Humans require proper nutrition for healthy living. One key part of the human diet is Vitamin C. Vitamin C supports the growth and repair of human tissue throughout the body, the healing of wounds and maintaining healthy bones and teeth.
Depending on your age and sex, you should be including anywhere from 15 to 120 mg of Vitamin C on a daily basis. Studies have shown that Vitamin C may play a role in protecting against heart disease, high blood pressure, the common cold and several other medical conditions.
Here are some natural sources of Vitamin C to guarantee you are meeting your suggested daily intake:
1. Chilli Peppers
Chilli peppers have a lot of vitamin C, and the amount they have vary with the colours. Green Chilli Peppers have a high of 244mg per 100g and red 144mg per 100g. We wouldn’t recommend eating these solely to get your vitamin C intake however, things could get a bit hot!
Guavas contain 228.3 mg per 100grams of vitamin C. This is a surpisingly a good source of vitamin C, and top of the fruits. You’d expect it to be oranges but no…
3. Bell Peppers
Bell peppers are not the first item to come to mind when you think about Vitamin C. However, one cup of chopped up bell peppers can provide you with almost 118 mg of the vitamin. This is much more than oranges and only counts for 28 calories, compared to the 61 calories found in a medium sized orange. Breastfeeding women over 18 years old should consume 120 mg of Vitamin C on a daily basis. A single cup of bell peppers daily can nearly satisfy this recommended amount.
Broccoli packs 90mg/100g of vitamin C. Not only is it an excellent food source for vitamin C but also Vitamin K.
Kiwi is a great fruit to get your all round vitamins as not only does it pack 90mg/100g of vitamin C, but it also is rich in vitamin A,K,E and B.
6. Brussel Sprouts
I don’t know about you but I only eat these at Christmas, which is a shame because they have a lot of vitamin C, 80mg/100g.
These tropical fruits have 70mg per 100g of vitamin C, although it may be more challenging to find fresh lychee down at your local supermarket they are always available in tins.
Papaya is a great source of vitamin C and much more exotic than oranges, it has 60mg/100g of vitamin C. Papaya’s can be found year round in the US, but your best bet is consuming this fruit during early summer and fall. The fruit will be in peak season and a single, medium sized papaya should contain around 168 mg of Vitamin C. This fruit will provide you with the largest amount of Vitamin C in a natural form, but will also be very filling by counting for nearly 120 calories.
This berry is another great, natural way to get plenty of Vitamin C in a snack sized portion. Eating a single cup of strawberries will provide a human with nearly 85 mg of Vitamin C on 46 calories. While not able to keep up with the vitamin to calorie ratio of a bell pepper, strawberries tend to be much more enjoyable to eat for people with a sweet tooth.
Cauliflower has 48mg/100g of vitamin C and is one of the highest vegetables on the list.
This melon is another great fruit option for people with a sweet tooth. A cup of cut cantaloupe contains 54.4 calories and almost 60 mg of Vitamin C. This is not too far from an orange, but cannot compete with bell peppers or even strawberries.
And finally…. oranges. Okay so this list was supposed to not include oranges but how could we not mention it!?
This fruit has become the poster child for Vitamin C. Whether it be orange juice, oranges or orange flavoured Vitamin C supplements, this is the first food that comes to mind when people think of Vitamin C due to the mass amount of marketing that has gone towards advertising the healthy benefit of this fruit. A medium sized orange can provide a person with around 70 mg of Vitamin C (53mg/100g). Depending on your daily needs, this can nearly cover your daily value on its own.
The Full List
The list above does not represent a comprehensive list of the top foods which have vitamin C, but contain only a selection of the fruits we are most familiar with. According to a list compiled on Wikipedia , the top source of vitamin C is from the Kakadu plum. Others higher than the Chilli Pepper include Camu Camu, Acerola, Seabuckthorn, Indian goosebury and Baobab; Best of luck finding those down your local supermarket.
Add Vitamin C to Your Diet
In summary, there are plenty of natural and tasty ways to get your recommended daily dosage of Vitamin C outside of pill form. It is important to incorporate this vitamin in to your daily diet to help fight off various medical conditions. Once you see how many milligrams of Vitamin C is recommended, consider these tasty options as a snack (with the exception of the Chilli) or incorporate these in to your normal meal routine. From early childhood to the late stages of your adult life, Vitamin C is an important nutrient to consider.
Watch this interesting video on foods with more vitamin C than oranges. Some of them weren’t mentioned in our list so be sure to watch it.
I hope this article has been useful, if you liked it please feel free to share it or leave a comment below!