Everyone’s heard how good vitamin C is for you. But sometimes, people need a refresher.
So if you want to know why vitamin C is awesome for your body, this article has you covered. If you want to know the biggest health benefits of vitamin C, this article has you covered.
And if you want to know the foods with the most vitamin C in them… you guessed it, this article has you covered.
One of the best parts of vitamin C is that it’s water soluble. That means you can consume as much vitamin C as you want, and any extra that your body can’t use as a nutrient will just be flushed out of your body in your urine.
Buckle up – we’re about to take a deep dive into one of the best nutrients there is – vitamin C. Men need 90mg of vitamin C per day and women need 75mg of vitamin C – so pick the foods on the list below and go nuts!
The 12 Foods With The Most Vitamin C
1. Yellow Bell Peppers
Bell peppers with the surprise upset! One yellow bell pepper gives you 341mg of vitamin C – a number that is unrivaled in this list (or anywhere).
This tasty fruit has 125mg of vitamin C in just one – which is a truly massive amount of the mineral that everyone needs.
Want a whopping 122mg of vitamin C? Just eat a mango! You’ll also get tons of antioxidants that will help you stay healthy.
Broccoli is one of those foods that just tastes better as you get older – but the amazing nutritional facts stay the same. One cup will give you 102mg of amazing vitamin C.
5. Brussels Sprouts
They might be a childhood staple food that no kid wants to eat, but they’re a staple for a reason! One cup of cooked Brussels sprouts gives you 96mg of vitamin C.
One papaya gives you 95mg of vitamin C – and that’s in a small one. Plus, it’s a natural anti-inflammatory, which helps to keep you feeling healthier.
Grapefruit is renowned as a diet food – but it’s also a great source of nutrients for your body. One cup of grapefruit gives you 86mg of vitamin C.
Just a cup of strawberries will give you 85mg of vitamin C – and a huge boost to your health and your day. They’ve also got manganese, which helps your body regulate its blood sugar.
This is the staple that everyone thinks of when they think vitamin C – and it’s for a reason. Just one large orange gets you 82mg of vitamin C!
Kale is such an awesome source of nutrients, vitamin C sometimes gets forgotten. But a cup of kale packs 80mg of vitamin C, along with a ton of antioxidants and other vitamins to help keep you healthy.
Craving some sweet fruit that hydrates and gives you the vitamin C your body needs? Look no further than pineapple – which boasts 79mg of vitamin C per cup.
12. Kiwi Fruit
This one might actually be the pound for pound king of vitamin C. Just one small kiwi fruit will give you 64mg of vitamin C. Eat two and you’re good for a whole day!
The Top Vitamin C Benefits
Vitamin C does so much for your body that it’s a wonder they don’t just call it “the vitamin” and call everything else “those other ones that aren’t as good as vitamin C.
In all seriousness, vitamin C is a huge performer for your body. When you get enough vitamin C, your body is able to keep its cardiovascular system and heart healthy.
In addition, it keeps your gums and your teeth healthy and resistant to bleeding, and helps your body absorb the vital minerals it needs too.
Need more? Vitamin C also performs up to its folk remedy namesake, helping to keep you healthy and to beat off colds and the flu without getting sick.
How does it do that? Well, vitamin C boosts the production of white blood cells in your body, and helps them do their job once they’re produced. It also acts as an antioxidant, which means it gets rid of the free radicals in your body that can damage your white blood cells and mess up your immune system.
It also keeps your skin healthy and happy, and boosts the collagen growth that keeps your skin supple and soft. It can reduce the appearance of wrinkles in your skin, and help people who suffer from dry skin. Along the same lines as its immune system boost, vitamin C’s antioxidant qualities help get rid of the free radicals that can damage your skin and lead to skin conditions and skin aging.
Finally, vitamin C is amazing for your brain health and for reducing the risk of strokes. Researchers have found that high levels of vitamin C can cut the risk of stroke in half– by a full 50%.
What Are The Symptoms Of A Vitamin C Deficiency?
If you’re not getting enough vitamin C, your body is going to have a bad time.
Have you ever heard of scurvy? It’s a disease that’s caused by a lack of vitamin C and that used to affect mostly sailors, and now affects very few people – thanks to the proliferation of foods with lots of vitamin C.
more: 11 Vitamin C Rich Foods
When you don’t’ get enough vitamin C, it’s harder for wounds on your body to heal, your hair dries out and breaks or splits easily, you get more frequent nosebleeds, you get red spots on your skin, your gums start bleeding more easily, your skin bruises more easily – the list goes on and on and on.
Plus, you get scurvy. Nobody wants scurvy, not even pirates.
It doesn’t take much to avoid scurvy, and it doesn’t take much more to avoid the above conditions. If you want the best health though, make sure to get more than enough vitamin C to promote your health and keep yourself healthy.
It’s clear – vitamin C will make you happier and healthier. Try to add 2 or 3 of the foods on the list to your diet and reap the benefits of this amazing nutrient.
The 12 Best Vitamin C Foods
- Yellow bell peppers
- Brussels sprouts
- Kiwi fruit