Vitamin C has intrinsic antiviral and antibacterial activity and is beneficial in general immunity boosting, helping to ward off or prevent colds and flus, assisting the healing of wounds, aiding the body in fighting infection.
Here are some foods rich in Vitamin C :
- Red & 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 per 100 gram serving, 101.88mg in a half cup chopped, and 109,13mg in a single green chilli pepper. Red chillies provide 144mg of vitamin C per 100 gram servings, 108mg per half cup chopped, and 65mg per pepper.
- Guavas – Depending on variety, guavas can provide as much as 228mg of vitamin C per 100g servings, 377mg per cup, and 126 mg per fruit.
- 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 colour. Yellow peppers provide the most vitamin C with 184mg per 100 gram servings, 341mg per pepper, and 95mg in 10 sliced strips. Green peppers provide the least Vitamin C with 132mg per pepper.
- 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 per 100mg serving, 1.6mg in a single teaspoon. Parsley provides 133mg per 100mg serving, 79mg per cup, 5mg per table spoon, 13.3mg in 10 springs.
- Dark Leafy Vegetables – 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 per 100gram serving, 80mg per cup chopped. It is followed by mustard greens which provide 70mg per 100 gram serving, and 29mg per cup chopped. Garden cress provides 69mg per 100 gram servings or 35mg per cup.
- Broccoli, Cauliflower, Brussels sprouts – Broccoli provides 89mg of vitamin C in a 100mg serving, 81mg per cup chopped, 28mg per piece. Raw cauliflower provides much less with 46mg per cup, raw Brussels sprouts provide 75mg per cup, 16mg per sprout.
- Kiwi Fruits – Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100mg serving will provide 93mg of vitamin C, that is 164mg per cup, 84mg per fruit.
- Papayas – In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg per 100 gram serving, that is 87mg per cup cubed, and 188mg in a medium sized papaya.
- Oranges & Clementines – Oranges, citrus fruits, and their zest are all high in vitamin C. Oranges provide 59mg per 100gram serving, 98mg per cup, and 83mg per orange. Clementines, or tangerines, provide 49mg per 100 gram serving, or 36mg per fruit.
- Strawberries – They are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg per 100 gram servings, 98mg per cup slices, and 11mg in a single large strawberry.
So which of these foods have you incorporated in your diet today?