Vitamin C is a type of vitamin that we need to have in our diet. We also know vitamin C is extremely important for your body because it has a variety of uses. From keeping sickness at bay to nurturing a healthy heart and even stimulating the production of other proteins like collagen, natural vitamin C is a need. Well, don’t worry, we’ve got you covered.
There are lots of sources of vitamin C but we’ve done the hardest part of the job for you and compiled a list of the 10 best vitamin C-rich foods. You can use these ingredients to make meals that compliment your health and taste delicious!
What is Vitamin C?
Vitamin C is an essential nutrient that is required for the body to make a number of important molecules. It's also used for tissue repair, the production of neurotransmitters, and to fight off free radicals. For example, Vitamin C is needed for collagen production which is used in skin and tendons
Why is vitamin C important?
Vitamin C is an important antioxidant that protects your body from damage caused by free radicals. It also works to maintain healthy connective tissue and help prevent infection, slow the aging process, and fight cancer cells. Vitamin C is also involved in hundreds of bodily functions, including vision and sound production.
This vitamin supports your immune system by fighting free radicals in the body. In this article, you'll find ten of the best vitamin C-rich foods that you can incorporate into your diet!
Best Vitamin C -Rich Foods
1. Citrus
Citrus fruits like oranges, lemons, grapefruit, limes, tangelos are some great sources of vitamin C. Citrus fruits are full of vitamin C which helps in repairing and protecting the body from free radicals. Citrus fruits are also high in antioxidants and calcium, both of which are necessary for a healthy immune system. citrus is a good option if you are looking vitamin C-rich foods to include in your diet.
2. Guava
Guavas are a rich source of vitamin C. They are low in calories and high in vitamin C which is an important nutrient for your body. It is a very beneficial fruit and many studies have shown that it can lower blood sugar levels and boost heart health. In terms of vitamin C, there is plenty to be found. In fact, there are 130 mg of the mineral in just one guava. That’s more than triple what you need on a daily basis!
3. Strawberries
Strawberries are high in vitamin C, a nutrient that many people need to stay healthy. Delicious, red strawberries may look small but they do lots of good. In 100 g of the fruit there is almost 60 mg of vitamin C. They have lots of other vitamins as well as fibers and antioxidants. Strawberries also protect your heart and are a source of good cholesterol for your body.
They are low in calories so you can add them to almost any diet and even make some tasty desserts with them! Frozen or straight from the farm they are a sweet addition to any dinner table.
4. Papaya
You’ve probably heard that papaya creates lots of heat in your body but it is filled with vitamin C. You can get your daily dose of vitamin C with just one cup. Not only that but papaya can have some anti-inflammatory effects in your brain.
This is because it is such a vitamin C-rich foods. One study saw improvement in people with Alzheimer’s when they were given papaya extract. This could be because vitamin C affects the brain’s memory and retention capacity.
5. Cantaloupe
Cantaloupe is one of the best vitamin C foods. It has a small seed that contains a lot of nutrients. One serving of cantaloupe contains over 500% of the daily recommended value for vitamin C.
It also contains significant amounts of beta carotene and lycopene. Cantaloupe is a refreshing fruit with rich vitamin C content. Other fruits that are high in vitamin C are strawberries, kiwi, acai berries and oranges.
6. Kale
Kale is a super vitamin C food. Kale is a prominent vitamin C-rich food that gives you about 80 mg of vitamin C in just one serving. As a source of calcium, iron, fibers, and antioxidants it adds value to every meal. Vitamin C is essential for healthy skin, and kale is an excellent source with over 20mg per cup.
As far as other advantages are concerned- kale has it all. Other ways you can incorporate kale into your meals are by adding it to soups and salads.
7. Tomato Juice
Did you know tomatoes are actually considered fruits because they come from a flower? Well, that may not seem like a surprise but we assure you that the benefits of tomato juice will blow your mind. Tomatoes are full of lycopene and vitamin C. Tomato juice is a vitamin C-rich food with almost 70-80 mg of it.
It also boosts your immune system which helps you fight off colds, flu, and other illnesses. If you use just one cup next time you make spaghetti, you can get all the vitamin C you need for the day!
8. Potato
One of the most popular sources of vitamin C foods are potatoes. Potatoes are a staple in the household. Cheap and easily accessible, they are a source of about 30 mg of vitamin C. In addition, they are a good source of fibers that work towards heart health and cholesterol management.
They are also heavy which means you won’t keep getting hungry if you’re trying to follow a diet. Besides vitamin C, potatoes are known to be rich in antioxidants that prevent diseases.
9. Pepper
If you are looking high vitamin c rich foods then you can definitely add Bell Peppers in your diet. Bell peppers are a trend for various salads and other continental dishes because they add color and crunch to a recipe. When it comes to health, too, they have promising numbers. They can have anywhere from 30-80 mg of vitamin C as the vitamin C content grows as the vegetable ages.
10. Brussel Sprouts
Brussel sprouts are packed with vitamin C, which is both an antioxidant and a powerful anti-inflammatory. With almost 50 mg of vitamin C, Brussel sprouts can help you reach that daily target if you eat enough. They taste their best when baked alongside cut potatoes and sprinkled with salt and pepper.
If you need a creative way to include them in your meal, you can even stir fry them with other veggies or add some cheese while baking. so that's a reason Brussel sprouts is good choice if you are looking vitamin C-rich foods incorporate in your diet.
Conclusion
There are plenty of sources of vitamin C to be found in the kitchen. When you add these vitamin C-rich foods to your daily meals you ensure that you get the perfect dose of vitamin C every day. This can do wonders for your body like boosting your immune system and reducing your risk of major diseases.
The uses of vitamin C range from managing your blood pressure to enhancing your skin health so why not have it all? Next time you’re looking for a new recipe make sure to include these ten best vitamin C-rich foods for some amazing results!
10 Best Vitamin C-Rich Foods Infographics
