Foods with High Content of Vitamin C

10 Foods High in Vitamin C

Vitamin C: a must for our health

Vitamin C is an essential nutrient for the functioning of our body, but our body does not produce it by itself, nor does it store it, so it is very important to include foods with vitamin C in our daily diet.

Vitamin C acts as an antioxidant and has several functions: protect cells, produce collagen, improve iron absorption... basically to contribute to the proper functioning of the immune system.

Now, let’s see which foods are high in vitamin C, to provide our body the vitamin C that we need.

List of foods high in vitamin C

1. Bell peppers

Green, red, yellow peppers, all known for being one of the best sources of vitamin C, due to its particularly high concentration of this nutrient.  The amount of vitamin C depends on the type of pepper: a red pepper contains 152 mg of vitamin C per 100 g, a green pepper contains 85.7 mg of vitamin C per 100 g, and a yellow pepper 341 mg of vitamin C per 100 g. What’s more it is an easy vegetable to eat and a very low-calorie snack.

2. Papaya

This fruit is a good source of vitamin C with 80 mg per every 100 g. It is also full of other nutrients that help strengthen the bones, reduce inflammation and brighten skin.

3. Ponkan

This is a citric fruit originally from Taiwan, known for its high antioxidant effects. The antioxidant capacities of Young Ponkan are 3 times greater than other fruits such as grapes or kiwifruits. The average ponkan contains 38 mg of vitamin C per 100 g.

4. Kiwi

This is a superfruit not only rich in vitamin C but in copper, potassium and serotonin. It contains 85 mg of vitamin C for every 100 g, and is also known for improving sleep quality.

5. Mango

Another fruit that has it all: its nutrients improve immunity, digestive health and eyesight. It contains 12 mg of vitamin C per 100 g.

6. Lemon

Citrus fruits such as lemons are high in vitamin C. Lemons contain many plant compounds, and are a great source of fiber. We can get 80 mg of vitamin C for every 100 g of lemon, including its peel. When taken as a juice, its levels of vitamin C and overall nutrients are reduced.

7. Pineapple

This tropical fruit originally from south america, isn’t only rich in vitamin C with 57 mg of vitamin C per 100 g, but also a great anti-inflammatory. It contains bromelain and helps with digestion and bloating.

8. Grapefruit

This sweet and sour fruit, also known as one of the healthiest citrus fruits you can eat, contains 44 mg of vitamin C for every 100 g. It is also a great resource of fiber and antioxidants and is associated with weight loss and a reduced risk of heart disease.

9. Broccoli

A vegetable usually forgotten that might have more health benefits than you expect. It is high in vitamin C, with 89 mg for every 100g, and also contains many other vitamins such as vitamin K, which help with bone health and proper blood clotting.

10. Cauliflower

Not everyone likes this vegetable, but everyone should eat it. It is a great resource of fiber, and is highly concentrated in vitamin C. With only one small head we can get 123 mg of this vitamin, which equals 47 mg of vitamin C per 100 g.

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