Citrus fruits such as oranges and limes are rich in vitamin C. However, many other fruits and veggies also contain this nutrient. Many other foods contain more vitamin C than oranges. This article will look at some lesser-known vitamin C-rich foods and provide some tips to help you incorporate them more into your diet.
How much vitamin C should you consume each day?
Before we dive in, a quick reminder: vitamin C supports the immune system and is essential for good health. Adults should consume 90mg of vitamin C per day and no more than 2,000mg. It is unlikely that you will experience any harm if you exceed this dosage, as vitamin C does not get stored in your body. Extreme doses can cause nausea, vomiting, diarrhea, and upset stomach. Megadoses may also cause headaches. You should still get the minimum amount. It’s all about finding the balance. How can you ensure that you are getting enough C? We’ll look at foods that are high in vitamin C.
What foods are rich in vitamin C?
Wondering how to get more Vitamin C? It’s important to maintain a healthy diet, but choosing the right foods is not always easy. You may not know that ten common foods are high in vitamin C.
Red and green peppers
Bell peppers, which are sweet and crunchy, contain a lot of vitamin C. One portion contains as much as twice as much vitamin C as a Florida orange (which has around 68mg).
What is the amount of vitamin C in each? One cup of green peppers is around 120mg of vitamin C, while the same amount of red peppers has about 190mg. To get the most benefit, add sliced peppers to a salad or stir-fry to increase your intake. Try stuffing half-peppers with rice, couscous, or other grains and roasting them in the oven. Try our delicious red pepper dip, a great accompaniment to sticks or vegetables, for a healthy snack.
Potatoes
Many people believe that potatoes are unhealthy because they are carbohydrates. When cooked properly and consumed as part of a well-balanced diet, potatoes can boost your vitamin C level. How much vitamin C are they? One large potato contains about 72mg of vitamin C. The nutritional value of potatoes is lost when they are boiled or fried. The best way to preserve vitamins in a potato is by baking it with the skin still on. Serve with your favorite healthy topping, like a hearty chili de carne.
Sweet potato
Sweet potatoes have long been considered a healthier alternative to fried potato products. These vegetables also contain a lot of vitamin C. A large baked sweet potato contains around 35mg of vitamin C. To get the most benefit, bake the sweet potato with its skin on it and serve it with your favorite meat, fish, or vegetables.
Cantaloupe melon
Cantaloupes, a delicious and nutritious fruit, are the best source of vitamin C.
How much vitamin C are they containing? Cantaloupe melon wedges have around 37mg of vitamin C. To get the most benefit, slice large cantaloupes into wedges. They are great as a breakfast or snack for the whole family.
Cabbage
Cabbage is another type of vegetable which contains a lot of vitamin C. How much vitamin C is in it? One cup of raw, shredded red cabbage has around 40mg of vitamin C, while the same amount of shredded savoy contains 21mg. To get the most benefit, serve steamed cabbage with evening meals (rather than boiling it). Steaming vegetables retains nutrients better than cooking, so cook them whenever possible. You can also eat raw, shredded cabbage as a slaw to add to salads and serve as a side.
Broccoli
Broccoli, like cabbage, is a good source of vitamin C. It can be added to almost any dish. How much vitamin C is in broccoli? One cup of broccoli chopped up contains 80mg of vitamin C, while a stalk will contain 134mg. To get the most benefit, steam the broccoli as much as possible to retain as much vitamin C as you can12 and serve it as an accompaniment with meals. Add broccoli spears to stir-fries for a little extra crunch.
Kiwifruit
Kiwifruit is a better source of vitamin C than oranges and lemons. What is the amount of vitamin C in kiwifruit? One kiwi contains around 64mg of vitamin C, which is more than two-thirds of your daily recommended value. To get the most benefit, slice off the top of the fruit and scoop out the flesh for a delicious snack. Or peel off the skin before slicing the kiwi and adding it to a fruit dish as a healthy dessert.
Chili peppers
We mentioned earlier that bell peppers are rich in vitamin C. You’ll also be happy to know that chili peppers contain vitamin C in good quantities. A red chili pepper contains 65mg of vitamin C. To get the most benefit, add sliced chilis to soups, curries, and stir-fries for a spicy kick.
Guava
Guavas are another fruit with a high content of vitamin C, which makes them a good alternative to oranges or other citrus fruits. What is the vitamin C content? One guava, excluding the refuse, contains about 125mg of vitamin C. To get the most benefit, eat the entire guava. This includes the skin. Slice and enjoy it as a snack. You can remove the skin if you wish and eat only the flesh.
Brussels sprouts
Brussels sprouts, which are often served at Thanksgiving and Christmas dinners, are much more than a side dish. What is the amount of vitamin C in Brussels sprouts? One cup of raw Brussels sprouts contains just under 75mg of vitamin C, which is more than three-quarters of the daily recommended value. To get the most benefit, steam the nodes with the roast meat or, for a different texture, pan-fry or roast them in some oil. These sprouts are a wonderful addition to Thanksgiving dinner!