Increased hair loss , constant mood swings, a feeling of fatigue, and even dry skin are some of the symptoms that indicate a
significant deficiency in vitamin C or ascorbic acid. To put an end to these problems, all you need to do is provide your body with the daily amount it needs. How? By eating some of the
foods richest in vitamin C. Below, we list them for your health.
Foods rich in vitamin C for the body
About 90 milligrams of this vitamin a day are what the body needs to function properly and promote growth, for example. This amount can be achieved by including foods considered to be high in this vitamin in your diet, which include the following:
1.Guava
About 228 milligrams of vitamin C per 100 grams of this fruit, according to the
National Institute of Health , are what the body can acquire by eating it. It is a tropical fruit that is the richest in this type of vitamin. Its consumption is recommended year-round, but especially during the colder months, when we may experience greater ascorbic acid deficiencies. In this case, it will strengthen the immune system to, among other things, prevent infections and colds.
2. Blackcurrant
We couldn't leave this other food out of this list, which provides 200 milligrams of
vitamin C per 100 grams. Specifically, it has four times as much as orange juice. Also known as sarsaparilla, it's interesting to know that it offers other health benefits. It helps reduce stress levels, strengthens bones, and significantly improves intestinal transit.
3. Red pepper
We all know that this product is a great source of fiber, but it's also a great source of ascorbic acid, which is the main ingredient in this article. What's more, it's interesting to know that it's richer in this acid than oranges. It provides the body with up to 190 milligrams per 100 grams. It's also rich in vitamin B and vitamin A, not to mention its significant antioxidant properties, which reduce the risk of cardiovascular disease and help us better assimilate iron.
4. Chile
144 milligrams per 100 grams is the vitamin C it provides. That's why it's in our top five and why it's recommended to include it in your diet, even if only occasionally. What's more, doing so will help prevent colds, boost your metabolism, and even reduce the risk of cancer.
5. Parsley
To conclude our section on the five foods richest in vitamin C, we present this other vitamin, which we commonly use as a condiment in numerous dishes. It provides 120 milligrams of vitamin C per 100 grams. In addition, it's worth noting that it reduces fluid retention, prevents cancer, and helps lower high blood pressure to optimal levels.
Other foods that are sources of vitamin C
So far, we've told you which foods you should include in your diet if you have a vitamin C deficiency because they're the ones that provide the most vitamin C to your body. But we can't overlook the fact that there are others that are also rich in the aforementioned:
1. Kiwi
This fruit provides approximately 93 milligrams of vitamin C per 100 grams, making it, among other things, a great ally for boosting immune systems and reducing the risk of colds. It also helps curb stress and improves skin health.
2. Cabbage
The kiwi provides the same amount of nutrients as this other food, which is very rich in water, vitamins A and B, and even fiber. It's equally interesting to know that, although it can be prepared in a variety of ways, it's best to eat it raw to fully enjoy all of its benefits.
3. Broccoli
This product's significant contribution of vitamin C to the body is significant: 89 milligrams per 100 grams. Therefore, it should be kept in mind when avoiding deficiencies in the aforementioned ascorbic acid. However, it's also appropriate to include it in your diet because it's rich in folic acid, calcium, and even iron. As you can see, there are a large number of foods you can include in your diet to help address the vitamin deficiency problem we're dealing with.
Complete table with the foods that have the most vitamin C:
| Food
|
Mg of vitamin C per 100g.
|
| Guava |
273 |
| Peppers of all kinds |
131 |
| Papaya |
80 |
| Pizzas |
74 |
| Kiwi |
71 |
| Cauliflower, cabbage and kale |
65-67 |
| Raspberry |
60 |
| Lemon and orange |
50 |
| Grapefruit |
44 |
| Turnip greens and turnip tops |
40 |
| Mango |
37 |
| Tangerine |
35 |
| Turnips |
31 |
| Citrus juice |
30 |
| Spinach |
30 |
| Asparagus, leek, tomato |
26 |
| Melon |
25 |
| Sweet potato and yam |
25 |
| Passion fruit |
24 |
| Broad beans, green beans |
24 |
| Green peas |
23 |
| Pumpkin and zucchini |
22 |
| Fresh roe |
20 |
| Pineapple |
20 |
| Swiss chard and radishes |
20 |
| Onion and spring onion |
19 |
| Brains |
19 |
| Non-citrus fruit juices |
18.5 |
| Custard apple |
18 |
| Potato |
18 |
| Frozen peas |
18 |
| Sweetbread |
18 |
| Avocado |
17 |
| Blackberry |
17 |
| Natural tomato |
16 |
| Khaki |
16 |
| Liver |
15 |
| Quince and fruit pastes |
13 |
| Lettuce and escarole |
12 |
| Mashed potatoes (flaked, dehydrated) |
12 |
| Garlic |
11 |
| Kidneys |
11 |
| Cucumber, beetroot |
10 |
| Fried tomato |
10 |
| Apple, banana |
10 |
| Artichokes |
9 |
| Cherries and sour cherries |
8 |
| Peach, apricot, pomegranate, pineapple in syrup |
7-8 |
| Pistachios |
7 |
| Jams |
7 |
| Celery |
7 |
| Eggplants and carrots |
6 |
| Chips |
6 |
Supplementation rich in Vitamin C
Of course, you also can't forget that another option available is supplementation. For example, at
Be Levels, we have the
vitamin C supplement that may be of most interest to you . This one offers the aforementioned vitamin C in its liposomal form, which guarantees better absorption by the body and a longer-lasting effect. If your lifestyle makes it difficult for you to provide your body with the amount of vitamin C it needs,
Be Levels Liposomal Vitamin C may be the most effective solution for you.
Whether
you eat foods rich in vitamin C or take it through supplements , your body will thank you and your quality of life will improve substantially.
