The naturally occurring nutrient known as Vitamin C is an important part of our everyday diet. With many benefits ranging from boosting the immune system, to helping rebuild the bones and blood vessels found around the body, it is essential that we consume the recommended dosage of this vitamin each day. Various studies have found that vitamin C is necessary to support brain function and aid the body in recovering from illness. As vitamin C helps to neutralise free radicals, if the body is deficient in this nutrient for long periods of time then health complications can begin to arise.
When eating a balanced diet, getting your recommended dosage of vitamin C each day is easy to achieve. Below we explore some of the simple, everyday foods that are rich in this essential nutrient.
Renowned for being rich in vitamin C, snacking on one average sized orange can provide you with your entire daily dosage. While oranges are great, other citrus fruits such as grapefruits, lemons and limes can provide you with a whopping amount of 70mg a day, too.
With just one serving containing 100% of the recommended daily amount, papaya is the perfect addition to your morning smoothie. Also boasting a high content of vitamin A, this delicious fruit is ideal to sprinkle on cereal to start the day off as you mean to go on.
Though the acerola cherry is only small, it’s jammed full of vitamin C. To give you an idea of just how much it contains, this small red fruit holds roughly 65 times more of the nutrient than an orange. While fresh acerola cherries are readily available at certain times of the year, when they are not in season there is the option of purchasing them in powder form.
Holding an insane amount of 180mg per serving, blackcurrants are another great addition to your healthy diet. Not only is the purple fruit rich in vitamin C, but it is also packed full of iron, potassium and vitamin B5.
Holding more vitamin C on average than an orange, this sweet, green fruit also holds plenty of potassium and flavonoids. Various studies have found that individuals that consume kiwi on a regular basis benefit from a stronger respiratory tract than those that do not.
In addition to boasting high levels of beta-carotene, bell peppers are another product that’s high in vitamin C. Studies conducted on this tasty vegetable have found that they also prevent blood clots, cataracts, and even have the potential to reduce the risk of a stroke. Although all colours of bell pepper are high in vitamin C, yellow holds the most overall, with red coming in close behind packing a mammoth 140mg.
Seen as one of the worlds favourite berries, strawberries boast a rich content of vitamin C. In addition to being a healthy and tasty snack, just one serving provides just over half of your daily vitamin C. High in fiber and antioxidants, strawberries also lower cholesterol in the body and have the ability to reduce oxidative stress.
While the guava is seen as being an exotic, even unknown fruit by some, it actually contains more vitamin C than anything else we are exploring today. With over 250mg found in each of the fruit, just one guava provides over double your daily dosage. Also containing high levels of folic acid, manganese and potassium, this superfood is another essential to add to your morning smoothie.
While some may only enjoy this small vegetable with their Christmas dinner, Brussel sprouts are great to consume all year round. In addition to being an amazing source of vitamin C, they are also high in folate, vitamin A and dietary fiber.
While uncommon in the everyday diet, Amalaki fruit packs a whole range of essential vitamins and minerals. Deriving from India, the exotic superfood is commonly dried and used within medicines for its health-boosting benefits. Holding one of the highest amounts of vitamin C, Amalaki fruit is great to get your hands on if you can.
Various types of melon contain vitamin C. Watermelon comes in at the top, with just one serving providing you with 12% more than your daily dosage. Another great contender is the cantaloupe, which also boasts plenty of potassium and vitamin A.
Dark leafy greens are another essential addition to your healthy diet. Spinach, kale, watercress and chard are just a couple of examples that are high in vitamin C. In addition to being wonderful sources of this specific nutrient, they also hold high levels of iron, making them great for preventing iron deficiency, better known as anemia.
Various types of fresh herbs are high in vitamin C. For instance, one serving of fresh thyme boasts 1.5 times our daily need. Other herbs that are rich in the healthy nutrient include chives, basil, parsley and cilantro.
In addition to being one of the most popular detox foods to add to your diet, broccoli boasts over 90mg of vitamin C. With the option to be consumed raw or cooked, this healthy vegetable is often a favourite with family meals.
Often seen as being broccolis best friend, just one portion of cauliflower contains over 46mg of vitamin C. While this may not seem like much, it also holds plenty of folate, dietary fibre and vitamin A, making it another superb addition to your main meal.
All types of tomatoes are rich in vitamin C. Specifically, sun-dried tomatoes are particularly concentrated in the essential vitamin, with just one serving providing almost twice your recommended daily dosage.
Whether you decide to snack on a delicious orange after lunch or include plenty of leafy greens with your evening meal, it’s important to try and consume the recommended dosage of vitamin C each day. Doing so can have numerous benefits to your overall health including a strengthened immune system, and quicker recovery time from colds and flu if you do fall ill. If you are feeling a little sluggish or fatigued, try combining a healthy diet with a form of light exercise such as yoga or pilates; picking up a pair of comfy yoga pants and attending a local class can do wonders for the body and mind.