{"id":492,"date":"2017-06-02T09:40:15","date_gmt":"2017-06-02T09:40:15","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=492"},"modified":"2021-03-10T17:52:35","modified_gmt":"2021-03-10T17:52:35","slug":"21-foods-high-vitamin-c","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-foods-high-vitamin-c\/","title":{"rendered":"21 Foods High in Vitamin C"},"content":{"rendered":"

\"\"Vitamin C is one of the best known nutrients and certainly one of the best-known vitamins. This is the reason that so many of us eat oranges and apples whenever we\u2019re feeling unwell and it\u2019s undoubtedly one of the most popular food supplements as well \u2013 nearly every multivitamin boasts about the vitamin C content it can offer!<\/p>\n

This isn\u2019t all just empty hype though either. Vitamin C really does live up to its good name and can offer us a host of different benefits. For starters, vitamin C, which is also known as ascorbic acid, is well known to help strengthen the immune system. Through this method, it is then able to reduce our likelihood of contracting colds and flus and it can even help with the healing of wounds, reduce the symptoms of asthma and combat lead toxicity, cataracts and hyper tension!<\/p>\n

On top of all that, vitamin C can increase our mood by helping us to produce more serotonin \u2013 the body\u2019s natural \u2018antidepressant\u2019. It is also effective at reducing stress, seeing as an increase in serotonin always corresponds with a decrease in cortisol. It increases testosterone levels as well, helps us to recover from athletic training and generally does a whole world of good in a vast number of ways.<\/p>\n

As if that wasn\u2019t all enough to convince you that you should have more vitamin C in your diet, you should also consider that vitamin C is one of the safest nutrients as well. Vitamin C is a water soluble vitamin, which means it doesn\u2019t hang around in the body, doesn\u2019t build up and can\u2019t become toxic. Consume too much vitamin C and all that will happen is that it will come out in your urine!<\/p>\n

So with all that said, how do you go about getting more vitamin C in your diet? The good news is that it is practically everywhere. Here though, we\u2019ll look at some of the best options for boosting your levels.<\/p>\n

1. \u00a0Apples<\/h3>\n

The old saying goes that an apple a day can keep the doctor away. Thanks to vitamin C, that is probably true! Apples are fantastic for strengthening the immune system with their vitamin C content and they are also very effective health boosters in a number of other ways. Apples are great sources of fiber if you consume them with the skin on particularly and they are also a source of epicatechin<\/a>. This substance has been shown to boost muscle mass and to help encourage more blood flow to the brain.<\/p>\n

\"\"2. \u00a0Oranges<\/h3>\n

Oranges<\/a> are among the best known sources of vitamin C and this is what makes them so popular among those trying to strengthen their immune system ready for winter. They\u2019ll certainly do the job, seeing as a small glass of orange juice contains a huge 93 mg of vitamin C.<\/p>\n

This is good already but then you should consider the fact that oranges are another excellent source of fiber and filled with other important nutrients besides.<\/p>\n

\"\"3. \u00a0Strawberries<\/h3>\n

Strawberries<\/a> are also a great source of vitamin C. All berries are very good for you and tend to be packed with vitamins and minerals that can fortify the body in numerous ways.<\/p>\n

Blueberries are one of the most highly antioxidant foods around for instance! Well, strawberries are also up there as one of the healthiest berries on the planet and they also happen to be extremely high in vitamin C (okay, it\u2019s not a coincidence!). A single serving will give you half your RDV for vitamin C! They\u2019re also very high in fiber and in antioxidants.<\/p>\n

Keep in mind that vitamin C is also an antioxidant in its own right. This means that it can help to protect the cells against free radical damage and thereby slow down the visible signs of aging while also reducing the likelihood of genetic mutations that lead to tumors and cancer.<\/p>\n

\"\"4. \u00a0Acerola Cherry<\/h3>\n

This is the small red cherry that you most likely will find in supermarkets and grocery stores. It is very small but that doesn\u2019t mean it doesn\u2019t pack a punch!<\/p>\n

In fact, it contains sixty five times more vitamin C<\/a> than an orange! That\u2019s impressive stuff, so it\u2019s just a shame that they are only available at certain times during the year. The good news here though is that you can buy them in a powdered form when they\u2019re not in season. Stock up!<\/p>\n

\"\"5. \u00a0Lemons<\/h3>\n

Citrus fruits in general are good as a source of vitamin C and we\u2019ve already seen oranges on this list! Lemons<\/a> too will get the job done, though not everyone is going to want to bite down hard on this very bitter and sour food!<\/p>\n

