It is very useful to know the foods that contain this vitamin so important for health.
Only in this way can the proper functioning of the human body be guaranteed, and this vitamin is involved in different vital functions of the body. It is, therefore, highly recommended to know the foods with the most vitamin C and consume them frequently.
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What is vitamin C?
Vitamin C or ascorbic acid is one of the most well-studied vitamins . It is an essential nutrient for humans, which means that we must incorporate it through our diet because our body does not synthesize it.
The recommended daily intake of this vitamin is 110 mg in men and 95 mg in women. Its water-soluble nature means that if more than is necessary is taken, it can be eliminated without problem through the urine.
Keep in mind that it is much better to consume small amounts of vitamin C many times than a large amount at one time. The reason is that the body cannot store it as it does other micronutrients.
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What is it for?
This micronutrient performs many vital functions in the body , such as tissue repair. In fact, it is also an outstanding antioxidant substance, which means that it serves to combat free radicals that cause cell oxidation.
It is also important because it is involved in the production and maintenance of collagen, the main protein in the body. This molecule is essential to form connective tissue, essential for skin, bones, cartilage and blood vessels (among other structures).
In addition, vitamin C is essential for absorbing other substances that are very necessary for the body (iron, vitamin E, vitamin B9), as well as for the metabolism of some amino acids (tyrosine, phenylalanine).
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The 20 foods with more Vitamin C
In nutrition, the amount of the nutrient in question in each 100 grams of product is taken as a reference . This allows easy comparison and greater understanding of which sources are richer in the nutrient of interest.
In any case, it must be taken into account in this comparison that it is easier to eat more grams of one food than another (for example, it is easier to eat 100 grams of orange than parsley).
Without further delay, we give way to foods with more vitamin C that are on the market. Through them, their regular intake can ensure that our body has the optimal levels of vitamin C required by the body.
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1. bell pepper
Consuming 100 grams of pepper is equivalent to consuming 140 mg of this micronutrient. The pepper is a food with vitamin C that stands out for its high concentration.
2. Brussels Sprout
A 100-gram serving means you are ingesting 112 mg of vitamin C, with Brussels sprouts being foods that are very rich in this vitamin.
3. Col kale
100 grams of kale provide 105 mg of this vitamin. It is a traditional vegetable from Northern Europe that has become very popular in recent years.
4. Broccoli
Broccoli provides 94 mg of vitamin C per 100 grams of product, being a cruciferous vegetable with many properties and benefits.
5. Papaya
This tropical fruit is contains 80 mg of vitamin C per 100 grams. The first fruit on the list, superseded citrus despite its popularity for containing vitamin C.
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6. Cauliflower
Another cruciferous vegetable that contains 64 mg of vitamin C in 100 grams of product. It is a highly recommended food with vitamin C, although not widely consumed.
7. Collirrabanum
Kohlrabi is even less consumed than cauliflower, but it provides 63 mg of vitamin C in 100 grams of product.
8. Strawberry
100 grams of strawberries contain 57 mg of vitamin C. A great option is that strawberries are one of the fruits with the most vitamin C and are usually very popular with everyone.
9. Lemon
The citrus fruit with the most vitamin C contains 51 mg of this vitamin per 100 grams of product. A glass of water with the juice of half a lemon in the morning represents a good dose.
10. Spinach
Spinach is a green leafy vegetable with good concentrations of vitamin C. 100 grams of product provide 51 mg of this micronutrient.
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11. Arugula
Arugula is a food with vitamin C that provides 47 mg of this trace element per 100 grams of product.
12. Orange
The orange contains 45 mg of vitamin C per 100 grams of product. It is not in a position as high as many people would expect, but it is easier to take 100 grams of orange than arugula for example.
13. Kiwi
The kiwi is one of the richest fruits in vitamin C. It has amounts of 44 mg of this vitamin per 100 grams of fruit.
14. Lima
Lime is a citrus fruit similar to lemon, although it has less of this vitamin. Contains 44 mg per 100 grams of product.
15. Tangerine
The tangerine is another citrus fruit that represents a food with vitamin C. 100 grams of tangerine provide 30 mg of this micronutrient.
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16. Blueberries
Blueberries are foods with vitamin C, as well as other antioxidant substances. 100 grams of this fruit provide 22 mg of vitamin C.
17. Tomato
For every 100 grams of tomato, 19 mg of vitamin C are acquired. The tomato is actually a fruit at the botanical level.
18. Parsley (10g)
Parsley is actually the food with the most vitamin C that exists per gram of product. It is not consumed in large quantities, so it must be taken into account that 10 grams provide 16 mg of vitamin C.
19. Apple
The apple is one of the most popular fruits. Contains 12 mg of vitamin C per 100 grams of product.
20. Banana
Banana contains 11 mg of vitamin C per 100 grams of fruit. It is a very practical vitamin C food that can be easily consumed anywhere.
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Bibliographic references
- Farran, A. et al. (2003). Food composition table. Barcelona: McGraw Hill Editions UB.
- Nikko, R. (2018). Say goodbye to vegan clichés!: Scientific answers to critical questions about vegan nutrition. Mainz (Germany): Ventil Verlag.
- Pauling, L. (1970). Evolution and the need for ascorbic acid. Proceedings of the National Academy of Sciences, 67 (4): 1643–1648.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.