Sources Of Vitamin C...

Prefer To Get Vitamins From Your Food?

Written By Liz Oakes

Using food sources of vitamin C is the best way to get enough of this important nutrient. This is also an enjoyable way to get sufficient in your diet.

This may be of special interest if you have any of the health problems associated with vitamin C deficiency.

Broccoli, one of the food sources of vitamin CBroccoli is one of the food sources of vitamin C

Many people associate vitamin C with fruit, and this is of course true as many fruits have very high amounts of this critical nutrient. 

Although you may believe that eating fruit is the best way to get this essential vitamin, it is also high in a number of vegetables.

So if you find it hard to get enough by eating fruit be aware that you can also get good amounts in vegetables.

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Vitamin C Is Water Soluble So You Need To Get It Every Day!

Vitamin C is water soluble so you need to have it every day, as any excess is simply excreted by the body.

If you are trying to work out the best food sources of vitamin C to add to your diet to boost your vitamin C intake, there are a number of fruits and vegetables that contain this essential vitamin. 

Many people like to drink citrus juice thinking that they are getting an especially high amount of vitamin C in orange juice.

This is true as most of it is fortified, but often with synthetic vitamin C, as manufacturers add vitamin C to the juice to bring up the amount it contains.

Most orange juice is also fortified with vitamin D, so this is also helpful if you have vitamin D deficiency symptoms.

This is one of the vitamins for immune system health, so it is necessary to get sufficient every day. Having your RDA in your food makes it easy to remain healthy, and this is more important in the winter time as it is one of the natural cold remedies.

Unfortunately some juice sold is made from dried orange juice powder, so lacks the essential enzymes that fresh organic fruit juice contains. 

Surprisingly there are a number of fruits that are higher in vitamin C, although the citrus family do have an important role as they also contain flavonoids, such as rutin, hesperidin and quercetin.

As there are a number of benefits of quercetin this is a good reason to use citrus fruits and juices as part of a balanced diet.


Food Sources Of Vitamin C ... Top Fruits

Natural vitamin C is present in many fruits and some of the highest sources are some fruits that may be harder to find. The fruit you use will usually be what is available as it is in season.

Source of Vitamin C and Vitamin APawpaw is a good source of Vitamin C and Vitamin A

If you know that you have a deficiency of vitamin C and you have a choice, choose to eat some of the fruit that is higher on the list of food sources of vitamin C.

There are a number of fruits that have extremely high amounts of this vitamin, but many of these are difficult to find.

These specific fruits that you may look for that have extremely high amounts of vitamin C in them are acerola cherries, barbados cherries, baobab, camu camu, jujube, kakadu plum and rose hips.

You are probably thinking that you've never heard of these, except maybe the acerola cherries and rose hips as these may be found as ingredients in vitamin C complex tablets.

If you are able to get hold of any of these, think about adding them to your diet, as they are excellent sources of vitamin C.

As they may be hard to buy in shops, if your climate allows it, an alternative is to grow any of these unusual fruits, as this may be the only way you will get hold of them.

List Of Fruit That Contains High Vitamin C

Checkout the list below of fruit that contains Vitamin C. Amongst fruits that you may be able to buy, these are the top ten more common fruits that are highest in vitamin C:

The organic methods of producing our food creates fruit and vegetables that contain much higher levels of vitamins and natural enzymes. Read more here about organic food advantages.

  • Guava 188 mg in 1/2 cup fruit
  • Blackcurrant 155-200 in 1-2 fruit
  • Orange Juice 93 mg in 3/4 cup 
  • Orange fruit 70 mg in one medium fruit
  • Kiwi Fruit 74 mg in one medium fruit
  • Lychee 72 mg in 7 medium sized fruit
  • Papaya or Pawpaw 62 mg in 1/2 - 3/4 cup
  • Grapefruit Juice 50-70 mg in 3/4 cup
  • Strawberries 49 mg in 1/2 cup
  • Cantaloupe 47 mg in 1/4 of a medium sized fruit
  • Mango 57 mg in a whole mango (larger serving size) equiv 28 mg in 1/2 cup
  • Raspberries 30 mg in 100g or about 1 cup

Food Sources Of Vitamin C ... Top Vegetables

There are a number of vegetables that are good food sources of vitamin C. You will notice that some are higher cooked than raw, and others are better raw than cooked.

Red Pepper aids vitamin C deficiencyRed Pepper aids vitamin C deficiency

Creating salads using the vegetables that are higher in vitamin C may be beneficial, especially red peppers, which are much higher raw than cooked.

If you are cooking them, try stir frying them very lightly, so that you are only really just heating them through, as this may be may be beneficial as it will help to retain the vitamin C.

During the winter months when warm food is appreciated, increase the amount of vegetables you eat if you are not eating enough fruit.

List Of Vegetables That Contain Higher Vitamin C

Checkout the list below of the ten vegetables that are known to be higher in vitamin C:

Learn more about organic food and why you might choose to use it as your food source. What exactly is organic food? Do you know?

  • Red pepper or Capsicum 226 mg in 1/2 cup when raw, cooked 116 mg.
  • Green Pepper 60 mg in 1/2 cup raw 51 mg in cooked
  • Broccoli 58 mg in 1/2 cup when cooked, raw 39 mg
  • Brussels Sprouts 48 mg in 1/2 cup cooked sprouts
  • Sweet Potato 25 mg in 1/2 cup baked
  • Tomato Juice 33 mg in 3/4 cup
  • Cabbage 28 mg in 1/2 cup cooked, 16 mg in 1/2 cup raw shredded (coleslaw)
  • Spinach Leaves 28 mg in 1/2 cup raw
  • Tomato 16 mg in one medium raw
  • Potato 12 mg in 1/2 cup baked

Red peppers, sweet potatoes, brussel sprouts and broccoli also contain good amounts of vitamin A.

So if you have vitamin A deficiency symptoms you will be able to obtain extra of this essential vitamin as well.

If you know that you have health problems, and particularly if you have been receiving treatment that includes taking drugs, you could be deficient in this vitamin.

It is particularly important to have enough of this vitamin if you have allergies.

This vitamin is known to be beneficial to aid seasonal allergy symptoms.

Food Sources Of Vitamin C ... Use Organic Food

If you feel that you are deficient in vitamins, especially in vitamin C, and you are unable to use natural food sources of vitamin C to provide it, think about taking supplements.

Quality supplements containing vitamins and minerals will help to provide you with what you need, if you do not get enough vitamins from your daily diet.

Kiwi Fruit are a source of magnesium and potassiumKiwi Fruit are a source of magnesium and potassium

One of the simplest ways to take vitamin C is by using vitamin C powder or crystals.

Ecological Formulas powdered vitamin C is better than others as they make it from tapioca, which gives you a non GMO corn free Vitamin C.

The benefit of Vitamin C is that because it is water soluble any excess passes through you.

As Vitamin C is one of the natural remedies for colds, it is a good idea to boost it in your diet so that you will become naturally more able to resist any viruses or influenza.

Boost Your Immunity!

To strengthen your immunity at any time of year, but especially in the wintertime, it is highly beneficial to take any of the vitamins to boost your immune health.

It is good if you can use food sources to get your vitamins, and organic food is better as it contain more natural enzymes as well as high levels of all of the vitamins and minerals that you need.

There are advantages of eating organic food, so see if there is an organic farmers market operating in your local area. Often you can get organic produce there that is fresher and comes directly from the farms, and it may also be less expensive.

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