A good way to get over some of the bitterness is to try sprinkling just a small bit of sugar on top of your lemons. You can also use lemons as an ingredient in other food and heck\u2026 even make sorbet or lemon drizzle cake! These might not be \u2018health foods\u2019 as such, but they do the job\u2026<\/p>\n

\"\"6. \u00a0Grapefruits<\/h3>\n

Another citrus fruit. Did you know that a glass of grapefruit<\/a> has up to 70mg of vitamin C? It\u2019s also incredibly low calorie and relatively low sugar (unlike orange) which makes it suitable for low carb dieters.<\/p>\n

It\u2019s actually fantastic for losing weight generally in fact, which is also due to the fact that it can accelerate the metabolism.<\/p>\n

\"\"7. \u00a0Papayas<\/h3>\n

Papayas<\/a> are another of the very best options for your vitamin C needs, even though they aren\u2019t touted as such as much as something like orange.<\/p>\n

A single serving of papaya can actually deliver you 100% of your RDV of vitamin C, meaning that this is actually the only food you need in order to ensure you are getting the full amount.<\/p>\n

\"\"8. \u00a0Black Current<\/h3>\n

Black current is a dark purple fruit, which should always be a clue as to how good it is for you. Colorful fruits are usually colourful because of important nutrients and in this case, that means vitamin C.<\/p>\n

The black current contains 180mg of vitamin C for every serving and is also an excellent source of potassium, iron, vitamin B5 and phytochemicals<\/a>.<\/p>\n

In short, this is something that everyone should get more of in their diet and especially seeing as currents are so convenient and easy to drop onto some cereal or use during baking.<\/p>\n

\"\"9. \u00a0Kiwi<\/h3>\n

Kiwis are another brightly colored fruit that contain large amounts of crucial nutrients. Of course one of those nutrients is vitamin C and in this case, you can expect to get a huge dose from a single kiwi. There are studies that show foods like kiwi can help to reduce the likelihood of respiratory disease in children.<\/p>\n

Kiwis also contain more potassium than a banana, making them great for combating cramps and improving energy levels. They also offer up a whole lot of flavonoids and zinc<\/a> \u2013 which means they might actually help to strengthen your sense of smell as well!<\/p>\n

\"\"10. \u00a0Fortified Candies<\/h3>\n

A lot of the items on this list have very much been healthy foods \u2013 fruits and vegetables and other things that you eat before you\u2019re allowed pudding.<\/p>\n

But what if pudding<\/a> itself could be good for you? The good news is that when it comes to vitamin C, you can actually get this from some less than healthy sources. Actually many gummies and candies are fortified with extra vitamin C, making them a great way to help your kids get a little more of the stuff. If you can improve your health and enjoy the taste\u2026 then why not? Do keep in mind though that these are still packed with sugar in many cases and as such, they shouldn\u2019t really be considered \u2018health foods\u2019.<\/p>\n

It\u2019s also important to actually check the packet and to thereby ensure that they really do offer up a good dose of vitamin C and that it\u2019s not just a weak marketing ploy.<\/p>\n

\"\"11. \u00a0Potato<\/h3>\n

Potatoes<\/a> are often written off as not being real vegetables. After all, they don\u2019t count toward your five a day!<\/p>\n

That has nothing to do with them being less healthy than other foods though. Actually, potatoes are a fantastic source of vitamin C and have a host of other benefits too.<\/p>\n

Did you know for instance that potatoes are also a good source of fiber? Especially if you eat baked potato with the skin on (which is by far the best way to enjoy it!). Likewise, seeing as potatoes only contain 110 calories, they offer a surprisingly lean way to eat.<\/p>\n

\"\"12. \u00a0Broccoli<\/h3>\n

Broccoli and other green vegetables also offer up good amounts vitamin C among their copious other benefits. Broccoli is particularly good for you, seeing as it provides a whole lot of calcium as well, along with fiber and healthy plant proteins<\/a>.<\/p>\n

You should always seek to add a little green veg to your meals and if you want to make any meal better for you\u2026 just add a little broccoli on the side. It\u2019s cheap, easy and it packs a punch!<\/p>\n

\"\"13. \u00a0Bell Peppers<\/h3>\n

Bell peppers<\/a> contain plenty of vitamin C \u2013 a single cup of raw red peppers will get you 140mg of it. At the same time, they also provide large amounts of beta-carotene and other great benefits.<\/p>\n

What really makes this such a useful thing to keep in your fridge is just how versatile it is (a bell pepper can be used in anything from a salad to a pasta bake) and just how tasty. Raw, these are sweet and crunchy. Cooked, they simply infuse your meal with a little more flavor.<\/p>\n

