and cell damage.

7) Brussels sprouts

A delicious and healthy vitamin C food, especially in the winter months! The daily requirement of vitamin C is already adequately covered by a 200-gram portion of the cooked vegetable. It is also particularly digestible, and just like marmite, you can either love it or hate it!

8) Lemon

For an extra dose of vitamin C in the morning, you can simply spice up your glass of water with a little lemon juice – the juice of lemon provides about 20 milligrams of the bone-forming vitamin and is, therefore, one of the top vitamin C foods.

9) Kiwi

A kiwi covers one-third of the daily requirement of vitamin C and it is a quick and healthy snack to replenish on your vitamin reserves.

One study found that two to three kiwis a day, for 28 days, stimulate processes that can reduce the risk of stroke. Isn’t this amazing? A good reason for you to add some kiwis to your daily list of snacks.

10) Lychee

Lychees contain around 200 micrograms of vitamin C per 100 grams. It easily provides 40 milligrams of vitamin C, which already covers more than a third of the daily requirement. Thus, lychees are a suitably good source of a good vitamin C food.

Was this post useful? Do you have other foods high in vitamin C that I did not talk about? The comment section below is all yours.

Thanks for reading and see you in the next post.

Yvette Mayemelle Kaba
Yvette Mayemelle Kaba
Founder of UIC | Wife | Mum of Two | Inspirational Writer | Mentor | Aspiring Entrepreneur

4 Comments

  1. Gemma says:

    A great article on the varied sources of vitamin C. I really like Kiwis and it was amazing to learn that they can even reduce the risk of a stroke!

    Gemma

    https://thegutchoice.com

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