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15 Foods High in Vitamin C to Boost Your Immune System

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When it comes to lowering your chance of contracting common medical problems, vitamin C is a crucial component. And including foods high in vitamin C in your regular diet is simpler than you would imagine.

 

Check out my list of 15 foods high in vitamin C that can help you stay healthy and strengthen your immune system.

Article Content

  • What Are the Health Benefits of Vitamin C?

  • What Are the Signs of a Vitamin C Deficiency?

  • What Causes a Vitamin C Deficiency?

  • 15 Foods High in Vitamin C

What Are the Health Benefits of Vitamin C?

Vitamin C offers a long list of health benefits, including:

 

  • Preventing gout
  • Boosting your immunity
  • Helping to manage high blood pressure
  • Lowering your risk of heart disease
  • Preventing iron deficiency
  • Preventing memory loss

What Are the Signs of a Vitamin C Deficiency?

 

  • Bright red hair follicles
  • Weak bones
  • Corkscrew-shaped body hair
  • Iron deficiency anemia
  • Spoon-shaped nails
  • Bruising easily
  • Bleeding gums or tooth loss
  • Chronic inflammation
  • Dry, damaged skin
  • Swollen, painful joints
  • Unexplained weight gain
  • Slow healing wounds

What Causes a Vitamin C Deficiency?

A Vitamin C deficiency can be a result of a variety of risk factors including:

 

  • Eating disorders
  • Inflammatory bowel disease
  • Food allergies or restrictive diets
  • Smoking
  • Type 1 Diabetes
  • Drinking too much alcohol

15 Foods High in Vitamin C

1. Black currants

Cassis, another name for black currants, has a deep, rich hue. Your daily requirement for vitamin C is more than 100% met with just a half cup. They also include anthocyanins, which aid in the battle against cancer, chronic and neurological disorders, as well as heart disease.

 

2. Mustard spinach

Even after being cooked, mustard spinach, a native of Japan, has a lot of vitamin C. It also contains significant amounts of fiber, calcium, magnesium, potassium, folate, and vitamin A.

 

3. Lemons

Half of the recommended daily amount of vitamin C is found in one lemon. They are rich in antioxidants, which promote heart health, kidney stone prevention, weight management, and anemia protection.

 

4. Broccoli

Including broccoli in your diet will help you meet more than half of your recommended daily intake of vitamin C, with 12 cup of cooked broccoli offering 57% of your needs. Due to its high antioxidant content, it’s also fantastic for avoiding diseases of the heart and eyes.

 

5. Oranges

One orange, a traditional source of vitamin C, contains 92% of the recommended daily allowance. Additionally, they aid in preventing cell deterioration, improve iron absorption, strengthen your immune system, and support the production of collagen in your body.

 

6. Parsley 

It’s not simply a pretty garnish, parsley. It has a lot of antioxidants, vitamin K, and vitamin C. Only a few tablespoons of fresh parsley on your diet can provide you with 11% of your daily value and aid in the absorption of iron.

 

7. Sweet yellow peppers

Sweet yellow peppers, which contain 380% of your daily intake, outperform other types like red, green, or orange in having one of the highest amounts of vitamin C. This can improve your eye health in general and slow the development of cataracts.

 

8. Kale

One cup of cooked kale has 23% of your daily need for vitamin C, making it possible for you to consume this green vegetable. Additionally, it’s a fantastic source of the carotenoids lutein and zeaxanthin, which are crucial for eye health.

 

9. Kiwis

One kiwi contains 62% of the recommended daily amount of vitamin C. Regular consumption of kiwis can also improve immunity, promote blood circulation, and lower your risk of blood clots and stroke.

 

10. Rose hips 

This little rose plant fruit is sweet, acidic, and packed with vitamin C. Six pieces provide 132% of your daily value and, by promoting skin integrity, can aid in the development of healthier-looking skin.

 

11. Guavas

This delightfully sweet tropical fruit is a good source of lycopene and vitamin C. One guava provides 138% of the recommended daily intake and can help decrease cholesterol and blood pressure.

 

12. Brussel sprouts

You may get more than half of your recommended daily intake of vitamin C with just ½ cup of cooked Brussels sprouts. Additionally, they are a fantastic source of additional folate, manganese, potassium, and vitamins A and K.

 

13. Kakadu plums

Its native to Australia, this plum has the greatest known concentration of vitamin C, making it a real superfood. One plum provides over 500% of your daily recommended amount, which is 100% more Vitamin C than an orange.

 

14. Strawberries 

One cup of strawberries can provide you with more than 100% of your recommended daily intake of vitamin C. Along with folate, manganese, flavonoids, and antioxidants, you’ll also get a good dosage of beneficial plant chemicals.

 

15. American persimmons

One persimmon, a fruit that resembles a tomato in many ways, provides 18% of your daily value. The American persimmon has nine times more Vitamin C than its popular Japanese equivalent. Additionally, they are rich in vitamin A, antioxidants, and manganese, which can aid in blood clotting.

 

 

If you found this list of foods high in Vitamin C helpful, please share it on Pinterest!

