Friday, September 18News That Matters

Foods High in Vitamin C

1. Tomatoes

Tomatoes are one of the best sources of antioxidants out there and remember that vitamin C is a form of antioxidant.

Tomatoes are found in the Mediterranean diet, which is a diet well-known for its impressive health benefits, not to mention it’s seemingly logic-defying benefits.

Tomatoes will actually provide you with an impressive 33% of your RDV for vitamin C per cup. They are also rich in a range of other nutrients and are one of the key reasons that people in Greece, Italy, and France have such great heart health despite drinking large amounts of wine and eating lots of olive oil!


2. Kale

Kale is one of the most in-vogue superfoods right now. There is almost a mark of pride to be had simply by consuming kale, which has to do with its poor taste. It’s not something most people enjoy and that’s how you know it must be healthy. Right?

Fortunately, if you can see past the taste then you will certainly get your just rewards when it comes to the nutritious benefits.

Kale comes packed with 130mg of vitamin C per serving, which is more than most other dark leafy greens – though they can be good for you too!


3. Amalki Fruit

You’ve heard of tomatoes and kale, but I won’t hold it against you if you’ve never heard of amalki fruit.

This slightly more exotic option is a nutrient-dense superfood that has been a popular part of traditional medicine in ayurvedic culture for many hundreds of years.

They are also very high in vitamin and are among the densest sources on this list in fact. They’re also packed with plenty of other good things and are particularly delicious, so seek them out!


4. Melons

Melons actually have an awful lot going for them in terms of nutrition.

They are rich in vitamin C of course, providing 67mg per serving if you choose a cantaloupe and over 112% of your RDV if you choose watermelon! Then there are the other nutrients such as vitamin A and potassium, both of which can do a ton of good for your body.

And finally, there’s all the hydration. Don’t overlook this.

Most of us don’t get anywhere near enough fluid and as a result, we feel tired, headache-prone, and dried out. Melons may have the answer.

5. Guava

Guava is another more exotic option.

This will give you 250mg of vitamin C from a single dose, which is more than twice your daily needs. Not bad! At the same time, it’s also rich in fiber which can improve everything from your digestion to your blood flow, to your bowel movements.

And finally, there’s folic acid, which is fantastic for pregnant women. Manganese, potassium… you get the picture.

It’s good for you!


6. Brussels Sprouts

Everyone’s a least favorite item on the plate at Christmas. But while you might not enjoy the taste, maybe you shouldn’t be so hard on them.

Christmas is the time of year we tend to get colds after all, and brussels sprouts will help to combat that by providing you with plenty of vitamin C. Specifically, you’ll get 50mg per single serving. They’re also rich in folate, in vitamin K, in vitamin A, in manganese, in fiber, and potassium.

Look, they may not be tasty, attractive, exotic, or interesting. But they sure are good for you!


7. Potato

There is something of a misconception that potatoes are not nutritious – that they are simple carbs and empty calories. It’s for this reason that they often aren’t counted as part of your ‘five a day’.

This could not be further from the truth, however. In fact, potatoes are a great source of numerous vitamins and nutrients. They’re rich in vitamin C for instance, they’re rich in fiber and they’re a great source of calcium and magnesium.

A single potato will net you a whole load of vitamin C and they only contain 110 calories. Not bad!


8. Broccoli

A vegetable that no one has any problem with from a health perspective though is broccoli.

Broccoli is a green vegetable and one of the ones that your Mum used to struggle to get you to eat back in the day. A ‘classic’ vegetable if you will!

And for good reason. Broccoli is high in vitamin C and is also a rich source of calcium and plant proteins. You really will grow up big and strong if you eat your greens! Too late? Well, eat it anyway!


9. Apples

One of the richest sources of vitamin C that is probably already in your home is apple.

Apples are a great source of vitamin C, as well as being a great source of fiber and of numerous other benefits. One particularly interesting benefit of apples is actually that they contain epicatechin.

This is a polyphenol most often associated with cacao and which can act as a vasodilator. That means it will increase the width of the blood vessels, helping more blood to flow to the brain and the muscles.

Apples are also a good source of natural sugars and while this can be a problem for the insulin insensitive, it’s a great way to get a pick me up and to boost your mood for anyone else.

10. Oranges

Oranges are another of the best-known choices when it comes to vitamin C. They will boost your mood by raising vitamin C as well as upping your sugar.

What many people don’t realize, is that vitamin C is a precursor to serotonin – the feel-good hormone. Likewise, consuming more sugars like this will trigger the release of these sugars naturally.

It’s no wonder then that consuming oranges and apples can boost your mood and your energy levels.

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