In order for our bodies to function optimally, we need to ensure that we’re nourishing them with the right nutrients. Vitamins and minerals are incredibly important for optimal health and well-being. Today we’re going to be looking at foods that are high in vitamin C. There are a number of vitamins we need to perform at our best, yet it is vitamin C that many people consider to be the king of the vits. Vitamin C is a water-soluble vitamin that can be found in a wide variety of different foods. Primarily however, it is found in fruits and vegetables. In the body it functions as a potent antioxidant and it is essential for a healthy immune system, as well as for healthy bones, teeth, for collagen production, your muscles, and much more besides. If you want to lead a healthy life, vitamin C is vital. To ensure you’re getting enough, here are 7 foods that are high in vitamin C.
Citrus fruits
If you need proof of just how high in vitamin C citrus fruits are, just look at what sailors used to do. Whilst out at sea for months on end, sailors would often suffer with scurvy. This is a condition caused by a lack of vitamin C that suppressed the immune system, made you weak, caused your teeth and hair to fall out, and all kinds of other unpleasantness. To counter this, sailors would eat citrus fruits such as lemon, limes, and oranges. Limes or lemon are loaded full of vitamin C, as well as minerals and other antioxidants that boost immunity like you wouldn’t believe. They’re also rich in fiber. An 8-ounce serving of fresh orange juice provides 124mg of vitamin C, which is more than your minimum daily requirement.
Broccoli
Broccoli is classed as a superfood for a reason. It isn’t because it tastes great, although some would argue that it does, but the reason it’s a superfood is because it is loaded full of natural goodness. Broccoli contains vitamin K, fiber, iron, potassium, calcium, zinc, and of course, vitamin C. One ounce of raw broccoli will provide you with 42% of your minimum recommended daily intake for vitamin C. When cooked, this number drops down to around 30%, depending on how long you cook it for.
Tomatoes
Tomatoes are a very versatile fruit, and yes they are indeed a fruit. Not only do they taste great in a salad, they can also be used when cooking a number of delicious recipes. Tomatoes are loaded full of natural goodness, including lycopene, which is a powerful antioxidant which is reported to provide many anti-cancer benefits. Tomatoes are also naturally high in ascorbic acid, AKA vitamin C. One average-sized raw tomato will provide close to 30% of your recommended daily intake for vitamin C. Interestingly, if you wish to consume tomatoes for their lycopene content, they do need to be cooked slightly.
Green peppers
Green peppers don’t just make an awesome Philly cheesesteak sandwich, it turns out that they’re also potent little immune system boosters as well. Green peppers are loaded full of minerals such as zinc and potassium, as well as vitamins A and K. As we’re focussing on vitamin C however, it’s worth noting that one green pepper will provide an average of 95mg of vitamin C. This is enough to tide you over for an entire day. They’re also naturally low in fat and calories, so they’re a great for to enjoy when trying to lose weight.
Red peppers
Okay, so what’s difference between a red pepper and a green pepper? It turns out quite a lot. Red peppers have ripened further, and so they take on a much sweeter taste. Red peppers provide just 37 calories on average. As well as that, they too are loaded full of vitamin A and B complex vitamins. In terms of vitamin C content, you’ll find that red peppers provide you with a whopping 384% of your minimum recommended daily intake for vitamin C. Not bad, huh?
Cooked cabbage
When it comes to vitamins found in vegetables, you often find that veggies provide more nutrients in their raw state. However, with cabbage, that isn’t the case. You see, raw cabbage provides vitamin C, but when cooked, cabbage has been found to provide you with even more of this awesome vitamin, because it’s all down to volume. A cup of raw cabbage will provide 30mg of vitamin C. A cup of cooked cabbage will provide double that, at just over 60mg! You’ll find plenty of vitamin K and dietary fiber in cabbage as well. When cooking it, be sure not to cook it for too long, as overcooking can result in loss of nutrients. Cook it until it just begins to soften slightly.
Spinach
Spinach isn’t just great for Popeye the Sailor Man, it’s also great for you too. This green leafy vegetable is another awesome superfood that is loaded full of goodness. Gram for gram, spinach contains more calcium than milk. It is also high in zinc, as well as magnesium, potassium, manganese, and much more. In terms of vitamin content, you’ll find vitamins A, K, D, E and of course C. One cup of raw spinach will provide you with 195mg of vitamin C. Cooking it lowers the content slightly, but not by very much, as it will drop to around 117mg.
So, if your immune system could use a boost, or if you’re just becoming more health-conscious in general, hopefully these foods that are high in vitamin C will be filling your grocery basket the next time you’re in the store.