- Posted October 8, 2013 by
Best Foods for Vitamin C
Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk. The current DV for vitamin C is 60mg, below is a list of foods high in vitamin C and why not start incorporating it to your great recipes?
1: Red and Green Hot Chili Peppers
An excellent way to spice up soup recipes, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% DV) per 100 gram serving, 181.88mg (303% DV) in a half cup chopped, and 109.13mg (182% DV) in a single green chili pepper. Red chillies provide 144mg (240% DV) of vitamin C per 100g serving, 108mg (180% DV) per half cup chopped, and 65mg (108% DV) per pepper.
Depending on variety, guavas can provide as much as 228mg (381% DV) of vitamin C per 100g serving, 377mg (628% DV) per cup, and 126mg (209% DV) per fruit.
3: Bell Peppers
A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of vitamin C depends on color. Yellow peppers provide the most vitamin C with 184mg (206% DV) per 100 gram serving, 341mg (569% DV) per pepper, and 95mg (159% DV) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% DV) per pepper.
4: Fresh Herbs
Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most vitamin C of any herb with 160mg (267% DV) per 100 gram serving, 1.6mg (3% DV) in a single teaspoon. Parsley provides 133mg (222% DV) per 100 gram serving, 79mg (133% DV) per cup, 5mg (9% DV) per tablespoon, 13.3mg (22% DV) in 10 sprigs.
5: Dark Leafy Greens
Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including vitamin C. Raw kale provides the most vitamin C with 120mg (200% DV) per 100 gram serving, 80mg (134% DV) per cup chopped. It is followed by mustard greens which provide 70mg (117% DV) per 100 gram serving, and 29mg (65% DV) per cup chopped. Garden cress provides 69mg (115% DV) per 100 gram serving, or 35mg (58% DV) per cup.
6: Broccoli, Cauliflower, Brussels Sprouts
Broccoli provides 89mg (149% DV) of vitamin C in a 100g serving, 81mg (135% DV) per cup chopped, 28mg (46% DV) per piece. Raw cauliflower provides much less with 46mg (77% DV) per cup, raw brussles sprouts provide 75mg (125% DV) per cup, 16mg (27% DV) per sprout.
7: Kiwi Fruits
Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100g serving will provide 93mg (155% DV) of vitamin C, that is 164 mg (273% DV) per cup, 84mg (141% DV) per fruit.
In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg (103% DV) per 100 gram serving, that is 87mg (144% DV) per cup cubed, and 188mg (313% DV) in a medium sized papaya.
9: Oranges and Clementines
Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% DV) per 100 gram serving, 98mg (163% DV) per cup, and 83mg (138% DV) per orange. Clementines, or tangerines, provide 49mg (81% DV) per 100 gram serving, or 36mg (60% DV) per fruit.
10: StrawberriesStrawberries are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg (98% DV) per 100 gram serving, 98mg (163 % DV) per cup slices, and 11mg (18% DV) in a single large strawberry.