10 Best food sources of vitamin C

Vitamin C, also called ascorbic acid, is a water-soluble vitamin that is very necessary for the development and growth of normal body and remaining healthy.

Classified as a powerful antioxidant , vitamin C has the main function of boosting our immune system. It is also necessary for growth and recovery of tissues and cells throughout the body as well.

Vitamin C can help collagen production (support component within our skin), the production of blood vessels, and the generation of ligaments. It can also help in the repair and maintenance of teeth and health bone health

Furthermore, it can help protect against asthma, macular degeneration related to age, osteoarthritis, the common cold, high blood pressure and heart disease. This vitamin is also necessary for adequate iron absorption.

best sources of vitamin C – more abundant Foods:

sources of vitamin C

Smoking Both men and women need more vitamin C than the recommended dose.

Symptoms of vitamin C deficiency may be bleeding from the nose, split ends, Hair Loss , swelling of joints, a greater tendency to bleeding or bruising, decreased ability to ward off infections, fatigue, loss of teeth, gum problems, and dull skin. A severe vitamin C deficiency is known as scurvy.

You can easily get the required amount of vitamin C by adding more foods rich in this vitamin in your daily diet. Vegetables and fruits are the main dietary source of this essential nutrient.

In today’s article, I would like to highlight some of the best food sources of vitamin C that are very beneficial to their nutritional facts human health. The best sources of vitamin C of this article are:

1. Cauliflower:

sources of vitamin c - cauliflower

this is the first of the best food sources of vitamin C that I would like to introduce this entire article and you and my other readers to learn and use for good!

cauliflower contains 48.2 mg of vitamin C per 3.5 oz (100 g), which is 58% of the recommended daily intake allowed.

This vegetable is also a rich source of pantothenic acid, folic acid, vitamin K and vitamin B6. Furthermore, has protein , biotin, manganese, magnesium, omega-3 fatty acids, dietary fiber, choline, vitamin B1 and vitamin B2. It is low in carbohydrates and fats, and also has a large amount of carotenoids and phytochemicals.

By eating cauliflower, which may protect against cardiovascular and cerebrovascular diseases, improve brain function, fight against cancer , and better detoxification.

Remember to eat at least 1.5 cups of this cruciferous vegetable in your diet two or three times on a weekly basis. It could be steamed, mashed, fried, boiled, grilled, or eaten raw.

If you are not eating enough foods rich in vitamin C, then increase the consumption of this essential nutrient through supplementation after consultation with your supervisor or health. Vitamin C supplements are available in the form of drops that are similar to hard candy, capsules, or chewable tablets.

The cauliflower is actually one of the best and cheaper foods rich in vitamin C, so you must try! 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 the recommended daily intake allowed.

also has abundant amounts of vitamin B6, vitamin B3, vitamin B2, vitamin B1, vitamin K and vitamin A. Other nutrients found in kale are protein diet fiber , phosphorus, iron, magnesium, potassium, copper, calcium and manganese.

is also an excellent source of zeaxanthin, lutein and carotenoids. It also has omega 3 fatty acid known as alpha-linolenic acid (ALA).

You should eat a lot of kale to reduce your risk of several types of cancer, treatment of anemia, control diabetes, improve heart health, support detoxification, improve eye health , and fight inflammation.

Enjoy 1.5 to 2 cups kale four or five times a week for good. Instead of boiled kale, you should try stir-frying, microwaving or steaming to preserve the nutrients contained in this vegetable. You can even choose kale chips, the dish can be easily done at home, or add it to their shakes a day .

This is, in fact, one of the best sources of vitamin C that people should consume more to achieve 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 the recommended daily intake allowed.

This water-rich fruit is also a rich source of bromelain – an essential for the digestive system containing powerful anti-inflammatory enzyme. This fruit also has high levels of dietary fiber, manganese, copper, folic acid, calcium, phosphorus, vitamin A, potassium, vitamin B6 and vitamin B1. In addition, it is low in fat.

pineapple can help maintain healthy skin, strengthen bones, improve vision, support oral health, fight inflammation, help weight loss, boost immunity and promote healthy digestion.

People should consume a cup of fresh pineapple chunks on a daily basis as a healthy or add it to the pizza snack, sauce, stir-fry dishes, fruit kabobs and fruit salads. You can also have this fruit sauteed or grilled for new tastes. Many people also like to drink pineapple juice regularly.

Indeed, this is also one of the best and richest sources of vitamin C that people should add more in the daily diet to get rid of many health problems.

4. Brussels sprouts:

sources of vitamin c - brussels sprout

Brussels sprouts contains 85 mg of vitamin C per 3.5 ounces (100 g), which is 102% of the recommended daily intake allowed.

Brussels sprouts, which is similar to small cabbage, also has a good level of vitamin K. Other nutrients in the vegetables they include iron, omega-3 fats, phosphorus, potassium, copper, choline, vitamin B6 , vitamin B1, fiber, manganese, and folic acid. It is also very rich in phytonutrients to prevent cancer and is very low in calories.

By adding Brussels sprouts in your daily diet, you will be able to reduce the risks of heart disease, diabetes and obesity. It can also help improve vision, energy levels, and bone health.

