Top 10+ Vitamin C-rich Foods for Better Health | Mytour

Prevent iron deficiency: Vitamin C enhances iron absorption in the body, particularly from plant-based sources, aiding in preventing anemia in iron-deficient individuals.

Boost immune function: Vitamin C stimulates white blood cell production, helping the body combat infections and protect cells from free radical damage. It also improves resistance to flu-like illnesses and accelerates wound healing.

Combat skin aging: Vitamin C is hailed as a skin savior for all ages. Adequate intake promotes collagen synthesis, resulting in firmer, smoother skin.

Since the body cannot produce or store vitamin C, supplementing with foods rich in vitamin C is essential. While many believe oranges are highest in vitamin C, there are several other foods with high vitamin C content, including:

Pomegranate

Pomegranate is a common fruit in our country and it contains a relatively high amount of vitamin C. On average, one pomegranate contains about 228mg of vitamin C, four times more than an orange, which contains only about 70mg of vitamin C. Additionally, pomegranate is rich in fiber, vitamin A, folic acid, etc., beneficial for the immune system, reducing high blood pressure, and total cholesterol.

Red bell pepper

Red bell pepper is a vitamin C-rich food surpassing oranges. On average, 100g of red bell pepper contains 128mg of vitamin C. Hence, just 50g of red bell pepper provides 75% of the daily vitamin C requirement for your body. With the benefits of vitamin C and other nutrients like vitamin A, potassium, folate, etc., in red bell peppers, it aids in protecting vision, cardiovascular health, preventing joint inflammation, and breast cancer.

Kale

Kale is another food rich in vitamin C that you should incorporate into your daily diet. A bowl of chopped raw kale can provide 80mg of vitamin C, while a bowl of cooked kale provides about 53mg of vitamin C, excellent for heart health and skin beauty. Kale also contains calcium, potassium, manganese, low-fat content, etc., beneficial for bones and effective weight loss support.

Starfruit

Starfruit is a small-sized, fragrant fruit with a sweet taste and high vitamin C content. On average, consuming 6 starfruits provides 119mg of vitamin C for the body. Vitamin C is an essential component for collagen synthesis, slowing down the skin aging process. Some studies suggest that vitamin C also helps reduce the harmful effects of sunlight on the skin, diminishing wrinkles, dryness, and skin pigmentation. Additionally, vitamin C aids in reducing inflammation, swelling, and promoting wound healing.

Black grapes

With approximately 56g of black grapes containing 101mg of vitamin C and abundant antioxidant flavonoids. A diet rich in vitamin C and flavonoids helps reduce oxidative damage associated with chronic diseases.

Lime

One lime provides about 83mg of vitamin C, enhancing the immune system and protecting cells from free radical damage. Vitamin C in lime also aids in collagen regeneration, keeping the skin firm and healthy. Additionally, lime may help prevent scurvy, a condition causing anemia, weakness, and leg pain.

Broccoli (green cabbage)

Cooked broccoli provides 51 mg of vitamin C along with high antioxidant content. Eating plenty of broccoli enhances the immune system, increasing cancer prevention capabilities. Moreover, broccoli has low-calorie content, aiding effective weight loss for those in need.

Green bell pepper

Green bell peppers have less vitamin C than red bell peppers, with a bowl of green bell peppers containing about 120mg of vitamin C. Green bell peppers are also rich in fiber, improving digestion and effectively preventing constipation.

Kiwi fruit

One kiwi contains an average of 71 mg of vitamin C, more than in oranges. Vitamin C in kiwi helps reduce oxidative stress, lower cholesterol, and boost the immune system. According to some studies, consuming kiwi daily may reduce the risk of stroke, blood clotting, and improve sleep quality, aiding faster and better sleep.

Papaya fruit

Papaya fruit contains plenty of vitamin C, specifically about 145g of papaya can provide 87 mg of vitamin C, and considering 1 fruit can provide up to 187.87mg of vitamin C. Vitamin C in papaya plays a role in improving memory, reducing inflammation, and alleviating oxidative stress. Eating plenty of papaya also brightens the skin, supports stronger bones due to the nutrient content of vitamin A, B, calcium, potassium, and fiber.

Strawberry

Strawberries are a beloved fruit rich in vitamin C, with an average of 152g of strawberries containing about 89 mg of vitamin C. Moreover, strawberries provide flavonoids, folate, manganese, antioxidants, low calories, and plenty of fiber, which can help prevent cancer, diabetes, memory decline, and blood vessel inflammation.

Pineapple (fragrant)

About 100g of pineapple can provide 48 mg of vitamin C for the body. Vitamin C in pineapple promotes a healthy immune system, enhances iron absorption from meals. Consuming pineapple also helps reduce constipation, alleviate digestive disorders, and effectively support anti-inflammatory functions.

Cauliflower

Similar to broccoli, cauliflower is also a food rich in vitamin C. The amount of Vitamin C in 100g of cauliflower is about 46mg. Vitamin C in cauliflower helps maintain fair skin, protects against the harmful effects of sunlight, and prevents harmful free radicals from damaging the skin.

Some common ways to supplement vitamin C

In addition to getting vitamin C from various foods rich in vitamin C such as the vegetables, roots, and fruits introduced above, you can choose to supplement vitamin C for your body through oral intake.

Vitamin supplements are formulated in the form of ascorbate salts and ascorbic acid for easy absorption by the body. Vitamin C is formulated in the form of tablets, lozenges, chewable tablets, liquid form, etc., which are very convenient and easy to use. However, for safe and effective use without causing adverse reactions, it is recommended to consult with nutrition experts before use.

Guide to selecting and storing vitamin C-rich foods

To ensure freshness and preserve the optimal vitamin C content of your food sources, consider the following:

• Vitamin C is susceptible to depletion when exposed to high temperatures and light, so avoid storing foods rich in vitamin C for extended periods. If storage is necessary, place them in a bag or food container and store them in the cool compartment of the refrigerator to shield them from light and high temperatures.
• Fruits tend to have higher levels of vitamin C when ripe compared to when they are unripe. Therefore, opt for ripe fruits and consume them promptly without delay.
• When cooking vegetables containing vitamin C, consume them immediately within an hour and minimize reheating, as repeated reheating can lead to vitamin C loss. Supplementing vitamin C by juicing fruits and consuming them directly is preferable.

Frequently Asked Questions:

Above is a compilation of vitamin C-rich foods that Mytour wants to share with you. Maintaining and balancing your daily vitamin C intake according to recommendations is crucial for good health and healthy skin. You can easily purchase fresh produce and processed foods rich in vitamin C on the Mytour e-commerce platform every day at extremely discounted prices.

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