Our body needs a variety of nutrients, minerals and vitamins to keep our immune system healthy and maintain homeostasis. Vitamin C is a water-soluble vitamin that is naturally present in some foods, added to others, and usually available as a dietary supplement. This vitamin is also known as L-ascorbic acid. Unlike most animals, humans are incapable of synthesizing vitamin C by themselves, so it is essential to include vitamin C in your diet. There are a variety of food sources that will help you meet your body’s demand of vitamin C.
Commonly, citric fruits are associated with natural sources of vitamin C, while they do provide your body with doses of vitamin C there are plenty of other great sources. You can choose from vegetables or fruits listed below, along with concentration of vitamin C, for natural sources of vitamin C.
Vegetables and their vitamin C supply:
- Red peppers – ½ cup chopped, raw: 95 mg
- Kale – 1 cup: 80 mg
- Chili peppers – ½ cup of chopped chili peppers : 107.8 mg
- Green peppers – ½ c chopped, raw: 60 mg
- Brussels sprouts – ½ cup cooked: 48 mg
- Broccoli – ½ cup cooked: 51 mg
- Cauliflower – a small head : 127.7 mg
Fruits and their vitamin C supply:
- Oranges – 1 large: 82 mg
- Strawberries -1 cup: 85 mg
- Grapefruit – ½ cup: 43 mg
- Guava – 1 fruit: 125 mg
- Kiwi – 1 piece: 64 mg
- Papaya – 1 cup : 88.3 mg
- Pineapple – 78.9 mg
- Mango – one average mango : 122.3 mg
Contrary to popular belief that only citrus fruits contain vitamin C, there are a lot of super foods which can give you the required vitamin C kick you need.