12 Foods to Eat for More Vitamin C
Vitamin C is a potent antioxidant known for supporting several areas of wellness, including immune health, brain health, skin health, and cardiovascular health. As a water-soluble vitamin, your body does not store it for long periods, making it essential to either supplement or include vitamin C-rich foods in your diet.
So how much do you need? According to the National Institute of Health, the Recommended Daily Allowance (RDA) for vitamin C is 90 mg for adult males and 75 mg for adult females. Pregnant women should aim for 85 mg, while lactating women should consume 120 mg. Smokers are advised to consume at least 35 mg more than non-smokers.
While many people think of oranges when considering vitamin C sources, numerous other fruits and vegetables contain similar or higher amounts. Below is a list of produce items rich in vitamin C; try to incorporate them into your daily diet to maintain your vitamin C levels.
Top Vitamin C Foods (per 1 cup)
1Acerola Cherry: 1,644 mg
The numbers speak for themselves—acerola cherries are by far the best food source of vitamin C. This delicious fruit is available in juice and powder forms when out of season.
2Guava: 377 mg
Guava may be hard to find depending on your location, but this superfood is worth the effort due to its nutrient content. It also contains potassium, manganese, folic acid, and fiber.
3Peppers: 190 mg – 341 mg
Peppers not only provide vitamin C but also beta-carotene, an antioxidant beneficial for vision health. Enjoy green, red, yellow, or orange peppers as a healthy snack with avocado or cottage cheese, or incorporate them into your favorite recipes.
4Kiwi: 167 mg
Kiwi is an excellent addition to smoothies and yogurt bowls, providing more than twice the daily recommended amount of vitamin C. It also contains flavonoids and potassium for additional health benefits.
5Oranges: 96 mg
Although not the top option, oranges are still a significant source of vitamin C. Whether through a glass of orange juice or a bowl of fresh orange slices, they provide ample vitamin C for the day.
6Strawberries: 89 mg
Strawberries are among the most beneficial berries for your health, providing key antioxidants and a good source of fiber alongside vitamin C.
7Papaya: 88 mg
Papayas are a rich source of both vitamins C and A, and they contain beneficial enzymes like papain. Incorporate them into yogurt, smoothies, oatmeal, or cottage cheese for a flavorful boost.
8Kale: 87 mg
While all dark leafy greens have good amounts of vitamin C, kale stands out as the best option. Use it as a base in salads or smoothies to meet your RDA for vitamin C and acquire other key nutrients like vitamin A.
9Kohlrabi: 84 mg
Do not judge kohlrabi by its appearance. This unique-looking vegetable can be cooked as fries, used in place of cabbage for coleslaw, or even spiralized into noodles. Try this vitamin C-rich veggie in your next recipe.
10Broccoli: 81 mg
Broccoli is a must on this list! Despite some children's reluctance, it is packed with essential nutrients such as vitamins C and K. Add it to a veggie platter for a nutritious snack.
11Pineapple: 79 mg
Like papaya, pineapple is a delicious tropical fruit that provides a substantial amount of vitamin C. It also contains bromelain, which supports digestive health. Enjoy pineapple in your smoothies or as a juice.
12Brussels Sprouts: 75 mg
Whether used as a salad base or cooked as a side dish, Brussels sprouts are packed with essential nutrients, including vitamins C, K, and A, as well as folate, potassium, manganese, and fiber.
Sources
What’s your favorite vitamin C food? If you supplement vitamin C, which vitamin C form do you prefer?
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