Vitamin C does so much more than help you fight the common cold. Yes, it is very effective in boosting our immune systems to help us fight off infections. But that’s just the tip of the iceberg.
For example, did you know that vitamin C helps fight heart disease and boosts your brain health? Or that it’s full of antioxidants that fight inflammation and body pain? It’s important to eat foods with vitamin C to keep your body healthy and strong.
There are lots of foods high in vitamin C – so much that eating just one of these fruits and vegetables will satisfy the daily recommended intake for the whole day.
Here’s a list of the top 10 vitamin C foods, in no particular order.
Oranges. Ok, this one is obvious, but it’s also important to remember. Not only do oranges help us fight the common cold and keep us healthy to fight other viruses, they also play an important role in our digestion process.
Additionally, oranges contain magnesium, which helps control blood pressure. Most importantly, they are the poster children for vitamin C, and their high vitamin C content helps fight cancer, including skin cancer, lung cancer, and breast cancer.
Chili Peppers. Many people recognize that chilis can be effective for burning fat as part of a weight loss routine, but not as many people know that they are high in vitamin C. Just one green chili has more than enough vitamin C to satisfy the average daily recommended intake.
Tomatoes. This fruit is packed with lycopene, the antioxidant that makes fruit red, and it acts as an anti-inflammatory that gives us healthy skin and a stronger heart. It’s also full of vitamin C, so it boosts your immune system and helps our bodies absorb iron more efficiently to build stronger blood.
Papaya. Though it’s now grown worldwide, this exotic fruit is native to Mexico and Central America – and it is a powerhouse all to itself.
Papaya helps to lower high blood pressure and improve digestion, and it reduces the risk of developing arthritis, diabetes and even cancer. Also, because it’s high in vitamin C, it has antioxidants that help prevent the build-up of cholesterol in the arteries.
Strawberries. Yes, this is a romantic fruit, but it’s also one of the most nutritious foods in your grocery store. They are high in fiber, which makes us feel full longer to achieve and maintain a healthy weight.
Strawberries are also an ideal snack for people with diabetes because they provide a tasty way to regulate blood sugars to help keep us stable all day long. And since they are full of vitamin C, strawberries help to prevent fatigue and promote healthy gums.
Guava. This delicious fruit is better known for its properties that help keep your skin looking young, but guavas are also among the top vitamin C foods. Eat a guava every day to help you look and feel younger as you slow your aging process.
It also contains potassium, a mineral that also helps control our blood pressure, as well as manganese, a mineral that helps our bodies absorb key nutrients from the foods we eat. Guava helps to boost your benefits of a healthy, balanced diet.
Broccoli. One of the most popular veggies for people of all ages, broccoli is a tree-like vegetable that gives us a wide variety of vitamins and minerals,including potassium, fiber, iron, vitamins A, K, and of course, vitamin C.
Its high vitamin C content promotes healthy vision, reduces joint pain, helps prevent cancer, improves diabetic control, and supports healthy brain function.
Kiwi. This juicy fruit is low in calories and high in nutrients – the perfect combination for a healthy, tasty treat. Kiwi has folate, which is especially important during pregnancy, and it has vitamin K, which promotes healthy bones and teeth.
However, it’s best known for its high vitamin C content due to its ability to help us prevent cardiovascular disease, reduce wrinkles, even heal when we are wounded.
Bell peppers. Choose bell peppers in red, yellow, orange, and green to get a wider variety of nutrients in your system. But, whichever color you choose, you will benefit from these rich vegetables.
They contain vitamins A, B6, E, and K, as well as potassium and folate. Additionally, because of its vitamin C content, it helps prevent anemia as well as age-related vision loss.
Kale. It’s no surprise that this superfood is on the list. In recent years, kale has become one of the most popular foods with vitamin C, mainly because it also includes so many other essential nutrients.
Just one cup of raw kale contains a massive amount of vitamins A and K, and it has well over 100% of the daily recommended amount of vitamin C, which is why doctors recommend kale as part of a healthy diet to help manage symptoms of depression. It is also rich in the B vitamins, calcium, copper, phosphorus, and more.
Though these vitamin C foods didn’t make our top 10 list, keep them in mind as you add variety to your diet in making healthy eating decisions.
- Brussels sprouts
- Sweet potatoes
A couple of pointers
- Vitamin C is very temperamental. The vitamin C content in these foods can be diminished by exposure to air and light – so eat these fruits and veggies quickly.
- It’s also water-soluble, which means nutrients are absorbed by water, and it’s also sensitive to heat. If you boil vitamin C foods, you will lose a lot of the nutrients in the water, so eating them raw is your best bet.
As you can see, some of your favorite fruits and vegetables are foods high in vitamin C. It’s easy to incorporate vitamin C into your daily routine to enhance your overall health.
You can get a healthy amount of vitamin C by taking supplements or drinking fruit juices that are labeled with “100% Vitamin C”. However, as delicious as our Top 10 and Honorable Mentions lists are, a healthy diet is all you need.