10 Best food sources of vitamin C
Vitamin C, also called ascorbic acid, is a water-soluble vitamin that is very necessary for normal development and growth of the body as well as remaining good health.
Classified as a powerful antioxidant, vitamin C has the major function of boosting our immune system. It is also necessary for the growth and recovery of tissues and cells throughout our body as well.
Vitamin C can help the collagen production (a supportive component inside our skin), blood vessel production, and ligament generation. It can also help in repairing and maintaining teeth health and bone health,
Moreover, it can help to protect against asthma, age-related macular degeneration, osteoarthritis, the common cold, high blood pressure, and heart disease. This vitamin is also necessary for the proper iron absorption.
Best Sources Of Vitamin C – The Most Abundant Foods:
Both male and female smokers need more vitamin C than the recommended dosage.
Symptoms of vitamin C deficiency might be nose bleeds, split ends, hair loss, swelling of the joints, an increased tendency to bleed or bruise, a decreased ability to ward off infections, fatigue, tooth loss, gum problems, and dull skin. A severe vitamin C deficiency is called scurvy.
You can easily get the necessary amount of vitamin C by adding more foods rich in this vitamin into your daily diet. Vegetables and fruits are the main dietary source of this essential nutrient.
In the article today, I would like to reveal some of the best food sources of vitamin C that are very beneficial for human health and their nutritional facts. The best sources of vitamin C in this article are:
- Brussels Sprout
- Red Bell Pepper
This is the very first out of the best food sources of vitamin C that I would like to introduce in this entire article and want you and my other readers to learn and make use for good!
Cauliflower contains 48.2 mg of vitamin C per 3.5 oz (100 g), which is 58 % of your recommended, allowed daily intake.
This veggie is also an abundant source of pantothenic acid, folate, vitamin K and vitamin B6. In addition, it has protein, biotin, manganese, magnesium, omega-3 fatty acids, dietary fiber, choline, vitamin B1 and vitamin B2. It is low in carbohydrates and fat and also has a lot of carotenoids and phytochemicals.
By consuming cauliflower, you could be protected against cerebrovascular and cardiovascular diseases, improve brain function, fight against cancer, and achieve better detoxification.
Remember to consume at least 1.5 cups of this cruciferous veggie in your diet two or three times on a weekly basis. It could be steamed, mashed, fried, boiled, roasted, or eaten raw.
If you are not consuming enough foods rich in vitamin C, then increase your consumption of this essential nutrient through supplementation after consulting your health supervisor or doctor. Vitamin C supplements are available as drops that are similar to hard candy, capsules, or chewable tablets.
Kale contains 41 mg of vitamin C per 3.5 oz (100 g), which is 41% of your recommended, allowed daily intake.
It also has abundant amounts of vitamin B6, vitamin B3, vitamin B2, vitamin B1, vitamin K, and vitamins A. Other nutrients found in kale are protein, dietary fiber, phosphorus, iron, magnesium, potassium, copper, calcium, and manganese.
It is also an excellent source of zeaxanthin, lutein, and carotenoids. In addition, it has omega-3 fatty acid known as alpha linolenic acid (ALA).
You should consume a lot of kale to reduce your risks of several types of cancers, treat anemia, manage diabetes, improve heart health, support detoxification, improve eye health, and fight against inflammation.
Enjoy 1.5 – 2 cups of kale four or five times per week for good. Instead of boiling kale, you should try stir-frying, microwaving, or steaming it to retain the nutrients contained in this veggie. You can even opt for kale chips, the dish that you can easily make at home, or add it to your daily smoothies.
This is, in fact, one of the best sources of vitamin C that people should consume more to get good health and skin.
Pineapple contains 47.8 mg of vitamin C per 3.5 oz (100 g), which is 58 % of your recommended, allowed daily intake.
This water-rich fruit is also an abundant source of bromelain – an essential enzyme for the digestive system that contains powerful anti-inflammatory properties. This fruit also has high levels of dietary fiber, manganese, copper, folate, calcium, phosphorus, vitamin A, potassium, vitamin B6, and vitamin B1. In addition, it is low in fat.
Pineapple can help to keep skin healthy, strengthen bones, improve vision, support oral health, fight inflammation, aid weight loss, boost immunity, and promote healthy digestion.
People should consume one cup of fresh pineapple chunks on a daily basis as a healthy snack or add it to pizza, salsa, stir-fry dishes, fruit kabobs, and fruit salads. You can also have this fruit sautéed or grilled for new tastes. Many people also love making pineapple juice to drink regularly.
In fact, this is also among the best and richest food sources of vitamin C that people should add more into the daily diet to get rid of many health issues.
Brussels sprout contains 85 mg of vitamin C per 3.5 oz (100 g), which is 102 % of your recommended, allowed daily intake.
Brussels sprout, which is similar to small cabbages, also has a good level of vitamin K. Other nutrients in this veggie include iron, omega-3 fats, phosphorus, potassium, copper, choline, vitamin B6, vitamin B1, fiber, manganese, and folate. It is also very abundant in cancer-preventing phytonutrients and is very low in calories.
By adding Brussels sprout into your daily diet, you will be able to reduce the risks of heart disease, diabetes, and obesity. It can also help to improve vision, energy levels, and bone health.
For good, you should consume one or two cups of this leafy veggie at least two or three times per week. You can enjoy this veggie roasted, grilled, steamed, or boiled, as well as adding it to a stir-fry dish. You should remember not to overcook the veggie as it will reduce the nutrients contained in Brussels sprout. Just similar to Brussels sprout, cabbage is also an excellent source of vitamin C.
Learn more: 8 Health benefits of dates