By Dr. Edward F. Group
Guest Writer for Wake Up World
Vitamin C is one super important, naturally-occurring nutrient. From preventing colds and flu, rebuilding tissue, bones and blood vessels, to boosting the body’s ability to synthesize calcium and other minerals, Vitamin C is something we want to be eating more of on a daily basis.
In fact, studies are now confirming the
need for Vitamin C to boost brain function, heal from injuries and
recover from illness. A potent antioxidant for neutralizing free
radicals, a diet lacking Vitamin C may cause health problems over time.
In fact, the Food & Nutrition Board at the Institute of Medicine recommends that we eat vitamin c foods on a daily basis, with men getting 90mg and women getting 75mg daily.
The following list of foods high in
Vitamin C will help teach you how to super-charge your diet with a major
dose of this essential nutrient.
1. Strawberries
One of the tastiest and healthiest berries on the planet, strawberries are extremely high in Vitamin C. Strawberries aren’t just a Vitamin C food, however, they’re also high in fiber and the antioxidants
responsible for reducing oxidative stress and protecting the heart from
excess LDL cholesterol. Just one serving holds about half of your daily
Vitamin C needs.
2. Acerola Cherry
The Acerola cherry, Malpighia punicifolia,
is a small red fruit that is packed with vitamin C! In fact, it holds
about 65x the amount of vitamin C than an orange. Just a single cherry
holds all of your recommended amounts of vitamin C. It’s recommended to
eat fresh, raw acerola cherries, but you can also buy it in powder form.
3. Citrus Fruits
Oranges, grapefruits, lemon and limes!
Citrus fruits pop a powerful Vitamin C punch. Peel one medium orange for
a whopping 70mg. A small glass of OJ has up to 93mg of vitamin C, and a
small glass of grapefruit juice has up to 70 mg of vitamin C. Even
though oranges are probably the most popular vitamin C food, it doesn’t
have the highest amount in it.
4. Papayas
Papayas are another food high in vitamin
c, with one serving holding 100% of your daily needs. Try throwing some
in your next smoothie or yogurt. This bright fruit it also high in
Vitamin A.
5. Blackcurrant
With its deep dark purple hue, its easy
to imagine that this fruit would be high in Vitamin C. Blackcurrants
hold around 180mg per serving, as well as plenty of potassium, iron,
vitamin B5 and phytochemicals.
6. Kiwi
Hailing from New Zealand, it may
surprise you to learn that this small bright green fruit has more
Vitamin C than an orange! They are also high in flavonoids and has as
much potassium as a banana.
Studies have shown that children who ate these Vitamin C-rich fruits
experienced stronger respiratory tract than children who did not.
7. Bell Peppers
Bell peppers are another food high in
vitamin C, as well as beta carotene. In fact, these colorful veggies
have been studied for the cardio-protective health benefits, and have
also been shown to prevent cataracts, blood clot formation and may help
us reduce our chances of heart attacks and strokes. One half cup of raw
red pepper holds over 140 mg of vitamin C. All bell peppers are high in
Vitamin C, but yellow are the highest and red peppers come in second.
8. Guava
This exotic fruit is another great
vitamin C food, with one Guava containing over 250 mg. Over twice your
daily needs! They are also rich in dietary fiber, folic acid, potassium
and manganese, making Guavas one of the best superfoods to add to your
diet. Many supermarkets are now importing these fruits from the tropics,
so they are easy to find.
9. Brussels Sprouts
While not everyone’s favorite food,
Brussels sprouts have a great Vitamin C reputation. One serving of
cooked Brussels sprouts has almost 50 mg of vitamin C. Besides from
being one of the best vitamin c foods, brussels sprouts are also high in
vitamin K, folate, vitamin A, manganese, potassium and dietary fiber.
However, even with all of these nutrients, it’s still near impossible to
convince your kids to give them a try.
10. Melons
Many melons have Vitamin C. Just one cup
of cantelope will provide you with approximately 67 mg of vitamin c,
plus plenty of vitamin A and potassium. Additionally, watermelon is
another great source of vitamin c, as one serving will give you 112% of
your daily needs.
11. Dark leafy greens
Kale, mustard greens, turnip greens,
watercress, chard and spinach (as well as most other leafy greens) are
all great Vitamin C foods to add to your diet. While they all provide
different amounts of this essential nutrient, they are all very healthy
for you. Kale would be the best choice, as it may have up to 130 mg of
Vitamin C in one serving. That is one day’s Vitamin C needs in a single
serving!
12. Amalaki Fruit
Another exotic fruit from India, this
nutrient-dense super-food is one of the most important medicines in the
Ayurvedic pharmacopeia. The fruit is picked, dried and used for its
health-boosting properties. It holds one of the most concentrated
supplies of Vitamin C, so its no wonder it has been valued for thousands
of years for its immune enhancing properties.
13. Broccoli
Whether you eat it raw or cooked, you
can never go wrong with broccoli. In fact, in addition to its dense
multi-nutrient and fibrous benefits, one serving of this little green
tree has over 90 mg of Vitamin C. Broccoli is also one of the best detox foods to add to your diet.
14. Cauliflower
While not as colorful as some of our
other foods high in Vitamin C, cauliflower holds its own with this
essential nutrient. Just one cup of cauliflower will give you
approximately 46 mg, not to mention plenty of vitamin K, folate and
dietary fiber.
15. Tomatoes
The bright red tomatoes are another
common Vitamin C food. Try using sun-dried tomatoes as they are
particularly concentrated in this essential nutrient. Just one serving
of 100 grams holds over 100 mg of Vitamin C. This equals 170% of our
daily needs.
16. Select Herbs
Many fresh herbs such as cilantro,
chives, thyme, basil and parsley are high in Vitamin C. Buy some fresh
herbs and sprinkle on every meal. In fact, just one cup of fresh parsley
has over 130 mg of Vitamin C. And thyme comes in first, with 160 mg in
one cup.
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