The top 10 sources of vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that the body does not store, necessitating regular intake through dietary sources.

Here are the 10 best sources of vitamin C with more details:

1. Blackcurrants

 These small, round, and tart berries are exceptionally high in vitamin C. An 80g portion provides a whopping 160 milligrams of vitamin C, while 100g contains 200 milligrams. Surprisingly, blackcurrants contain about thirty times more vitamin C than blueberries. They can be used to make jam or sorbet.

2. Broccoli (raw)

Broccoli, whether consumed raw or cooked, is a valuable source of vitamin C. An 80g portion contains 63 milligrams, while 100g has 79 milligrams. You can enjoy it as a raw vegetable, add it to juices or smoothies, or steam it as a side dish.

3. Green Bell Pepper

Green bell peppers are a versatile source of vitamin C, providing 96 milligrams in an 80g portion or 120 milligrams per 100g. They have a less sweet taste compared to red peppers and can be used in stir-fries, Turkish egg dishes, or spicy sauces.

4. Guava:

Guava, a tropical fruit, offers a substantial amount of vitamin C. A 55g portion (one fruit) contains 126 milligrams, and 100g provides 230 milligrams. Guavas can be eaten by scooping out the flesh or used in fruit salads and jam.

5. Kale (cooked)

Kale, a popular superfood, is incredibly rich in vitamin C, with 55 milligrams in an 80g portion or 71 milligrams per 100g. It contains four times more vitamin C and twice as much vitamin E as spinach, along with beneficial plant compounds like beta-carotene.

6. Kiwi

A single medium-sized kiwi contains approximately 47 milligrams of vitamin C, and 100g provides 59 milligrams. This vibrant green tropical fruit is typically consumed raw and can be added to fruit salads, yogurt, or smoothies.

7. Orange

Oranges are well-known for their vitamin C content. A small orange (120g) contains 62 milligrams, while 100g has 52 milligrams. You can add orange segments to salads, fruit bowls, or breakfast bowls. The peel, which is rich in minerals like iron and copper, should not be neglected.

8. Papaya

Half of a small papaya (80g) easily meets your daily vitamin C needs, providing 48 milligrams. It is also a good source of vitamin A, folate, and potassium. Papayas can be added to salads, used in salsa, blended into smoothies, or enjoyed as a dessert.

9. Red Bell Pepper

Half of a large red bell pepper contains over twice the daily recommended vitamin C intake, with 100 milligrams in an 80g portion or 126 milligrams per 100g. Red bell peppers can be added to soups, stews, stir-fries, or eaten raw in salads.

10. Strawberries

Deliciously sweet and low in calories, strawberries are a delightful source of vitamin C. A portion of 80g covers your daily vitamin C needs, providing 46 milligrams. They are also rich in polyphenols, which can enhance digestion, cognitive function, and heart health.

Incorporating these vitamin C-rich foods into your daily diet can help support your overall health and boost your immune system. It’s important to note that cooking these foods can reduce their vitamin C content, as vitamin C is sensitive to heat and water-soluble.