Vitamin C is one super important natural nutrient. From boosting the immune system, neutralizing free radicals, rebuilding tissue, bones and blood vessels, to increasing the body’s ability to synthesize calcium and other minerals, Vitamin C is something we want to be eating more of on a daily basis. Men need approximately 90mg daily and women approximately 75mg.
Incorporating the following list of high vitamin c foods will help to super-charge your diet. And you may be surprised…although oranges are commonly seen as the top vitamin C food, they don’t actually have the highest levels per gram compared to some other foods!
One of the most popular types of berries in the world, strawberries are extremely high in Vitamin C. They are an easy source of vitamin C, and can be used in smoothies, salads, and of course, desserts.
Citrus fruits such as oranges, lemons, limes, and grapefruit are bursting with a powerful Vitamin C punch. One medium orange has 70mg! A small glass of orange juice has up to 93mg of vitamin C, and a small glass of grapefruit juice has up to 70 mg of vitamin C.
Packed with more vitamin C than their equivalent weight in oranges, one medium kiwifruit contains approximately 120% of our daily needs!
These versatile vegetables have a significant amount of vitamin C. For the best absorption of this nutrient, add them to dishes in their raw form. Half a cup of raw red capsicum holds approximately 140 mg of vitamin C. All capsicums are high in Vitamin C, but yellow and red peppers are higher than green.
While not having a reputation for being the most popular vegetable in the bunch, Brussels sprouts have a great vitamin C reputation! One serving of cooked Brussels sprouts has almost 50 mg of vitamin C.
Dark leafy greens
Kale, mustard greens, watercress, silver beet, turnip greens and spinach are all great Vitamin C foods to add to your diet. While they all provide different amounts of this essential nutrient, kale cuts the mustard in terms of highest amount of C!
This commonly used vegetable contains its fair share of vitamin C. One serving of this little green tree has over 90 mg of Vitamin C. When it is overcooked, it loses some of its nutrients, so steaming is best.
While not as bright as some of the other foods we associate as being high in Vitamin C, cauliflower holds its own with this essential nutrient. Just one cup of cauliflower will give you approximately 46 mg.
Eating tomatoes is a common way that many people consume vitamin C. Try using sun-dried tomatoes as they have particularly concentrated levels. Just one serving of 100 grams holds over 100 mg of Vitamin C.
Fresh herbs such as chives, thyme, coriander, basil and parsley are high in Vitamin C too. Just one cup of fresh parsley has over 130 mg of Vitamin C. Get into the habit of sprinkling fresh herbs over your food instead of salt!
Article by Renée Leonard-Stainton, Naturopath & Nutritionist
Renée Naturally – www.reneenaturally.com
Despite all the tasty options, sometimes it may be tricky to get enough Vitamin C from your diet alone. HealthPost.co.nz stock a range of quality Vitamin C supplements to boost your intake of this vital nutrient.