10 Best food sources of vitamin C

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:

sources of vitamin C

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:

1. Cauliflower:

sources of vitamin c - cauliflower

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.

Cauliflower is actually one of the best and cheapest foods rich in vitamin C, so try it out! Click To Tweet

2. Kale:

sources of vitamin c - kale

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.

3. Pineapple:

sources of vitamin c - pineapple

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.

4. Brussels Sprout:

sources of vitamin c - brussels sprout

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.

Note: People who are taking anticoagulants should not eat Brussels sprout due to its high levels of vitamin K.

This is in brief one of the best food sources of vitamin C for human beings so that people should not look down yet try to make use by adding this fruit to the daily diet and enjoy good health.

5. Oranges:

sources of vitamin c - oranges

Orange contains 53.2 mg of vitamin C per 3.5 oz (100 g), which is 64 % of your recommended, allowed daily intake.

Orange is often the first thing most of us think about when looking for a food rich in vitamin C. It also has dietary fiber, choline, phosphorus, potassium, magnesium, calcium, vitamin A, and vitamin B.

In addition, orange has over 170 phytochemicals and more than 60 flavonoids with powerful antioxidant and anti-inflammatory effects.

People should drink orange juice or consume it raw as a fruit to improve eyesight, prevent cancer, slow down the aging process, strengthen bones, support heart health, lower cholesterol, fight skin problems, and boost immunity.

People should drink a glass of orange juice every day or consume one or two fresh oranges as a healthy snack. However, remember not to drink too much orange juice as it could wear away tooth enamel or lead to tooth decay due to its acidic and sugar content.

Along with orange, lemon and grapefruit also have an excellent amount of vitamin C, so opt for them!

This is actually also one out of the best sources of vitamin C that a lot of people in the world love and have been making use to reduce the risks of many health issues related to the vitamin C deficiency.

6. Strawberries:

sources of vitamin c - strawberries

Another out of the best food sources of vitamin C that I would like to reveal in this entire article and want you and my other readers to learn and remember to make use is strawberry.

Strawberry contains 58.8 mg of vitamin C per 3.5 oz (100 g), which is 71 % of your recommended, allowed daily intake.

This fruit is also an excellent source of folate, dietary fiber, and manganese. They also have high amounts of omega-3 fatty acids, magnesium, biotin, potassium, copper, and vitamin B6. In addition, it is very high in water.

When you consume strawberries on a regular basis, it will help you protect against Parkinson’s disease and Alzheimer’s, fight cancer, reduce cholesterol, improve heart health, whiten teeth, promote weight loss, support brain health, and improve skin health.

For good, you should consume one handful of ripe strawberries every day as a healthy snack to benefit from this fruit. You can also add some fresh strawberries to your favorite smoothie, ice cream, pies, milk shake, and salad.

Note: Avoid eating strawberry if you are allergic to this fruit.

7. Kiwi:

sources of vitamin c - kiwi

This is also one of the best food sources of vitamin C that people should learn and make use for good, especially those struggling with health issues due to the deficiency of vitamin C.

Raw green kiwi contains 92.7 mg of vitamin C per 3.5 oz (100 g), which is 112 % of your recommended, allowed daily intake.

This fuzzy fruit also has vitamin E, vitamin A, and vitamin K as well as beta-carotene, magnesium, phosphorus, calcium, copper, and potassium. It is also very low in carbohydrates and abundant in fiber.

Consuming kiwi on a regular basis will help effectively in flushing out toxins, lowering high blood pressure, promoting weight loss, making skin healthy, fighting against stress, and boosting immunity.

People should consume one medium-size kiwi every day as a healthy snack. You could also add fresh, sliced kiwi to fruit tarts, smoothies, yogurt, and fresh salads.

Note: Avoid eating kiwi if you are allergic to actinidin.

8. Broccoli:

sources of vitamin c - broccoli

Another one on the list of the best sources of vitamin C that I would like to reveal in the entire article today and want you and my other readers to learn and consider making use is broccoli. Broccoli contains 89.2 mg of vitamin C per 3.5 oz (100 g), which is 107 % of your recommended, allowed daily intake.

This cruciferous vegetable is also very abundant in dietary fiber. Other nutrients in it include sulfur, magnesium, potassium, calcium, folic acid, and vitamin A.

By adding broccoli into your daily diet, you will be able to improve eye health, boost brain power, regulate blood pressure, improve heart health, aid weight loss, support detoxification, reduce your risks of many types of cancers, and prevent premature aging signs.

