Here’s a fact: you need vitamin C to stay healthy. It protects your cells from the damaged caused by free radicals. It plays a key role in the growth and repair of your tissues. It helps your body produce collagen, which makes up your blood vessels, skin, cartilage, ligaments, tendons and more. It also aids in the healing of wounds and repairing of bones and teeth.
Vitamin C is essential to optimum health. However, the human body is not made to produce and store this vitamin, which is why daily vitamin C consumption is recommended. Loading up on vitamin C can shorten the length of time you are sick and reduce the severity of your symptoms. It can also boost your immune system. So, are you taking your daily dose of vitamin C?
Here are the top natural sources of vitamin C according to USDA’s Dietary Guidelines for Americans:
You are probably expecting oranges to top list, but no, guava bagged the spot. You can get 188 milligrams of vitamin C from just a half cup of the fruit.
Who would have thought that those sweet red peppers would make it on the second spot? Well, studies found that red peppers are loaded with immune-boosting vitamin C. A half cup of the fruit contains 142 milligrams of the vitamin and only 20 calories.
A medium size kiwi contains 70 milligrams of the vitamin, satisfying an adult’s vitamin C requirements for a day.
A medium-size orange is loaded with 70 milligrams of vitamin C. If you are juicing, you can get up to 93 milligrams of vitamin C per three-quarters of a cup.
When eaten fresh, the vegetable provides 60 milligrams of vitamin C per half cup. When cooked, green pepper offers 51 milligrams of the vitamin.
Eating the fruit fresh gives you 39 milligrams of vitamin C, while juicing the fruit gives you 50 to 70 milligrams of the vitamin per three fourths of a cup.
Tomatoes offer more than just carotenoid and lycopene. The fruit is also packed with vitamin C. An 8-ounce glass of tomato juice supplies you 18 milligrams of vitamin C – almost three quarters of the daily-recommended dose for male adults.
Aside from being a rich source of fiber and antioxidants, strawberries are also high in vitamin C. A 100 gram of strawberries provides 58.8 milligrams of the vitamin.