10 Vitamin C Rich Foods to Include in Your Diet
Vitamin C is one of the essential vitamins that we need in our diet and it does a lot more than just help you fight off colds and the flu. Vitamin C is needed in the body to grow and repair tissues and it’s important for the growth of cartilage and skin. Vitamin C is also an antioxidant and it helps the body absorb iron as well. While serious Vitamin C deficiency is rare, people who do not eat a healthy and balanced diet can have low levels Vitamin C in their body and that can be a contributory factor in the development of high blood pressure, some cancers, and heart attacks and strokes. If you want to make sure that you are getting enough of this important vitamin in your diet, here are ten of the top Vitamin C rich foods.
1. Cayenne pepper
Most people know that fruit is a good source of Vitamin C, but did you know that some herbs and spices are as well? One of those is cayenne pepper, which is often used to give a flavour and heat to dishes. A tablespoon of cayenne pepper will provide 6% of the daily recommended amount of Vitamin C and it will also supply you with important minerals and antioxidants.
2. Brussels sprouts
Brussels sprouts are not everyone’s favourite vegetable, especially the kids, but sprouts are incredibly good for you. They are a great source of iron, Vitamin K, phosphorus, potassium and folate, and just a single cup serving of Brussels sprouts will provide 113% of the daily amount of Vitamin C that you need.
Tomatoes are one of the Vitamin C superstars. As well as the antioxidant properties that tomatoes have, they will also deliver half the daily amount of Vitamin C in just one medium sized tomato. Sun dried tomatoes are a good source as well. One cup of sun dried tomatoes will contain approximately 170% of the daily recommended amount of Vitamin C.
Just a one cup serving of cauliflower will provide you with three quarters of the daily amount of Vitamin C. As well as being one of the top Vitamin C rich foods, cauliflower will also provide you with lots of dietary fibre, Vitamin K and folate. Even with all that goodness, cauliflower is low in calories, unless, of course, you smother it in a rich cheese sauce.
Delicious strawberries are an absolute powerhouse of nutritional value. Strawberries, like all berries, are one of the best sources of antioxidants that fight the oxidative stress that can cause heart disease, cancer and that is responsible for some of the signs of ageing. In addition to that, 100 grams of strawberries will provide you with 98 milligrams of vitamin C, which is more than 100% of your daily requirement.
6. Red cabbage
Red cabbage is loaded with compounds that will keep you fit and healthy and fight disease. A cup of chopped, raw red cabbage will boost you up with 50.73 milligrams of vitamin C and it will give you plenty of fibre and only 28 calories.
7. Bell peppers
Bell peppers are wonderful for adding colour and sweetness to dishes and you can use them in cooking or eat them raw. All bell peppers are rich in Vitamin C, but it is the yellow ones that have the highest content. A medium sized bell pepper will provide you with a massive 342 milligrams of vitamin C, which is 570% of the daily recommended amount.
8. Green leafy vegetables
Green leafy vegetables are a great food for when you are trying to lose weight, because they fill you up for very few calories, and they are highly nutritious too. Take your pick from spinach, kale, cabbage, or mustard greens. They all contain healthy amounts of Vitamin C, antioxidants, carotenoids and phytochemicals. A single cup of kale, for example, will more than meet your daily requirement for Vitamin C.
Adding herbs to your food will give it an amazing flavour and herbs contain lots of healthy nutrients. Lots of herbs contain Vitamin C, including coriander, thyme, basil, parsley and rosemary. Just a single tablespoon of parsley will provide 9% of the daily recommended amount of Vitamin C, and a tablespoon of dried coriander would give you 13%.
10. Citrus fruits
As most people know, citrus fruits are a very good source of Vitamin C and they also provide you with a good source of B complex vitamins, folic acid and potassium. A single, average sized orange will provide you with 70 milligrams of Vitamin C and a glass of freshly squeezed orange juice will provide 96 milligrams, which is more than the daily requirement.
Stay happy and healthy!