Top 10 Vitamin C Foods

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By Kat Gal

When we are sick, one of the first things we reach for are Vitamin C tablets and oranges rich in Vitamin C.

But what is Vitamin C anyways? What is it good for?

Vitamin C is an essential vitamin. Your body needs it for development and maintenance of scar tissue, blood vessels and cartilages. It is one of the most powerful anti-oxidants. It lessens oxidative stress and fights free radical damage, thus lowering cancer risk.

Vitamin C improves mineral absorption, gum health and teeth health. It is essential for heart health and circulation and, finally, Vitamin C improves immunity and helps your body fight the flu and common cold.

Sounds pretty important, huh? And it is!

Mild Vitamin C deficiency can lead to various issues, including dry hair, red spots on the skin, dry skin, nosebleeds,  gum bleeding and easy bruising.

The RDA recommends 90 mg/day for men and 75 mg/day for women of Vitamin C. This is just the minimum, though – more can’t hurt you either.

Vitamin C can be found in most fruits and vegetables, but here is a list of the top 10 best Vitamin C sources:

1. Guava: 228.3mg (381% DV) per 100g – Guava is a beautiful and excotic fruit. I personally love eating them raw, but they are perfect for smoothies as well. If you haven’t tried them yet, now is the time to do so.

2. Yellow Bell Pepper: 183.5mg (306% DV) per 100g – Green and red bell peppers are also excellent sources of Vitamins C and many other vitamins. Bell peppers are the best in salads and in stir-fry’s. Stuffed bell peppers are also yummy and are perfect for amazing your dinner guests.

3. Kale: 120mg (200% DV) per 100g – Kale is probably the one health food that became known and popular among non-health food nuts as well in the recent years. Kale is great in salad, juices and smoothies and is great sautéed and in stir-fry’s. And don’t forget about kale chips for your snacks!

4. Kiwi: 92.7mg (155% DV) per 100g – Kiwis are the cute little green fruits with the furry skin. The skin can be difficult to peel, but if you cut the kiwis in half, you can easily spoon the fruit out. It is a beautiful addition to your breakfast fruit salads.

5. Broccoli: 89.2mg (149% DV) per 100g – Broccoli is one of my favorite vegetables. I love them raw and use their stems for juicing, however, they are amazing lightly steamed as well. I make broccoli with olives frequently.

6. Papaya: 60.9mg (102% DV) per 100g – Papayas are basically the best fruit for digestion. Though they are awesome just as they are or in a fruit salad with other exotic fruits, they can be an excellent staple for your smoothies. If you are bored of bananas, add some papayas instead for texture and their sweet taste.

7. Peas: 60mg (100% DV) per 100g – Peas are small, cute and fun. They are a wonderful addition to stir-fries, rice dishes and salads.

8. Strawberry: 58.8mg (98% DV) per 100g – Besides Vitamin C, strawberries are full of other antioxidants too. You can use them in salads, juices and eat them as a whole. For a treat, make some (raw) chocolate covered strawberries!

9. Oranges: 53.2mg (89% DV) per 100g – My favorite way to eat oranges is as a whole. But they are excellent when juiced. Why not replace your boxed, pasteurized juice in the morning with fresh orange juice? Don’t forget about the pulp (necessary fiber for proper digestion).

10. Grapefruit: 31.2 mg (52% DV) per 100gGrapefruits are awesome in the morning, just half an hour after your morning lemon water. Use a grapefruit knife to excess the juicy fruit easier.

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Kat Gal

Kat Gal

Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
Kat Gal


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