Vitamin C foods were the first foods, prescribed as sort of medicine to people.
For instance, oranges and sour cabbage were used by sailors to prevent scurvy. This grave disease caused weakening of all body tissues together with external and internal bleeding. It affected nerve system, produced mental and behavioral changes and finally lead to death.
So, as you may see, vitamin C is crucial for our health. It boosts our immune system and large doses of this vitamin are known to help combat various virus infections.
Take a look at the list of top 30 vitamin C foods, you can use in your meals and benefit form. This vitamin is mostly contained in fresh veggies and fruit.
- Black currants
- Oranges
- Sour cabbage
- Mango
- Grapefruit
- Lemon
- Blackberries
- Loganberries
- Avocado
- Pineapple
- Papaya
- Kiwi
- Strawberries
- Guava
- Raspberries
- Cabbage
- Bell peppers
- Lettuce
- Cauliflower
- Cucumber
- Broccoli
- Brussels spruce
- Asparagus
- Beetroot
- Parsley
- Chestnuts
- Cod
- Goat milk
- Low fat yogurt
- Chili sauce
Instructions:
Many people believe oranges and lemons are the top fruits for filling up their vitamin C supply. However, the list of vitamin C rich products is topped by black currants. These berries contain almost 200 mg per 100 grams of this product. The black currants are followed by Parsley, Guavas and lemons and oranges. Strawberries are also rich with this life giving vitamin.
As you may see, vitamin C is mostly contained in plant foods. Some quantity of it is contained in goat milk, fatty fish or yogurt. But, that quantity cannot fill up your daily dose of vitamin C. Now, a healthy dose of this vitamin ranges from 30 mg for children and up to 100 mg a day for lactating women. A dose of 500 mgs a day is considered to be safe for adults, combating colds and flu.
Vitamin C is very ‘gentle’, as it gets easily destroyed, when coming in contact with heat or oxygen. So, the best use of the above listed foods is to consume them fresh and raw. Improper cooking or storing of these foods can lead to significant decrease of vitamin C in them. Vitamin C deficiency can be life threatening, which is why it is so important to know and consume vitamin C foods daily.
P.S. Here, check out this list