Vitamin C, a valuable nutrient in the shortening the duration of colds and flu, rebuilding tissue, bones and blood vessels, as well as improving the body’s ability to digest and utilize calcium and other minerals, is often cited as an integral part of a healthy diet. Studies are also being conducted to prove vitamin C's role in brain function, healing from injuries, and recovering from illnesses. The National Institutes of Health recommend that the average adult male consumes 90 mg of vitamin C, while the average healthy female consumes 75 mg each day. The following list of foods, rich in vitamin C, will help you to add healthy doses of it to your diet.
- Strawberries are very high in vitamin C. High in fiber and antioxidants, strawberries contain about half of the daily vitamin C recommendation.
- Acerola cherries contain enough vitamin C to meet the recommended daily requirement. It is preferred to eat raw, fresh acerola cherries, but they are also available in powder form.
- Citrus fruits also have a high amount of vitamin C. One serving is generally sufficient to meet recommended daily requirements. These include oranges, grapefruits, lemons and limes.
- Papaya is another food high in vitamin C, with one serving containing 100% of your daily needs. Papaya, also high in vitamin A, are delicious mixed into a smoothie or yogurt.
- Blackcurrant contains about 180 mg of vitamin C, in addition to potassium, iron, vitamin B5 and phytochemicals.
- Kiwi contains more vitamin C than an orange, and as much potassium as a banana. They are also high in flavonoids.
- Yellow bell peppers contain over 140 mg of vitamin C, and are also high in beta carotene.
- Guava, rich in dietary fiber, folic acid, potassium and manganese, also contains over 250 mg of vitamin C.
- Brussels sprouts, not on many people's list of favorite foods, have a high dose of vitamin C. One serving has approximately 50 mg. Brussel sprouts are also high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber.
- Melons all contain high doses of vitamin C. One cup of cantelope provides approximately 67 mg, while one serving of watermelon contains 112% of the recommended daily requirement.
- Dark leafy greens, including kale, mustard greens, turnip greens, watercress, chard and spinach, are a great source of vitamin C. One serving of kale, for example, contains up to 130 mg of vitamin C.
- Broccoli, whether consumed raw or cooked, contains an average of 90 mg of vitamin C per serving.
- Cauliflower, in just a one cup serving, provides approximately 46 mg of vitamin C, as well as vitamin K, folate and dietary fiber.
- Tomatoes are another common food with healthy amounts of vitamin C. Sun-dried tomatoes in particular, hold concentrated amounts. One serving of tomatoes contains an average of over 100 mg of vitamin C.
- Herbs such as cilantro, chives, thyme, basil, and parsley, are also high in vitamin C. Just a sprinkling of fresh herbs on every meal will increase your vitamin C intake. One cup of fresh parsley has over 130 mg of vitamin C, while a cup of thyme adds 160 mg.