Foods richest in vitamin C that you should keep in mind

Estimated read time: 5,4 minutes.

Increased hair loss , constant mood swings, a feeling of fatigue and even dry skin are some of the symptoms that indicate that we have a significant deficiency of vitamin C or ascorbic acid. And in order to put an end to these problems, what you have to do is provide the body with the daily amount it needs of that. How? Resorting to eating some of the most vitamin C-rich foods out there. 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 to promote growth, for example. And they can be provided by including in the diet the foods that are considered to have the greatest amount of it, which are the following:

1.Guava

Some 228 milligrams of vitamin C per 100 grams of said fruit, as indicated by the National Institute of Health , are what can be given to the body by eating it. It is a tropical fruit that is the richest in terms of that. Its intake is recommended throughout the year, but especially in the colder months, which is when we can have more ascorbic acid deficiency. In this case, it will strengthen the immune system to, among other things, prevent infections and colds.

2.Blackcurrant

In this list we could not fail to include this other food, which provides 200 milligrams of vitamin C per 100 grams. Specifically, it has four times the same as orange juice. It is also known as sarsaparilla and it is interesting to know that it gives us other health benefits. Thus, it helps us reduce stress levels, strengthens bones and considerably improves intestinal transit.

3.Red pepper

We all know that this product is a great source of fiber, but it is also a great source of ascorbic acid that concerns us now. Moreover, it is interesting to know that it is richer in this than orange. And it is that it gives the body up to 190 milligrams per 100 grams. In the same way, it is rich in vitamin B and vitamin A, without forgetting that it has an interesting antioxidant effect, which reduces the risk of cardiovascular disease and helps us better assimilate iron.

4.Chile

144 milligrams per 100 grams is the contribution of vitamin C that it makes. Hence, it is in our top five and it is advisable to include it in the diet, even if only occasionally. What's more, by doing so it will help us prevent colds, stimulate our metabolism and even reduce the dangers of having cancer.

5. Parsley

To conclude our section on the five foods richest in vitamin C, we present this other one, which we regularly use as a seasoning in numerous dishes. In his case, he guarantees 120 milligrams of that for every 100 grams. In addition to this, it must be emphasized that it reduces fluid retention problems, prevents cancer and lowers high blood pressure to optimal levels.

Other foods that are a source of vitamin C

Up to now we have made you aware of the products that you should include in your diet if you have a vitamin C deficiency because they are the ones that will contribute the most to your body. But we cannot ignore that there are others who are also rich in the aforementioned:

1.Kiwi

About 93 milligrams of it per 100 grams is what this fruit offers, which makes it, among other things, a great ally to improve defenses and reduce the risk of suffering from colds. In addition, it helps curb stress and improves skin health.

2.Cabbage

The same amount that the aforementioned kiwi provides is that of this other food, which is very rich in water, vitamins A and B and even fiber. No less interesting is knowing that, although it can be prepared in multiple ways, it is advisable to eat it raw in order to fully enjoy all its properties.

3.Broccoli

The important contribution that this product makes of vitamin C to the body is interesting: 89 milligrams per 100 grams. Hence, it must be kept in mind when avoiding deficiencies in the aforementioned ascorbic acid. But it is also appropriate to integrate it into the diet because it is rich in folic acid, calcium and even iron. As you can see, there are a large number of foods that you can include in your diet in order to end your problem of lack of vitamin at hand.

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
pizza	74
Kiwi	71
Cauliflower, sprouts and cabbage	65-67
Raspberry	60
lemon and orange	fifty
Grapefruit	44
turnip greens and turnips	40
Mango	37
Tangerine	35
turnips	31
citrus juice	30
Spinach	30
Asparagus, leek, tomato	26
Melon	25
sweet potato and sweet potato	25
Fruit of the passion	24
broad beans, green beans	24
Green peas	23
pumpkin and zucchini	22
fresh roe	twenty
Pineapple	twenty
Swiss chard and radishes	twenty
onion and scallion	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	fifteen
Quince and fruit pastes	13
lettuce and escarole	12
Mashed potato (flaked, dehydrated)	12
Garlic	eleven
Kidneys	eleven
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 cannot forget that another option that you have at your fingertips is to rely on supplementation. Thus, for example, at Be Levels we have the vitamin C supplement that may interest you the most . And it is that this offers you the aforementioned in its liposomal form, which guarantees that it is better absorbed by the body and that it has a more lasting effect. If, due to the type of life you lead, it is 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.