10 Natural Food Sources of Vitamin C for Good Health


Vitamin C for good health

a kiwi

Everyone knows about the daily requirement of vitamin C. However, only a few people know that our human body cannot store vitamin C, so it is necessary to get this food source from the daily diet. Also known as ascorbic acid, this important nutrient supports your immune system. It also allows your body to use the iron from your daily diet.

Vitamin C plays a very important role, because only it can prevent infection and fight diseases. Fruits and vegetables are the best food sources of vitamin C. Eating a variety of healthy foods will help people meet their daily requirements.

Why is vitamin C necessary?

It is a powerful antioxidant that protects our body’s cells from damage caused by free radicals. Moreover, this vitamin has an essential role in body tissues. Also, vitamin C helps in the production of collagen, which is important for building and maintaining joints, skin, vitamins and healthy bones.

Vitamin C deficiency can lead to scurvy, which can later cause:

  • Body fatigue
  • Joint pain
  • Depression
  • Bleeding gums
  • Tooth loss
  • Wound healing problem

Any of the above problems can disrupt your daily life leading to serious problems in the future. However, by including natural sources of vitamin C in your daily diet, you can live and enjoy a healthy life.

10 Natural Food Sources of Vitamin C

  1. Kakadu plum

The superfood native to Australia is a powerful source of vitamin C, which is 100 times more beneficial than an orange. More specifically, it contains up to 5,300 mg per hundred grams, the highest concentration of vitamin C known. Consume one can of prunes and you can get 480 mg of vitamin C.

This amazing superfood is also rich in vitamin E, potassium, lutein (antioxidant), which also benefits eye health.

  1. Red pepper

red paper

Another superfood that is high in vitamin C is red pepper. It provides up to 95mg per 64g. Red peppers are also a good source of potassium, manganese, folate, vitamins A, B, E, K and phosphorus. You can use it in a variety of ways, including salad, soup, or chopped into an omelet.

  1. Kiwi fruit

This crunchy fruit is also an excellent natural source of vitamin C, with up to 70 mg of vitamin C per kiwifruit. It also contains more vitamin C than an orange. It’s loaded with fiber, carotenoids, and flavonoids that help protect your cells. It helps if you use it with the skin for better nutrients and fiber. So rub it first and eat them without peeling the skin. Make sure you wash it properly before eating.

  1. Broccoli

Eating at least half a cup of this cruciferous vegetable can provide up to 70% of the daily value. If you take 45 g of cooked broccoli, you get about 50 mg of vitamin C. It is also packed with lots of fiber and other antioxidants that reduce inflammation in the body. You can steam it for 5 minutes as it helps retain more vitamin C inside compared to other cooking methods like boiling or frying.

  1. Tomato

Tomatoes are also a rich source of vitamins. However, be sure to eat raw tomatoes to get the maximum amount of vitamin C. A medium-sized raw tomato can provide up to 20 mg of vitamin C. It also contains folic acid and potassium.

The level of vitamin C decreases when it is cooked. So you should enjoy all the benefits of this natural source of vitamin C and try putting it in your sandwich. You can also make a tomato sauce and add it to pasta for dinner.

  1. Cauliflower


One cup of florets contains about 40 milligrams of vitamin C. It is also a decent source of vitamin K, folate and fiber. You can eat it raw, steam it or fry it with a little olive oil. Dress up the flavor with fresh herbs like thyme for about 4 milligrams of vitamin C per tablespoon.

  1. Grapefruit juice

A 6-ounce cup should give you 70 to 95 milligrams of vitamin C, about what you need for the day. If you can’t stand the sour taste, orange juice should be just as good.

  1. Parsley

Again, it’s an excellent source of vitamin C, and just two tablespoons of fresh parsley will provide you with 11% of the daily value of the vitamin.

Moreover, parsley is a vital source of non-heme iron. Absorption of non-heme iron can be increased by vitamin C. It prevents and helps treat anemia.

  1. Brussels sprouts

Eating half a cup of cooked Brussels sprouts can give you 50% of the recommended daily value of vitamin C. It contains 49 mg of vitamin C and is also rich in fiber, folate, manganese and potassium. Moreover, it is a rich source of vitamin K, which is vital for good bone health.

A 2018 review found that people with high vitamin C intakes were associated with a 26% increased risk of hip fractures. Even reduced the risk of osteoporosis by more than 30% by adding vitamin C to their daily intake.

  1. Rose Hips

rose petals

It is a small, sweet and juicy fruit that is packed with vitamin C. It belongs to the rose plant and about 5 roses can provide 115 mg of vitamin C. Furthermore, vitamin C helps improve skin care elasticity by producing collagen. The fruit can also reduce sun exposure, dryness and discoloration, ultimately improving the overall appearance of the face.

Consuming this natural food source can also treat dermatitis, a severe inflammatory skin condition.

Bottom line

The importance of vitamin C should not be overlooked. This vital nutrient is good for your immune system, heart and connective tissues.

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