15 Foods High in Vitamin C to Boost Your Immune System

This post may contain afilliate links.

When it comes to lowering your chance of contracting common medical problems, vitamin C is a crucial component. And including foods high in vitamin C in your regular diet is simpler than you would imagine.

 

Check out my list of 15 foods high in vitamin C that can help you stay healthy and strengthen your immune system.

Article Content

  • What Are the Health Benefits of Vitamin C?

  • What Are the Signs of a Vitamin C Deficiency?

  • What Causes a Vitamin C Deficiency?

  • 15 Foods High in Vitamin C

What Are the Health Benefits of Vitamin C?

Vitamin C offers a long list of health benefits, including:

 

  • Preventing gout
  • Boosting your immunity
  • Helping to manage high blood pressure
  • Lowering your risk of heart disease
  • Preventing iron deficiency
  • Preventing memory loss
What Are the Signs of a Vitamin C Deficiency?

 

  • Bright red hair follicles
  • Weak bones
  • Corkscrew-shaped body hair
  • Iron deficiency anemia
  • Spoon-shaped nails
  • Bruising easily
  • Bleeding gums or tooth loss
  • Chronic inflammation
  • Dry, damaged skin
  • Swollen, painful joints
  • Unexplained weight gain
  • Slow healing wounds
What Causes a Vitamin C Deficiency?

A Vitamin C deficiency can be a result of a variety of risk factors including:

 

  • Eating disorders
  • Inflammatory bowel disease
  • Food allergies or restrictive diets
  • Smoking
  • Type 1 Diabetes
  • Drinking too much alcohol
15 Foods High in Vitamin C

1. Black currants

Cassis, another name for black currants, has a deep, rich hue. Your daily requirement for vitamin C is more than 100% met with just a half cup. They also include anthocyanins, which aid in the battle against cancer, chronic and neurological disorders, as well as heart disease.

 

2. Mustard spinach

Even after being cooked, mustard spinach, a native of Japan, has a lot of vitamin C. It also contains significant amounts of fiber, calcium, magnesium, potassium, folate, and vitamin A.

 

3. Lemons

Half of the recommended daily amount of vitamin C is found in one lemon. They are rich in antioxidants, which promote heart health, kidney stone prevention, weight management, and anemia protection.

 

4. Broccoli

Including broccoli in your diet will help you meet more than half of your recommended daily intake of vitamin C, with 12 cup of cooked broccoli offering 57% of your needs. Due to its high antioxidant content, it’s also fantastic for avoiding diseases of the heart and eyes.

 

5. Oranges

One orange, a traditional source of vitamin C, contains 92% of the recommended daily allowance. Additionally, they aid in preventing cell deterioration, improve iron absorption, strengthen your immune system, and support the production of collagen in your body.

 

6. Parsley 

It’s not simply a pretty garnish, parsley. It has a lot of antioxidants, vitamin K, and vitamin C. Only a few tablespoons of fresh parsley on your diet can provide you with 11% of your daily value and aid in the absorption of iron.

 

7. Sweet yellow peppers

Sweet yellow peppers, which contain 380% of your daily intake, outperform other types like red, green, or orange in having one of the highest amounts of vitamin C. This can improve your eye health in general and slow the development of cataracts.

 

8. Kale

One cup of cooked kale has 23% of your daily need for vitamin C, making it possible for you to consume this green vegetable. Additionally, it’s a fantastic source of the carotenoids lutein and zeaxanthin, which are crucial for eye health.

 

9. Kiwis

One kiwi contains 62% of the recommended daily amount of vitamin C. Regular consumption of kiwis can also improve immunity, promote blood circulation, and lower your risk of blood clots and stroke.

 

10. Rose hips 

This little rose plant fruit is sweet, acidic, and packed with vitamin C. Six pieces provide 132% of your daily value and, by promoting skin integrity, can aid in the development of healthier-looking skin.

 

11. Guavas

This delightfully sweet tropical fruit is a good source of lycopene and vitamin C. One guava provides 138% of the recommended daily intake and can help decrease cholesterol and blood pressure.

 

12. Brussel sprouts

You may get more than half of your recommended daily intake of vitamin C with just ½ cup of cooked Brussels sprouts. Additionally, they are a fantastic source of additional folate, manganese, potassium, and vitamins A and K.

 

13. Kakadu plums

Its native to Australia, this plum has the greatest known concentration of vitamin C, making it a real superfood. One plum provides over 500% of your daily recommended amount, which is 100% more Vitamin C than an orange.

 

14. Strawberries 

One cup of strawberries can provide you with more than 100% of your recommended daily intake of vitamin C. Along with folate, manganese, flavonoids, and antioxidants, you’ll also get a good dosage of beneficial plant chemicals.

 

15. American persimmons

One persimmon, a fruit that resembles a tomato in many ways, provides 18% of your daily value. The American persimmon has nine times more Vitamin C than its popular Japanese equivalent. Additionally, they are rich in vitamin A, antioxidants, and manganese, which can aid in blood clotting.

 

 

If you found this list of foods high in Vitamin C helpful, please share it on Pinterest!

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