34 Foods High in Vitamin C to Keep You Healthy

Vitamin C is an antioxidant and an essential aspect of a healthy and working body. It helps ensure the health and maintenance of your tendons, bones, and skin, and it also helps your immune system deal with damaging substances in the body. Make sure you’re getting enough in your diet by eating plenty of foods high in Vitamin C.

34 Foods high in Vitamin C- to keep your immune system strong & you healthy.

Guavas

Guavas are considered by many to be a super food, thanks to their rich vitamin and mineral contents. One of those abundant vitamins is the antioxidant Vitamin C. One guava fruit contains 125.57mg of Vitamin C, which is over twice of the recommended daily total. Guava fruits are also high in fiber, which helps with digestive health. Serving Size (1 guava), 125.57 milligrams of Vitamin C (209% DV), 37 calories

Chili Powder

One tablespoon of flavorful chili powder provides your body with 5.13mg of essential Vitamin C. That adds up to about 9% of what the average adult should consume in a day. It’s a surprising source of antioxidants and minerals, so add more to your favorite dishes and start enjoying the health benefits at your next meal. Serving Size (1 tablespoon), 5.13 milligrams of Vitamin C (9% DV), 25 calories

Yellow Bell Peppers

Bell peppers are sweet and colorful veggies that should have a welcome place in your diet. If you aren’t sure how to eat more of them, try adding them to the sauce in your next pizza or pasta dish. They add a great flavor and a powerful nutritional boost to your favorite meals, thanks to their high level of Vitamin C. Serving Size (1 bell pepper), 341.31 milligrams of Vitamin C (569% DV), 50 calories

Cauliflower

A serving size of one cup of cauliflower provides your body with 46.4mg of Vitamin C, or just over three-quarters of the amount the average adult should consume per day. Cauliflower makes a great addition to your diet, not just for its Vitamin C content, but for its many nutritional qualities and its low calorie count. Serving Size (1 cup), 46.4 milligrams of Vitamin C (77% DV), 25 calories

Fresh Thyme

Fresh and dried herbs are packed as tightly with nutrients as they are with wonderful flavor. For Vitamin C, choose fresh thyme to add to some of your favorite meals. One tablespoon contains 1.6mg, or 3% of the daily recommended intake. If the weather is appropriate, get some fresh thyme from your local nursery to add to your garden, and you’ll have a fresh supply all summer. Serving Size (1 teaspoon), 1.6 milligrams of Vitamin C (3% DV), 1 calories

Brussels Sprouts

A one-cup serving of flavorful Brussels sprouts contains 663.52mg of Vitamin C, which is 13% of the daily recommended value for the average adult. Brussels sprouts are a great addition to your diet, regardless of whether or not you’re trying to get more Vitamin C; they’re also a great source of Vitamin K, potassium, folate, and iron. Serving Size (1 cup), 663.52 milligrams of Vitamin C (13% DV), 38 calories

Kale

Raw kale has traditionally been used as a garnish, but when it’s included regularly in your diet, you’ll enjoy the many health benefits this nutritional powerhouse provides. For example, it’s highly rich in antioxidants such as Vitamins A and C. Just one cup of chopped kale brings more than the daily recommended amount of Vitamin C. It’s also a rich source of iron, copper, calcium, sodium, and potassium. Serving Size (1 cup), 80.4 milligrams of Vitamin C (134% DV), 34 calories

Chili Peppers (Green)

There are several colorful (and flavorful) varieties of hot peppers. In order to get lots of Vitamin C in your diet, choose the green ones; a single green hot chili pepper provides 182% of the daily recommended value of Vitamin C. Peppers are also a great source of several other antioxidants and minerals, so if you can handle the spicy taste, include more in your diet and enjoy the many health benefits. Serving Size (1 tablespoon), 109.13 milligrams of Vitamin C (182% DV), 18 calories

Fresh Parsley

Fresh herbs such as parsley make a great addition to your meals, both for their flavor and their health benefits. Fresh parsley is high in Vitamin C; one tablespoon provides 9% of the daily recommended amount. It’s also a good source of potassium, calcium, magnesium, Vitamin A, and B vitamins. Serving Size (1 tablespoon), 5.12 milligrams of Vitamin C (9% DV), 1 calories

Mustard Greens

The next time you’re enjoying a healthy salad, use mustard greens and other dark, leafy greens as the base. One cup of chopped mustard greens provides 539.2 milligrams of Vitamin C. Mustard greens are also high in minerals such as calcium and folate, as well as Vitamin A and Vitamin K. Serving Size (1 cup), 539.2 milligrams of Vitamin C (65% DV), 15 calories

Fortified Cereal

Many brands of whole wheat cereal are fortified with vitamins such as Vitamin D and Vitamin B12. Some are even fortified with the antioxidant Vitamin C. One 3/4 cup serving of certain cereals can provide up to 105% of the daily recommended value. Be sure to check the nutrition labels before buying. Serving Size (3/4 cup, 30 grams), 63 milligrams of Vitamin C (105% DV), 105 calories

Dried Rosemary

If you use dried herbs such as rosemary in your cooking, you’re already aware of the great flavor they add to many dishes. But you might be surprised to learn about some of the health benefits they add to your diet. Dried rosemary is a good source of folic acid, Vitamin A, iron, potassium, calcium, and Vitamin C. Serving Size (1 tablespoon), 1.84 milligrams of Vitamin C (3% DV), 10 calories


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