Best Sources of Vitamin C

An important part of our everyday diet, the naturally occurring nutrient known as Vitamin C is essential for healthy body and mind. With an array of benefits including helping to rebuild the bones and blood vessels found around the body and boosting the immune system, it is imperative that we consume the recommended dosage of the vitamin each day. A variety of studies finding the vitamin C is necessary to aid the body in recovering from illness and to support brain function. Due to the important nutrient helping to neutralize free radicals, if the body is deficient in it for long periods of time then health complications can start to arise.

If you are eating a healthy, balanced diet, then getting your recommended daily dosage of vitamin C is easy to achieve. In this article, we explore some of the common, everyday foods that contain high levels of this essential nutrient.

Citrus Fruits

Famous for being rich in vitamin C, snacking on a large orange can provide you with your entire daily dosage. Although oranges are great, other citrus fruits such as grapefruits, lemons and limes can provide you with an amazing amount of 70mg a day, as well.

Papayas

With a single serving containing 100% of the recommended daily amount, papaya is the ideal addition to your morning smoothie. Also holding a high content of vitamin A, this yummy fruit is perfect to sprinkle on cereal to start the day off as you hope to progress.

Kiwi

Holding more vitamin C than the average orange, this sweet, green fruit holds plenty of potassium and flavonoids, too. A variety of studies have found that people who consume kiwi on a regular basis benefit from a stronger respiratory tract than those that don’t.

Bell Peppers

As well as holding high levels of beta-carotene, bell peppers are another product that’s high in vitamin C. Studies carried out on this tasty vegetable have found that they can also prevent blood clots, cataracts, and even boast the potential to reduce the risk of a stroke. Although all colors and varieties of bell pepper are high in vitamin C, yellow holds the most overall, with red coming in close behind packing the huge amount of 140mg.

Strawberries

One of the planets favorite berries, strawberries are rich in vitamin C. As well as being a healthy and tasty snack, a single serving provides just over half of your daily vitamin C. High in antioxidants and fiber, strawberries also boast the ability to lower cholesterol in the body and help to reduce oxidative stress.

Guava

While the guava is seen as being an exotic fruit to certain individuals, it happens to contain more vitamin C than anything else we are exploring in this article. With over 250mg found in each of the fruits, a single guava provides over double your daily dosage. Also rich in folic acid, manganese and potassium, this superfood is another essential to add to your morning smoothie.

Brussel Sprouts

While some may only consume this seasonal vegetable with their Christmas dinner, Brussel sprouts are great to enjoy all year round. As well as being an amazing source of vitamin C, they are also rich in folate, vitamin A and dietary fiber.

Acerola Cherry

While this unique cherry is only small, it’s packed full of vitamin C. To give you an idea of just how much it holds, this small red fruit holds on average 65 times more of the nutrient than an orange. While fresh acerola cherries are easy to pick up at certain times of the year, when they are not in season there is the option of purchasing them in powder form to ensure you still reap the benefits.

Blackcurrant

Boasting an insane amount of 180mg per serving, blackcurrants are another perfect addition to your healthy diet. Not only is the purple fruit rich in vitamin C, but it is also jammed full of iron, potassium and vitamin B5.

Amalaki Fruit

Though uncommon in the everyday diet, Amalaki fruit holds a holds a variety of essential vitamins and minerals. Originating in India, the exotic superfood is commonly dried and used within medicines for its health-boosting properties. Boasting one of the highest levels of vitamin C, Amalaki fruit is great to get your hands on if possible.

Melons

All different types of melon contain great levels of vitamin C. Watermelon comes in first, with a single serving providing you with 12% more than your recommended dosage. Another great contender is the cantaloupe, which also holds plenty of potassium and vitamin A.

Dark Leafy Greens

Dark leafy greens are another essential addition to your healthy diet. Spinach, kale, watercress and chard are just a couple of examples that are high in vitamin C. As well as being wonderful sources of this specific nutrient, they are also rich in iron, making them ideal for preventing iron deficiency, better known as anemia.

Broccoli

In addition to being one of the most popular detox foods to slip into your diet, broccoli contains over 90mg of vitamin C. With the option to be consumed raw or cooked, this healthy vegetable is often a favorite within evening meals.

Cauliflower

Often seen as being broccolis other-half, a single portion of cauliflower holds over 46mg of vitamin C. Though this may not seem like much, it also boasts plenty of folates, dietary fibre and vitamin A, making it another ideal addition to family meals.

Fresh Herbs

A variety of fresh herbs are high in vitamin C. For instance, a single serving of fresh thyme holds 1.5 times our daily need. Other herbs that are rich in the healthy nutrient include chives, basil, parsley and cilantro.

Tomatoes

All types of tomatoes are high in vitamin C. Specifically, sun-dried tomatoes are particularly concentrated in the nutritional vitamin, with a single serving providing almost twice your recommended daily amount.

In Summary

Whether you decide to snack on a mouthwatering orange mid-morning or include plenty of leafy greens with your family dinner, it’s essential to try and consume the recommended dosage of vitamin C every day. Doing so can have a whole range of benefits to your overall health including an improved immune system and quicker recovery time from ill-health. If you happen to be feeling a little sluggish or fatigued, try combining a balanced diet with a form of light exercises such as yoga or pilates; picking up a comfy yoga top and attending a local class can do wonders for both the body and mind.