Top 10 Foods With High Vitamin C – Hey guys!. In this post, I’ll be discussing a list of Top 10 Foods With High Vitamin C. Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the body’s functioning. Vitamin C is naturally present in many foods, especially fruits and vegetables. It helps maintain healthy blood vessels, bones, cartilages and the skin.
Also, its anti-inflammatory effect and antioxidant effects aid in wound healing and protect cells against oxidative stress caused by free radicals, respectively. Vitamin C is undoubtedly the best-known immunity-boosting vitamin that helps fight against infections and prevent commonly causing diseases like common cold. So let us count down the list.
1. Kiwi Fruit
This delicious fruit is one of the world’s most nutritious fruits. One fruit contains 130mg of vitamin C, which is adequate to fulfil the daily vitamin C requirement of the body. Golden kiwis have the highest content of vitamin C, which also helps in enhancing one’s beauty.
Further, it acts as a perfect laxative, cleanses the digestive tract, and saves the skin from pimples and boils. Apart from vitamin C, kiwi fruit also contains omega-three fatty acids, vitamin K and vitamin E, present in its fibrous skin.
Strawberries are a very popular sweet fruit grown around the world which is having a high antioxidant capacity and a high dose of filling fibre.
Other mineral like Magnesium and Potassium in strawberries help in soothing and cleaning the skin deeply, thereby preventing one’s complexion from harmful rays, while alpha hydroxy acids in it help to eliminate dead skin cells. One thing to keep in mind! They should be eaten fresh because if kept longer, vitamins may drop.
3. Bell pepper
The amount of vitamin C differs according to the type of pepper. Peppers come in a different types of flavours and colours. Bell peppers have vitamin C and are considered the richest food source of vitamin C. Red and yellow bell peppers are much sweeter and more nutritious than green. It is said that 100g of yellow bell pepper contain 180mg of vitamin C.
Did you ever believe that hot peppers or chillies also have vitamin C? Yes, they do. Hot peppers or chillies have vitamin C even more than that orange. But they should be stored in dark places because if exposed to heat/light/air, vitamins might get loss—an excellent source to spice up the dishes.
This super subtropical fruit with an excellent refreshing flavour contains four times of Vitamin C in an orange. The speciality of guava is that its skin part is also actually edible.
Apart from the high Vitamin C content, it also has Vitamin A, vitamin K, copper, folic acid, a high amount of fibre and a low amount of saturated fat. 100g of guava is said to have 200mg of Vitamin C. These nutrients in guava help to improve digestion, reduce blood sugar levels and relieve painful periods.
Cooking tomatoes like in sauce really helps to raise the quantity of lycopene which is absorbable by the body. Lycopene is a great antioxidant that prevents cells from oxidative stress. Vitamin C in tomatoes gets concentrated when dried well. They also have natural sun protection. Tomatoes can be consumed as juices or slices in a fresh salad.
The most known Vitamin C rich fruit is widely available in the market. Both lemon and orange belong to the citrus family—Vitamin C in orange aid in maintaining healthy blood circulation and lowering bad cholesterol levels in the blood. Studies have found that eating fruit is more beneficial than drinking its juice. If you prefer drinking, care must be taken to not to add an excessive amount of sugar.
Another way of consuming lemon is by adding slices of it to water or tea. Vitamin C here is also involved in the production of collagen, thereby increasing the elasticity of the skin, while citric acid aid in keeping the skin looking young by reducing excessive oiliness on the skin.
One lemon usually contains 34 mg of vitamin C. Want to know something really interesting? The orange peel is said to have more Vitamin C than the fruit itself.
It is a cruciferous vegetable having about 46.4 mg of Vitamin C in 100g of it. Broccoli, Brussel sprouts also belong to the same vegetable family. Brussel sprouts are also small green veggies rich in protein, dietary fibre, Vitamin A, K, Ca, Mg apart from Vitamin C. These vegetables are not actually that super delicious but are really a great source of nutrients.
Cauliflowers contain B vitamin complex, vitamin K and anti-cancer phytochemicals. Boiling or steaming is rather prefered because cooking gradually reduces its nutrients.
Papaya, a naturally sweet fruit, is also considered one of the richest vitamin C sources. Other than that, it also has vitamin A, B, Ca, K and folate. Carotenes and flavonoids in it have antioxidant properties. These nutrients also reduce the risk of cervical and colon cancer.
Papaya also contains a special enzyme called papain which is vital in food digestion and supports the body’s enzymes to extract maximum from the food we eat.
Eating one potato per day can fill the daily vitamin C requirement. It is considered a great immunity booster. You may have heard potatoes as a food rich in carbohydrates but not vitamins, but it fosters a healthy amount of vitamin C as well as vitamin K.
A baked potato would be much perfect over french fries or potato chips. Sweet potatoes, which also belong to the potato family, provide only one-fifth of vitamin C that is given by a normal potato.
Mango is the all-time favourite super yummy colourful tropical fruit. Rich in lots of other nutrients apart from vitamin C. One mango roughly contains 57.34 mg of vitamin C. It is also rich in vitamins A, B6 and E. Other than the fruits and vegetables mentioned above, Snow peas, Capsicum, Cabbage, Pineapple, Kale etc., are also excellent sources of vitamin C.
It is not actually that difficult to find foods rich in vitamin C, like some other vitamins. But synthetic vitamin C, which is completely made in the lab with about 10% of natural ingredients, are also now available.
If you are in any of the following risk groups for developing vitamin C deficiency which is called scurvy, special care must be taken to fulfil the Recommended Dietary Intake of vitamin C, which is 45mg/day.
That is it from today’s post on Top 10 Foods With High Vitamin C. If you do not agree with the points in the post and have some of your own opinions, share them with us in the comments section down below. Keep visiting Real Fitness Soul for more information about Fitness and Health.
Chandan is the writer of “Top 10 Foods With High Vitamin C”. Also, Connect with me on Instagram.