For good, you must eat one or two cups of this leafy vegetable at least two or three times a week. You can enjoy this grilled vegetables, grilled, steamed or boiled, as well as adding to a stir-fry dish. You must remember not to overcook the vegetables, as it will reduce the nutrients contained in the Brussels sprouts. Just like Brussels sprouts, cabbage is also an excellent source of vitamin C.

Note: People taking blood thinners should not eat Brussels sprouts, due to its high levels of vitamin K.

this is in short one of the best dietary sources of vitamin C for humans, so people should not look down however, try to use by adding this fruit to the daily diet and enjoy of 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 the recommended daily intake allowed.

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

Furthermore, more than 170 orange phytochemicals and 60 flavonoids with potent antioxidant and antiinflammatory effects.

People should drink orange juice or eat it raw as a fruit to improve eyesight, prevent cancer, slow the aging process, strengthen bones, to support heart health, lower cholesterol, fight problems skin and increase 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 down tooth enamel or lead to tooth decay due to its acid content and sugar.

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

This is actually also one of the best sources of vitamin C that a lot of people in the world and love have been using to reduce the risk of many health problems related to vitamin deficiency C.

6. Strawberries:

sources of vitamin c - strawberries

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

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

This fruit is also an excellent source of folic acid, 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 the water.

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

For good, you should consume a 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, cakes, 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 dietary sources of vitamin C that people should learn and use good, especially those struggling with health problems due to deficiency of vitamin C.

raw green kiwi contains 92 , 7 mg vitamin C and 3.5 oz (100 g), which is 112% of their recommended, permitted daily intake.

This fruit fuzzy 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 rich in fiber.

The consumption of kiwi on a regular basis will help effectively in flushing toxins, reduce high blood pressure, promote weight loss, making healthy skin, anti-stress and increase immunity.

People should consume an average size kiwi every day as a healthy snack. You can also add fresh, sliced ​​kiwi fruit tarts, smoothies, yogurt and fresh salads.

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

8. Broccoli:

sources of vitamin c - broccoli

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

This cruciferous vegetable is also very rich 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, increase brain power , regulate blood pressure, improve heart health, help you lose weight, support detoxification, reduce your risk of many cancers, and prevent premature signs of aging.

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

Indeed, this is one of the most important sources of vitamin C beneficial and necessary for human health, so people should try to make use of this vegetable daily for good!

9. Red Pepper:

sources of vitamin c - red bell pepper

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

In addition to vitamin C, red pepper contains vitamin E, vitamin K and vitamin B6, as well as folic acid, dietary fiber, manganese, potassium, niacin, riboflavin, thiamine and.

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

If red peppers on a regular basis are consumed, it will help to increase the body’s metabolic rate, contributing to a vision, prevent hypertension, reduce anxiety and relieve swelling.

A portion of red pepper is equal to two small peppers or a cup of raw, chopped peppers. You can add the pepper (chopped) stir-fry dishes, soups and salads.

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

This is also a great one on the list of the most important dietary sources of vitamin C that do not look down, but to learn and consider using 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 sources food sources of vitamin C that I would reveal in this entire article and you and my other readers to make use of a good. Papaya contains 62 mg of vitamin C per 3.5 ounces (100 g), which is 75% of the recommended daily intake allowed.

Known as a “fruit of the angels”, papaya also contains an excellent amount of calcium, potassium and vitamin A. It is also rich in protein, magnesium, fiber, folic acid and beta-carotene. It contains no cholesterol and is also very low in calories.

If you consume papaya on a regular basis in your daily diet, the papaya can help in reducing the signs of premature aging, cancer prevention, help weight loss, boost immunity, nourish hair, improves the complexion, the treatment of arthritis, eye protection, improve digestion, and protection against heart disease.

you should eat ripe papaya, as it is or add this fruit to your favorites, salads, smoothies and juices. You could add the unripe green papaya for soups, curries, stir-fries, stews and so on.

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

Another thing I want you and my other readers to do after reading all this writing and about the best food sources of vitamin C and how to use these foods to prevent the formation of any deficiency of vitamin C is to spend time to read another scripture that reveals the most important benefits of vitamin C for skin, hair and general health – the list of the top 16 benefits of vitamin C article. This is actually a complete collection of the most important benefits and functions of vitamin C to human health in general what people should read this article to understand why you need to consume more vitamin C every day. These benefits of vitamin C has been shown by science and medical prestige worldwide with various studies and research for readers of VKool.com should not hesitate anything about.

This is the list of the 10 most common food sources and best of vitamin C that everyone who is worried about the risk of vitamin C present situation deficiency should remember and use as soon as possible for good. In fact, vitamin C is essential to health that does not produce any harmful side effects vitamin, however, should not be missed as inadequate intake of vitamin C can lead to several serious health problems. Vitamin C can be taken in several different ways so that people will not meet difficulties when it comes to consuming more vitamin. Food sources of vitamin C revealed in this article have been proven by science so people should not worry to make use of them.

After reading the list of food sources of vitamin C and learn to make use of these foods to prevent the lack of vitamin C, as well as risks related health problems, if he feels sources foods I mentioned in today’s article are good for your current concern and can also help other people you know who are struggling with the high risk of deficiency of vitamin C, do not hesitate to share this list with them and encourage them to add more of these foods to your daily diet forever. One more thing, as the author of VKool, who always wants to know the views of readers dear, so do not forget to leave your comments and reviews in the comments section. I promise that I will reply as soon as possible.

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