Vitamin C is a water-soluble vitamin that is excreted into the urine and via sweat. Therefore, it is recommended to take vitamin C daily.Vitamin C is used for boosting the immune system, and preventing collagen disorders. It plays a vital role on rebuilding cartilage, strengthening tendon and renewing skin.The deficiency of vitamin C increases the risk of heart diseases, arthritis and even cancer. It also causes teeth and hair loss.It is recommended to take vitamin C through foods, not medicines. The reason behind it that some foods do not only contain vitamin C, they are also rich in minerals and the other vitamins required for body; but what are the foods containing vitamin C?
Foods Containing Vitamin C
You can see the list of foods containing vitamin C below. Although it is not a complete list, some foods are not recommended to be consumed by people who have some certain health problems.
For instance, if you have acid reflux, then you shouldn’t consume acidic foods like orange in order not to affect your health condition in a negative way.
Besides, the recommended daily intake of vitamin C depends on people’s health condition. People who consume alcohol and smoke regularly, suffer from depression, diabetes, asthma, acne and digestive disorders may need to take more vitamin C.
You should see a doctor or nutritionist regarding this issue.
Strawberries: Strawberries can supply 7% of the recommended daily dose of vitamin C. They are also rich in potassium, manganese, folate and fiber.
Papayas: Papaya is another source of vitamin C. One papaya serving holds about 150% of your daily vitamin C needs, but you should consult to your doctor as it contains high level of sugar that may affect your health condition.
Green and red chilli peppers: 100 grams of green or red chilli peppers supply 240 mg of vitamin C which is equal to four times the recommended daily dose. A green pepper (approximately 45 grams) is enough to supply the daily dose of vitamin C. Green and red peppers are also rich in Vitamin A, vitamin K, magnesium, phosphor, vitamin B6, potassium, manganese and copper.
Bell peppers: Bell peppers are another food containing high level of vitamin C. They are also rich in vitamin A, vitamin K, vitamin B6, potassium and manganese.
Fresh Herbs: Many fresh herbs are rich in vitamin C. A teaspoonful thyme supplies 2% of your daily vitamin C needs, however a tablespoonful parsley supplies %8 of the recommended daily intake.
Broccoli: Eating broccoli is good for your health whether you eat it raw or cooked. 100 grams of broccoli supply 150% of daily vitamin C needs.
Kiwi: Kiwi is an excellent source of vitamin C that it supplies 140% of the recommended daily intake. Besides, it is rich in fiber, vitamin E, potassium, copper and vitamin K.
Oranges: Orange is a popular fruit that is widely known as one of the great sources of vitamin C. A medium-sized orange can supply the daily amount of vitamin C, however it is not recommended for people suffering from ulcer and acid reflux (please visit your doctor regarding the issue).
Melons: 100 grams of melon supply 60% of your daily vitamin C value. Besides, it is rich in vitamin B6, fiber, folate, vitamin A, potassium and niacin. But it contains high level of sugar, so it may affect your heath condition in a negative way.
Cauliflower: Cauliflower is a great source of vitamin C beside zinc, iron, potassium, phosphor, calcium minerals, folate, vitamin B6 and vitamin K. 100 grams of cauliflower supply 77% of the daily value of vitamin C.
Grapefruits: Grapefruits are rich in vitamin C like the other citrus fruits. A medium-sized grapefruit supplies 100% of your daily vitamin C value.
Other Foods Rich In Vitamin C
Other foods rich in vitamin C are listed below.
In per 100 grams:
- Black cabbage (35.5 mg – 59%)
- Raspberry (26.2 mg – 44%)
- Lemon (77 mg – 128%)
- Tomato (12.7 mg – 21%)
- Pumpkin (10.8 mg – 18%)
- Spinach (28.1 mg – 47%)
- Green beans (16.3 mg – 27%)
- Fresh fennel (12 mg – 20%)
- Asparagus (5.6 mg – 9%)
- Blueberry (13.3 mg – 22%)
- Sweet potato (2.4 mg – 4%)
- Beans (40 mg – 67%)
- Onion (7.4 mg – 12%)
Cooking Methods And Vitamin C
Cooking the foods rich in vitamin C or storing them for a long time will reduce the vitamin C content (also other vitamin and mineral contents). For instance, cooking broccoli in boiling water for 3-4 minutes or steaming it will reduce the vitamin C content up to 25%. Therefore, the best food sources of vitamin C are raw or uncooked vegetables and fruits.