Top 5 Foods for Vitamin C

Vitamin C is an important nutrient that is essential for maintaining good health. Its roles in the human body are varied. The most important is maintaining immune system function. This vitamin is also required to synthesize collagen, carnitine, and neurotransmitters. It acts as an antioxidant by destroying free radicals and plays a major role in many of the body’s enzyme functions.

Insufficient vitamin C may lead to a wide range of health problems. What’s more, the body does not synthesize or store this nutrient. As a result, vitamin C needs to be constantly replenished from the food we eat. The following post will list top 5 foods for vitamin C that you can include in your diet to maintain good health.

1. Citrus Fruits
Citrus fruits are perhaps the best-known source of vitamin C. One small orange (96g by weight) offers up to 51.1mg of vitamin C, which is more than half the Recommended Daily Allowance for healthy adults. Other citrus fruits packed with this essential nutrient include pummelo, grapefruits, lemons, clementines, limes, and tangerines. In addition to vitamin C, citrus fruits are also energizing as well as rich sources of fiber, magnesium, vitamin B6, folate, potassium, calcium, and a variety of phytochemicals.

2. Kale
Kale is a nutrient dense leafy green. You can get your daily dose of vitamin C from this nutritious vegetable by including it in your diet. The vitamin C content in a single serving containing 28g (an ounce) is about 33.6mg. This leafy green vegetable is often called a superfood for being a rich source of phytonutrients such as beta-carotene, lutein, and zeaxanthin. Also, kale contains calcium, potassium, magnesium, as well as vitamin A and B6.

3. Spices
Spices are added to food to improve flavor, but some of them may also boost your dietary intake of vitamin C. So, which spices are rich in this vital nutrient? Just 1 cup containing 149g of chopped red peppers (sweet, red or raw) will give you 190mg of vitamin C. Spices such as cloves, oregano, cayenne pepper, parsley, and basil contain lots of this vitamin.

4. Berries
Although berries are famous for being rich in antioxidants, they also provide plenty of vitamin C. These tasty fruits can be eaten raw, and they are often used to sweeten smoothies. Raspberries have the highest vitamin C content in their class, with 1 cup (100g serving) containing 32.2mg of this nutrient. Blackberries come a close second with 30.2mg vitamin C from the same serving. You can also get this nutrient from cherries, blueberries, and strawberries.

5. Tomatoes (Cooked or Raw)
Used daily in soups, cooked tomatoes will add vitamin C to your meals. A dish containing 100g of cooked tomatoes contains 22.8mg of vitamin C. This fruit cum vegetable is also rich in vitamin A, vitamin K, biotin, dietary fiber, copper, manganese, and potassium. Tomatoes have a much higher nutrient content when eaten raw compared to their cooked state. You can use them in sandwiches and salads to reap the most nutritional value.

Conclusion
The recommended dietary allowance for vitamin C ranges between 15mg and 120mg per day depending on factors such as age and gender. Pregnant women require the highest amounts of this nutrient. Since this vitamin is water soluble, it is easily flushed out of the body. The body also has not the capacity of storing up additional reserves. For these reasons, it was difficult to overdose on vitamin C, and side effects of consuming too much are very rare. To get the most out of vitamin C, you are better off getting it from raw fruits and vegetables. Cooked, boiled, canned, processed or frozen sources go through processes that deplete or destroy vitamin C.