Foodsthatvitamin CThey have more than an orange
Vitamin C increases calciumand iron absorption in the body and is miraculous. Some studies show that foods rich in vitamin C can help the body’s defense againstcoldsandinfluenzaincrease. When vitamin C is mentioned, the first thing that comes to mind is an orange. However, there are other foods that are rich in vitamin C, which we will introduce in this section of healthSelMagzWe will introduce some of them.
Foods rich in vitamin C
1.Orange juice:
Every time you start to sneeze, do you pick up an orange and turn on the juicer? Studies have shown that taking vitamin C cannot actually prevent a cold but can reduce the duration of illness and lessen its severity. A singlemedium orangecontains about 69.7 mg of vitamin C, which is actually less than many common fruits and vegetables.
2.Red bell pepper:
A half-cup of red pepper powder contains 107.8 mg of vitamin C. According to studies, the presence of capsaicin inred peppershelps relieve joint and muscle pain.
3. Guava fruit:
Guava is a tropical fruit native to Mexico and South America, with each fruit containing 126 mg of vitamin C or 140% of the recommended daily intake. In 100 grams ofguavathere are 228 mg of vitamin C. This fruit is rich in the antioxidant lycopene,which significantly reduces blood pressureand cholesterol.
4. Kakadu plum:
The Kakadu plum has 100 times more vitamin C than an orange. This plant contains 5,300 mg of vitamin C in 100 grams. Just one plum provides about 530% of the daily recommended intake.
5. Rambutan orLychee:
Lychee contains 72 mg of vitamin C per 100 grams. One lychee alone provides an average of 7.5% of the daily recommended intake for vitamin C.Lycheecontains fatty acidsOmega 3and Omega 6, which are beneficial for the brain, heart, and blood vessels.
6.Red bell pepper:A cup of chopped red bell pepper contains three times the amount of vitamin C found in an orange, amounting to 190 mg! This pepper is also a very good source of vitamin A, which helps support eye health (excluding retina-related issues).
7. Green bell pepper:
One cup of chopped green bell pepper contains 120 mg of vitamin C, which is also a good source of fiber and excellent for daily consumption.
8. Saffron:
Saffron, a traditional Iranian spice, is one of the most expensive spices in the world. A teaspoon of saffron contains 0.81 mg of vitamin C (1% of the required daily intake) and 3 calories.
Saffronis good for asthma, coldcoughing problems,sleep issues,heartburn,depression,and more.9. Clove powder:Spices are a good source of vitamin C. A tablespoon of
ground clove
contains 5.66 mg of vitamin C, which is equivalent to 9% of the daily required intake.10.Cilantro
dried:Dried cilantro is an excellent source of vitamin C andmagnesium
One teaspoon of dried cilantro contains 11.33 mg of vitamin C, which is equivalent to 19% of the daily required intake and has 6 calories.11.Kale:
In addition to consuming daily vitamin A, it is recommended to consume seven times its amount of vitamin K as well. One cup of kale contains 80.4 mg of vitamin C, which is an essential mineral for providing fatty acids.12. Kohlrabi:Kohlrabi contains 84 mg of vitamin C. It also has anti-cancer properties. This type of cabbage can be used to make noodles and soups.
13.
Broccoli:
This vegetable contains 132 mg of vitamin C and is also rich in fiber, with each head of broccoli only having 30 calories. Studies show that broccoli also has anti-cancer properties.
14.Papaya:Studies suggest that eating papaya helps cleanse the sinuses, brighten the skin, and strengthen bones. One cup of papaya contains 88.3 mg of vitamin C.
15. Rose hip:
Rose hip is a small, sweet, and slightly spicy fruit that is rich in vitamin C. Rose hip has 426 mg of vitamin C per 100 grams. Six seeds of this fruit provide 119 mg of vitamin C or 132% of the daily required intake. Eating thisfruit givesyour skin a healthier appearance and helps improve wounds and inflammatory skin diseases like
eczema.
16. Cauliflower:
Eatingcauliflowerwhether grilled, steamed, or pureed provides the body with 127.7 mg of vitamin C, 5 grams of fiber, and 5 grams of protein.17. Brussels sprouts:This small cabbage is filled with nutritious fibers and anti-cancer properties, as it contains 74.8 mg of vitamin C.
