7 foods with high vitamin C content

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Vitamin C is an antioxidant that can help improve skin and maintain a healthy immune system. It is also useful for reducing the risk of developing chronic diseases such as cancer, atherosclerosis, diabetes, neurodegenerative diseases.

According to the norms, the average daily intake of vitamin C should be from 55 to 70 mg, if there is no clearly defined deficiency in the body. At the same time, the US Food and Drug Administration (FDA) states that the body should receive at least 75 mg of vitamin for women and 90 mg for men per day.

Citrus fruits are considered by many to be the kings of all foods with vitamin C, and orange is often called the leader among them in terms of the content of this substance. However, there are fruits and vegetables in which the content of this vitamin is higher than in any of the citrus fruits.

Kiwi

Although the amount of vitamin C in one average kiwi (71 mg) is close to its content in one orange (70 mg), this fruit is smaller in size. And this means that you can eat two kiwis at once, increasing the amount of vitamin C consumed several times.

Curly cabbage (kale)

Cabbage, like many cruciferous vegetables, contains a large amount of vitamin C. 80 mg in one measuring cup (hereafter 240 ml – ed) is already more vitamin than in any of the citrus fruits.

Strawberries

Strawberries contain more vitamin C (89 mg) than oranges. One cup of fruit will provide you with almost the entire daily requirement of the vitamin, as well as other powerful antioxidants that help prevent the development of chronic diseases.

Brussels sprouts

This is another cruciferous vegetable rich in vitamin C (98 mg). Adding one cup of cooked Brussels sprouts to your lunch not only provides you with a large portion of this vitamin, but also fiber, vitamin K, folate, potassium, and many other nutrients.

Broccoli

One cup of broccoli will give you more than your daily dose of vitamin C (102 mg). Studies show that regular consumption of cruciferous vegetables can help reduce oxidative stress and the risk of cancer.

Mustard Spinach

One measuring cup of this green dish can provide two to three times more vitamin C (195 mg) than is needed during the day. However, during heat treatment of such spinach, the number of vitamins decreases, but still one portion will be able to cover the daily norm of vitamin C.

Yellow sweet pepper

One cup of chopped of yellow bell pepper provides the body with 275 milligrams of vitamin C per day. This is several times more than the recommended norm.