25 Foods High in Vitamin C
by Futurescopes Research Team
Hail Vitamin C. What can we say about it? We know vitamin C for as long as we can remember, and people always said positive things about orange juice and health when we were kids. Therefore, it’s very commonto hear about its health benefits along with a proper diet. It works in many ways since this Ascorbic Acid is suitable for the process ofwound healing and inflammation, it's useful for skin diseases, preventing wrinkles, and skin spots. As such, a deficientconsumption of this vitamin results in various conditions related to the systems and body functions mentioned above. Yet, theclassical manifestation of Vitamin C deficiency is scurvy (with bleeding gums and anemia as main symptoms).
The current recommendation by the National Academy of Sciences is to consume a minimum 90 mg of Vitamin C for adult males with an upper daily limit of 2000 mg a day. It'schallenging to keep Ascorbicacid in our system since it’s water-soluble and our bodies can dispose of it quickly. This is also a good thing because we rarely find someone who is consuming enough vitamin C to cause intoxication or trigger any side effects. For that reason, in this article you'll be provided with25 foods rich in vitamin C and the amount of Ascorbic Acid per 100g of each food mentioned.
- Sweet peppers
Yellow, purple, red and green bell peppers, the last two being the usual ones we find. It has a 1900 mg of vitamin C for each 100 g. Green bell peppers are famous for being stuffed with ground meat and cooked, but cherry peppers are so little and tasty you can eat them raw as a snack.
- Chives
The easiest herb to grow in spring, because they pop out in this season if you're in a seasonal country. It holds 660 mg of vitamin C for each 100 g. Chives’ smell resembles that ofonions, making them enjoyable in salads, soups, omelets and anything you can put herbs on.
- Coriander Leaf
Also called Cilantro in America and some parts of Europe, it's a common herb used as a decoration or a strong condiment on culinary dishes. It has 566 mg of vitamin C for each 100 g. Some people do not like it because of its strong scent, but it's used in the treatment of many common diseases like diarrhea, anemia, menstrual disorders, and diabetes.
- Chili peppers
At first used for medical purposes only, they became one of the most used in spicy food. They provide 242 mg of vitamin C for each 100 g, though not recommended if you're sensitive to spicy foods or have any intestinal problems.
- Guava
It's also known as Guayaba in some zones of America, it’s a sweet pear-shaped fruit that turns from green into yellow or brown when ripens. It has 228 mg of vitamin C for each 100 g. Making them into juice or eating them raw is a good way, also is one of the least chemically treated and sprayed fruits.
- Thyme
It's an ancient plant that has been usedfor hundreds of years to relieve stress and boost theimmune system. This evergreen shrub has 160 mg of vitamin C for each 100 g.
- Parsley
It's a really pretty leaf garnish, would have it as decoration, though it can do more than just staying there being cute. It provides 149 mg of vitamin C for each 100 g and it’s used a lot in French's Bouquet Garni, a combination of herbs including Thyme and Parsley which is added to stews, soups and so.
- Drumstick pods
Coming from the Drumstick tree or "Moringa" that is rich in minerals, it also has 141 mg of vitamin C for each 100 g. You can find readily fresh moringa pods in markets, and it's easier when season time comes. Indian people prepare them with curry and steamed rice, which makes a nice combination.
- Orange with peels
The concentration of vitamin C in oranges is 136 mg for each 100g. But we're not just talking about orange juice, but the peels as well. These can be eaten, don't taste bad and its compounds may have anti-cancer and heart-healthy effects.
- Lemons with peel
Lemons have healthy properties when juiced, though you should consider not dumping the peel. They have 129 mg of vitamin C for each 100 g.
- Kale:
Even in cold areas, Kale is a vegetable that is really easy to harvest. It has 120 mg of vitamin C for each 100 g. You can use its leaves instew, on salads, on pizza, and goes on and on.
- Jalapeño pepper
It might be hotter than the ones mentioned before, but is not as much as the hottest ones in the Scoville scale, Jalapeño has 8,000 SHU, and some others have 1.000,000 SHU, so, pretty mild, huh? This pepper's contribution of vitamin C is 118 mg of each 100 g.
- Leek
The edible part of leek is the bottom part of the plant, the stalk. It holds 118 mg of vitamin C for each 100 g. Leek tastes a bit like onion when raw, but it adds a really different flavor. Can also be added to a bouquet garni.
- Tomatoes
A tasty and lovely fruit, often mistaken as a vegetable when kids, which is a very common mistake. Tomatoes have 101 mg of vitamin C for each 100 g. Eating them can help reducing heart disease rates, and as if it wasn't enough, tomato-based products (such as pizza sauce) are associated with cardiovascular benefits, so rejoice!
- Peaches
Juicy and versatile fruit, mostly seen in summer, they have 94 mg of vitamin C for each 100 g. It tastes great in yogurt, and its tree leaves are also useful.
- Broccoli
Some people call it the healthiest vegetable, been object of hatred by some kids, or that's how TV depicts it. But broccoli has 93 mg of vitamin C for each 100 g. It can be eaten when steamed for 15-20 min, or boiled, tastes good itself or with a sauce to accompany it.
- Kiwifruit
This is a wonderful fruit, a bit underestimated taking into consideration its many health benefits. Kiwifruit is nutrient-dense, has low calories and lots of nutrients, among them 92 mg of vitamin C for each 100 g. It's called kiwi because it resembles the Kiwi bird, that is round, brown and fuzzy.
- Cauliflower
This at first glance looks a bit similar to broccoli when cooked, but surprisingly the raw look and taste are pretty different. They have 88 mg of vitamin C for each 100 g. Eating them can help preventing cancer, and it's full of vitamins besides C, such as vitamin K and beta-carotene.
- Brussel sprouts
They are a member of the group of cabbages, a delicious seasonal vegetable. Brussel sprouts hold 85 mg of vitamin C for each 100 g. The buds are the edible part, so you have to cut them, and it tastes really good when sautéed and browned.
- Pimento
Mentioned before, a part of sweet peppers, with a little heart-shaped form. Pimento has 84 mg of vitamin C for each 100 g. Though hot, it's sweet and aromatic for its little size.
- Saffron
Besides those cute lavender-colored plants, it has a great taste and provides 80 mg of vitamin C for each 100 g. Besides its tasty flavor and nice appeal in foods, saffron helps to preventcancer and helps with memory retention.
- Mustard Greens
They are a part of the mustard plant, and have 70 mg of vitamin C for each 100 g. Used in Japan, China, and Indian cuisine, mustard greens are not as bitter as kale and tastes a bit like spinach, though it's a bit thicker.
- Cress
Known for being as ancient as Thyme, it has been recognized as a special plant for centuries. It provides 69 mg of vitamin C for each 100 g and it’s also rich in carotenoids to improve your sight.
- Persimmons
A group of fruits from the same family, but they are quite similar and people didn't even bother putting different names to everyone. They have 66 mg of vitamin C for each 100 g, tastes delicious, and boosts your immune system.
- Chestnuts
It's unarguably one of the healthiest snacks we can ever have, holding 61 mg of vitamin C for each 100g, and providing impressive benefits to your bones and blood pressure.
- Strawberries
Another great choice for a snack or a tasty juice, strawberries are one of the favorite foods by kids, and provides them with 84mg of vitamin C for each cup with 144 grams.
References:
- All values taken from USDA Food Composition Database.
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