Vitamin C is an essential for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine.
Vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk as well. You should aim to consume about 60+ mg of Vitamin C daily.
Research in the past has shown that there really aren’t any advantages to taking excessive amounts of Vitamin C, just make sure you are getting enough to not be deficient. With these 10 delicious foods, getting your vitamin C intake should be easy!
Red Bell Peppers
In 100 grams = 200 mg of Vitamin C (349% Daily Value)
Bell peppers are low in calories, have antioxidant and anti-inflammatory properties, are a good source of vitamin E and B6! Yellow and green peppers also contain high values of Vitamin C so enjoy mixing these up as an addition to salad, or just to munch on as a snack.
Guava
In 100 grams = 228 mg of Vitamin C (380% Daily Value)
Guava is rich in Vitamin C, lycopene, antioxidant and manganese just to name a few. It is made of 80% water so it will keep you hydrated, and the potassium is good for normalising blood pressure levels. You can find guava in in jams, jellies and enjoy the fruit as is!
Kale
In 100 grams = 120 mg of Vitamin C (200% Daily Value)
Kale is low in calories, contains fibre and is filled with omega 3, omega 6, a combination of nutrients and a myriad of vitamins. You toss kale in your salad or try making kale chips! Other dark leafy greens with good amounts of Vitamin C include swiss chard and spinach.
Kiwi
In 200 grams = 185 mg of Vitamin C (308% Daily Value)
Kiwi is a great source of fibre, Vitamins C, K, E, and more potassium than a banana. Kiwis are also low in calories. Replace half of your morning cereal with a kiwi or make a strawberry-kiwi smoothie!
Broccoli
In 200 grams = 178 mg of Vitamin C (297% Daily Value)
Broccoli is a wonder-food. It has cancer fighting, immune boosting properties, has soluble fibre which helps reduce cholesterol, is an anti-inflammatory, antioxidant, has high levels of calcium and Vitamin K for bone health, is high in fiber and much more. Be sure to include this into your diet regularly to reap all the benefits!
Strawberries
In 1 cup = 85 mg of Vitamin C (140% Daily Value)
Apart from being a great source of Vitamin C, strawberries are a good source of folate, fibre, antioxidants, can help ease inflammation, promote bone health, help burn stored fat and promote eye health! Add strawberries to salads, eat them on their own or blend them to make juices!
Orange
In 1 large sized orange= 98 mg of Vitamin C (163% Daily Value)
Oranges are low in calories, full of nutrients, promote clear skin, have over 170 different phytochemicals and more than 60 flavonoids that have anti-inflammatory and antioxidant effects. Oranges also have thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. Make freshly squeezed orange juice or add slices to your dinner salad!
Peas
In 100 grams = 183.5 mg of Vitamin C (306% Daily Value)
Peas are low in cholesterol, fat and sodium but high in protein and fiber. Peas also contain lutein, Vitamin B, K riboflavin, niacin, folate, iron, magnesium and phosphorous. These minerals support blood, bone and nervous system health. Peas also contain Zinc which promote wound healing. Add texture to your salad with raw peas or cook peas as a side dish for your dinner tonight!
Papayas
In 100 grams = 60 mg of Vitamin C (102% Daily Value)
Papayas are rich in fibre, antioxidants, Vitamins C, A, flavonoids but are low in calories and low in sugar. Eating papaya can help promote hair growth, reduce stress, protect against arthritis, boost your immunity and much more. Papaya also has the digestive enzyme papain which helps with digestive health. Papain can also help with menstrual pains.
Pineapple
1 cup of cut up pineapple chunks = 79 mg of Vitamin C (131% Daily Value)
Pineapple is great for when you are having sweet cravings. It satisfies the sweetness you want but keeps your blood sugar in check because it is high in fiber. Pineapples have the enzyme Bromelain which help to reduce inflammation and swelling that happens from sinusitis, sore throats or arthritis flare ups. Pineapples offer a good source of the lesser known micronutrients your body needs. Try switching out your morning orange juice for pineapple juice!