\"\"14. \u00a0Guava<\/h3>\n

Guava is an exotic fruit that is high in vitamin C. It contains over 250mg of the vitamin and that provides you with over twice your daily needs.<\/p>\n

Guava are rich in dietary fiber as well as folic acid, manganese<\/a> and potassium. No doubt about it: this is a superfood! And seeing as it\u2019s something a bit different (and delicious) you should certainly give it a try.<\/p>\n

\"\"15. \u00a0Brussels Sprouts<\/h3>\n

Brussels sprouts are certainly not the most popular vegetables in the world and a lot of people will be inclined to avoid them at all costs. This is especially true around Christmas when you are forced to eat them and they are definitely the least exciting and tasty thing on the plate!<\/p>\n

With all that said though, brussels sprouts<\/a> are still a great source of vitamin C and a single serving will provide 50mg. They\u2019re also high in vitamin K, folate, vitamin A, manganese, fiber and potassium. So maybe it\u2019s time to cut those sprouts a break\u2026<\/p>\n

\"\"16. \u00a0Smoothie<\/h3>\n

If you want to get the maximum vitamin C bang for your buck \u2013 and in general if you want to get as much nutritional benefit as possible \u2013 then why not take a whole bunch of the items on this list and then just blend them together?<\/p>\n

What you\u2019ll be left with is a delicious, creamy and smooth drink that will pack in a ton of goodness and act as an amazing pick-me-up to wake you up and start your day right! You can get creative with your smoothies and use anything from the regular supermarket favorites to more exotic ingredients like the guava<\/a>.<\/p>\n

Make sure you have a base and a liquid and then think about which flavors will work together well. Also note that while smoothies are packed with goodness, they are also very high in sugar a lot of the time. This means they can be rough on the teeth and on your blood sugar \u2013 so proceed with caution.<\/p>\n

Vegetable smoothies will mitigate this risk somewhat.<\/p>\n

\"\"17. \u00a0Supplements<\/h3>\n

Supplements are another good way to get your vitamin C needs! You can get vitamin C tablets, or you can get multivitamin<\/a> tablets that are high in vitamin C.<\/p>\n

Either way, you should note that this won\u2019t absorb quite as well as getting vitamin C from your diet\u2026 but while that is true, you shouldn\u2019t let it put you off. You still can absorb vitamin C from a supplement and this has been demonstrated many times.<\/p>\n

Not only that but it is still better than nothing and very beneficial for those days where nothing quite goes to plan and you end up eating a whole tub of icecream instead\u2026<\/p>\n

\"\"18. \u00a0Melons<\/h3>\n

Melons are a fantastic source of hydration but they also offer lots of vitamins and nutrients \u2013 perhaps surprising given just how watery they might seem at first! Of course there are lots of types of melon and different kinds offer different benefits.<\/p>\n

Cantaloupe will provide you with 67mg of vitamin C for example and also comes with added vitamin A<\/a> and potassium. Meanwhile, watermelon gives you 112% of your RDV from a single serving!<\/p>\n

\"\"19. \u00a0Kale<\/h3>\n

Kale<\/a> is a superfood that everyone is talking about right now and that is undoubtedly highly in vogue. It also offers loads of vitamin C, so perhaps the reputation is well-earned? You\u2019ll get 130mg of vitamin C from a single serving.<\/p>\n

This is more than other dark leafy greens, although they can do you good too \u2013 so look into chard, watercress, spinach, turnip greens and mustard greens!<\/p>\n

\"\"20. \u00a0Amalaki Fruit<\/h3>\n

Amalaki fruit is another slightly more exotic and unusual option on this list. These are nutrient dense superfoods that are among the most important medicines according to traditional ayurvedic medicine<\/a>.<\/p>\n

I don\u2019t know about that, but what I can tell you is that one of these fruits will certainly get you a lot of vitamin C and is among the most concentrated supplies of the vitamin on this list!<\/p>\n

\"\"21. \u00a0Tomatoes<\/h3>\n

Tomatoes are an excellent source of vitamin C, supplying you with 33% of your RDV from a single cup. At the same time, tomatoes also happen to be a great source of many other thing: they are generally rich in antioxidants and might be among the best fruits out there (yes fruits) for boosting your heart health and preventing oxidative damage.<\/p>\n

Not only that, but tomatoes are also among the most convenient and delicious foods to eat. They\u2019re used a whole lot in cooking and if you add a puree or a passata to your dish, you\u2019ll still get the benefits!<\/p>\n

Tomatoes<\/a> are actually a big part of the Mediterranean diet in particular and it has been speculated that this might be why they enjoy longer lives over there!<\/p>\n\r\n

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