For good, people should consume at least 1.5 – 2 cups of broccoli two or three times on a weekly basis. You can also add this veggie to your soups, curries, stir-fries, salads, or even enjoy it as a healthy snack.

In fact, this is among the most important sources of vitamin C beneficial and necessary for human health so that people should try to make use of this veggie on a daily basis for good!

9. Red Bell Pepper:

sources of vitamin c - red bell pepper

Red bell pepper contains 80.4 mg of vitamin C per 3.5 oz (100 g), which is 97 % of your recommended, allowed daily intake.

In addition to vitamin C, red bell pepper contains vitamin E, vitamin K, and vitamin B6 as well as folate, dietary fiber, manganese, potassium, niacin, riboflavin, and thiamin.

This veggie is also very abundant in carotenoids, such as zeaxanthin, cryptoxanthin, lutein, lycopene, beta-carotene, and alpha-carotene,

If you consume red bell peppers on a regular basis, they will help to increase the body’s metabolic rate, support eyesight, prevent hypertension, reduce anxiety, and relieve bloating.

One serving of red bell pepper is equal to two small peppers or one cup of raw, chopped, peppers. You can add bell pepper (chopped) to stir-fry dishes, soups, and salads.

Steamed or roasted bell peppers are also very delicious. Along with red bell peppers, the yellow and green varieties are excellent sources of vitamin C as well, so opt for them on a regular basis for good!

This is also a great one on the list of the most important food sources of vitamin C that people should not look down but learn and consider making use as soon as possible.

10. Papaya:

sources of vitamin c - papaya

This is the last but very important one on the list of the best food sources of vitamin C that I would like to reveal in this entire article and want you and my other readers to make use for good. Papaya contains 62 mg of vitamin C per 3.5 oz (100 g), which is 75% of your recommended, allowed daily intake.

Known as a ‘fruit of the angels,’ papaya also contains an excellent amount of calcium, potassium, and vitamin A. In addition, it is very high in protein, magnesium, fiber, folate, and beta-carotene. It contains no cholesterol and it is also very low in calories.

If you consume papaya on a regular basis in your daily diet, papaya can help in reducing premature aging signs, preventing cancer, aiding weight loss, boosting immunity, nourishing hair, improving complexion, treating arthritis, protecting eyesight, improving digestion, and protecting against heart disease.

You should consume ripe papaya as it is or add this fruit to your favorite juices, smoothies, and salads. You could add unripe green papaya to soups, curries, stir-fries, and stews as well.

Note: Do not eat papaya if you are allergic to papain or latex or pregnant.

Another thing that I want you and my other readers to do after reading this entire writing and about the best food sources of vitamin C and how to make use of these foods to prevent the formation of any vitamin C deficiency is to spend time reading another writing that reveals the most important advantages of vitamin C for skin, hair, and overall health – the List Of 16 Best Benefits Of Vitamin C article. This is actually an entire collection of the most important benefits and roles of vitamin C for human health in general so that people should read this article to understand why you need to consume more vitamin C every day. These benefits of vitamin C have been proven by science and prestigious doctors all around the world with several studies and researches so that readers of VKool.com should not doubt anything about it.

This is the list of 10 most common and best food sources of vitamin C that everyone who is concerning about the risk of the current vitamin C deficiency situation should remember and make use as soon as possible for good. In fact, vitamin C is an essential vitamin for health that will not bring about any harmful side effect, yet should not be lacked as the lack of vitamin C intake can lead to several serious health issues. Vitamin C can be taken from several different ways so people will not meet difficulty when trying to consume more this vitamin. The food sources of vitamin C revealed in this article have been actually proven by science so people should not worry when making use of them.

After reading the list of food sources of vitamin C and learn how to make use of these foods to prevent the lack of vitamin C as well as the risks of related health issues, if you feel that the food sources that I mentioned in the article today are good for your current concern and can also help other people you know who are struggling with the high risks of vitamin C deficiencies, do not hesitate to share this list with them and encourage them to add more of these foods to their daily diet for good. One more thing, as an author of VKool, I always want to know my dear readers’ opinion, so do not forget to leave your comments and feedbacks in the comment section below. I promise that I will reply you as soon as possible.

Related articles about the benefits of some other natural ingredients, food materials, fruits, and herbals, and how to make use of them for certain purposes:

List Of 28 Best Benefits Of Apple Cider Vinegar 

16 Best Benefits And Side Effects Of Aloe Vera 

List Of 19 Health And Beauty Benefits Of Banana 

16 Health Benefits Of Fresh Ginger 

16 Best Natural Health Benefits Of Mango 

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