Vitamin C is one of the essential water-soluble vitamins found in most foods, particularly vegetables and fruits. It is popular due to its antioxidant properties as well as the positive effects it has on the immune system and the skin.
Vitamin C is vital in the synthesis of collagen, strengthening bones and building connective tissues in the body. Research has shown that the human body cannot produce vitamin C on its own or even store it for future purposes. This means you have to consume foods rich in vitamin C on a regular basis.
Lack of vitamin C has serious consequences on the body. These consequences include bleeding gums, anemia, slow wound healing, frequent bruising and scurvy. To avoid these conditions, we’ve prepared a list of the top 10 foods that are high in vitamin C. Let’s get started!
1. Kakadu Plum
The Kakadu plum is a native food in Australia that contains 100 times more vitamin C compared to oranges. Medical experts report that it contains up to 5,300 milligrams in every 100 grams. One plum is estimated to contain 481 milligrams of vitamin C. The Kakadu plum is also rich in vitamin E, potassium and lutein which is important for the eyes.
2. Acelora Cherries
Medical experts report that one half cup of Acelora cherries contains as much as 822 milligrams of vitamin C. Acelora cherries have shown to have cancer-fighting properties because they protect the skin against dangerous UV light and reduce DNA damage caused by poor diet. You need to keep in mind that all the studies were done on animals and not human beings.
3. Rose Hips
The rose hip is a tiny, tangy, delicious fruit produced by the rose plant. Rose hips are rich in vitamin C. Medical experts report that six rose hips contain as much as 119 milligrams of vitamin C. Vitamin C is essential in the synthesis of collagen which improves the health of your skin and prevents it from aging.
Studies have shown that vitamin C reduces the skin damage caused by dangerous UV light, wrinkling, discoloration and dryness. It also helps in improving the body’s overall appearance. Vitamin C increases the rate of healing and eliminates skin conditions that cause inflammations such as dermatitis.
4. Chili Peppers
Green chili pepper contains approximately 109 milligrams of vitamin C. On the other hand, red chili pepper contains approximately 65 milligrams. Chili pepper is rich in the compound capsaicin which is responsible for their hot, spicy taste. The compound capsaicin has been reported to reduce pain and inflammation in the body. Research shows that one tablespoon of red chili powder increases the rate of fat burning.
Guava is a tropical fruit which has its roots in South America and Mexico. One guava contains as much as 126 milligrams of vitamin C. This fruit is rich in the antioxidant lycopene which protects the skin against dangerous UV light and improves heart health.
A study involving 45 youthful respondents found that eating 400 grams of guava every day lowered their cholesterol and blood pressure levels significantly. Four-hundred grams of guava is about six to seven pieces.
6. Yellow peppers
Yellow peppers increase their content of vitamin C as they mature. Seventy-five grams or half a cup of yellow peppers provides as much as 137 milligrams of vitamin C. This is almost twice the amount found in green peppers.
Consuming yellow peppers on a regular basis will improve the health of your eyes and protect them against the progression of cataract. A research involving 300 women found that those with high vitamin C intake had lowered the risk of cataract progression by 33 percent.
Blackcurrants are among the best sources of Vitamin C. They are reported to contain about 101 milligrams of vitamin C. Their rich, dark color is caused by the antioxidant called flavonoids which protects the heart, eliminates neurodegenerative diseases and fights cancer.
Fresh thyme is reported to contain three times as much vitamin C as oranges. Of all the culinary herbs, thyme contains the highest concentration of vitamin C. An ounce of thyme provides about 45 milligrams of vitamin C. You can choose to sprinkle one or two tablespoons of fresh thyme over your meal regularly for your body to get enough vitamin C.
Thyme boosts the immune system thus helping it to fight infections. Most people use thyme to cure sore throat and tons of other respiratory conditions. Since it is rich in vitamin C, it will boost your immune system and eliminate bacteria and other infected cells in the body.
Fresh parsley contains about 10 milligrams of vitamin C. Parsley is a popular leafy vegetable, rich in plant-based iron. Medical experts report that vitamin C increases the rate of absorption of non-heme iron in the body. And this prevents anemia. A recent study on the vegetarian diet found out that consuming parsley twice a day increased iron levels in the body by 17 percent.
10. Mustard Spinach
A cup of raw mustard spinach provides as much as 195 milligrams of vitamin C. Although heat from cooking reduces the amount of vitamin C in food, a cup of cooked mustard spinach provides about 117 milligrams of vitamin C. Similar to other dark, leafy vegetables, mustard spinach is rich in vitamin A, calcium, fiber and manganese.
Vitamin C is a great antioxidant that protects the cells from being destroyed by free radicals caused by air pollution, dangerous UV light and metabolism. Free radicals increase the rate of aging and dangerous diseases such as cancer.
Since the body does not produce or store vitamin C, it’s important for us to consume foods rich in vitamin C on a regular basis. The ten foods discussed above are some of the best sources of vitamin C. And you should try them out as soon as possible.
Scott Matthews is a professional writer and proofreader for best paper writing services and best essay writer. He writes columns on health and fitness for help with essay and AssignmentGeek regularly. During his free time, you’ll find him helping students on Australian Writings, Nerdywriters.co.uk and Topresume or reading articles on Uk.superiorpapers.com.