18. Kale:
Kale contains 120 mg of vitamin C per 100 grams. A cup of raw chopped kale provides 80 mg of vitamin C or 89% of the required amount. This vegetable containsvitamin Kand carotenoids such as lutein and zeaxanthin. A cup of steamed kale provides 53 mg or 59% of the daily required intake for vitamin C.
19.
Pineapple:
Pineapple contains 78.9 mg of vitamin C, as well as bromelain, a digestive enzyme that helps break down food and reduce
stomach bloatingand acts as a natural anti-inflammatory for injuries that will help speed up recovery.20.
Strawberry:A cup of this fruit contains 84.7 mg of vitamin C and is also rich in folate, which is beneficial for improvingheart health.
Another amazing benefit of strawberries is that they can help whiten teeth naturally.21. Fresh parsley:Parsley contains 133 mg of vitamin C per 100 grams. Two tablespoons (8 grams) of fresh parsley provide 10 mg of vitamin C, which is 11% of the daily required intake. Parsley is a good source of non-heme iron and is helpful for preventing and treating
anemiaandiron deficiency.
22.Green onions:Green onions are an excellent source of vitamin C. You can use green onions in omelets,
soups
and mashedpotatoes. A teaspoon of green onions contains 1.74 mg of vitamin C (3% of the daily required intake) and 1 calorie, and can helplower cholesteroland reduce blood pressure and prevent cancer.23.
Tomato:A medium tomato contains 28.7 mg of vitamin C and can provide half of our daily vitamin C requirement, with 28 calories. Consuming tomatoes is essential for health due to their antioxidants.24. Turnip greens:
A cup of raw turnip greensprovides 33 mg of antioxidant vitamin C, which covers more than half of an adult’s daily needs and has 18 calories.25.Dry rosemary:Rosemary not only adds great flavor and aroma to food, but it is also a good source offolic acid,
vitamin A, iron,potassium
, calcium, and vitamin C.
26. Lemon:
Lemons contain 77 mg of vitamin C per 100 grams, and a medium lemon provides 92% of the daily required intake for vitamin C. The vitamin C found in lemon juice acts as an antioxidant.27.Thyme:
Thyme has the highest concentration of vitamin C among herbs. Each 100 grams of thyme contains 160 mg of vitamin C. Each gram of fresh thyme contains three times the vitamin C found in an orange. Sprinkle 1-2 tablespoons of fresh thyme on your food to reach a boost of 3.5 to 7 mg of vitamin C.28. Kiwi:A cup (2 fruits) of kiwi contains 137.2 mg of vitamin C. This fruit is also rich in potassium and copper.
29. Mango:This refreshing tropical fruit contains 122.3 mg of vitamin C.Mangois also a good source of vitamin A, which, like vitamin C, plays an important role in the body’s immunity and also helps maintain eye health.30.Persimmon:Persimmons are fruit similar to tomatoes with various types. An American persimmon contains 16.5 mg of vitamin C or 18% of the daily required intake. Iranian persimmons are also a good source of vitamin C.
31.
Black currant:
Black currants contain 181 mg of vitamin C per 100 grams. Half a cup (56 grams) of black currants contains 101 mg of vitamin C or 112% of the daily required intake. The vitamin C and anthocyanins present inblack currantsreduce oxidative damage related to chronic diseases such as heart disease, cancer, and neurological disorders.
32.Spinach:A cup of raw chopped spinach provides 195 mg of vitamin C or 217% of the daily required intake. A cup of cooked spinach provides 117 mg of vitamin C or 130% of the daily required intake.
Orange
benefits of vitamin C for the bodyRed bell pepperRed bell pepper is rich in vitamin C
Lychee
Lychee is rich in vitamin CBell peppervitamin C vegetables
Dried cilantroDried cilantro contains vitamin CKohlrabi
Kohlrabi contains vitamin C
PapayaC-rich fruitsBrussels sprouts
Brussels sprouts are rich in vitamin CPinappleVitamin C is found in
Fresh parsleyFresh parsley is rich in vitamin CTomato
Tomato contains vitamin C
