Jerry Del Priore
When someone thinks of foods high in Vitamin C, what usually comes to mind for most people are citrus fruits, such as oranges and lemons (one 100-gram serving – 58 mg, give or take).
However, there are lesser known foods that provide decent to superb amounts of the vital micronutrient known for its antioxidant benefits and ability to help form and maintain the body’s connective tissue.
It’s important to note that the recommended daily allowance (RDA)—which is the daily suggested amount of a nutrient considered necessary for the maintenance of good health—for Vitamin C is 90 mg for men 18 and older; 75 mg for women 18 and older; 85 mg for pregnant women 18 and older; and 120 mg for breastfeeding women, according to the National Institute of Health (NIH).
Moreover, many health and medical experts believe other factors, like smoking and stress, that increase the need of vitamin C. While vitamin C is believed to prevent and/or shorten the duration of a cold, scientific evidence remains inclusive at the moment.
Here is a list of ten foods high in the water-soluble (dissolves in water) vitamin:
A cup of cooked brussel sprouts yields 48 mg of the white blood cell producing vitamin, helping them to work properly.
Known for its vitamin A content (in the form carotenoids, a class of pigments responsible for the bright colors of many fruits and vegetables), one medium size melon, about 5 inches in diameter, contains a whopping 202.6 mg of vitamin C.
One cup of Kale contains 80 mg of vitamin C. It’s also a good source of the bone-building mineral calcium.
One (55 g) of these delicious, tropical, vibrant-looking fruits contains 125 mg of vitamin C. It’s also extremely high in potassium–a mineral that is needed for proper maintenance of fluid and electrolyte balance in the body–at 229 mg.
Red Bell Peppers
A cup of chopped, raw, red peppers contain 190 mg of vitamin C. It’s also high in Vitamin A, Vitamin E (Alpha Tocopherol), Vitamin B6 and Folate.
A cup of cooked Broccoli contains 102 mg of vitamin C. Plus, it’s another vegetable with a healthy amount of calcium.
One Kiwi contains 64 mg of vitamin C. This super food is also rich in vitamin A, vitamin K, vitamin E, folate, fiber, and the minerals potassium and copper.
One small papaya (about 157 grams) has 95.6 mg of vitamin C. The colorful fruit also contains free radical fighting nutrients such as carotenes and flavonoids–a group of plant metabolites believed to provide health benefits through cell signaling pathways and antioxidants effects ; B vitamins–folate and pantothenic acid; and minerals–potassium, copper, and magnesium, along with fiber. Plus, it contains papain—an enzyme that helps digest proteins.
147 grams of this sweet treat provides 86.5 mg of the vitamin known to improve the health of gums and teeth.
One medium (2-1/4” to 3-1/4”) offering of this rich carbohydrate food contains 42 mg of vitamin C. It also has a decent amount of fiber (with the skin), vitamin B6, iron, and potassium.