Why consume foods rich in vitamin C?
The benefits of vitamin C
Vitamin C, also known as “ascorbic acid,” is a water-soluble vitamin, meaning it dissolves in water, just like B vitamins. It performs many functions within the body.
On one hand, it is regarded as the vitamin of energy and vitality. It reduces fatigue and improves physical performance, as shown in this study.
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Meanwhile, it strengthens the immune system and boosts natural defenses.
It is particularly important during the winter months to combat colds, infections, and winter ailments.
Finally, it has antioxidant properties. It fights against free radicals, prevents their establishment, and protects cells from damage.
Among its other benefits, we can mention the improvement of iron absorption, increased production of collagen, and even weight loss.
What are the vitamin C requirements?
Ascorbic acid is a vitamin that the body can neither produce nor store. Intake, therefore, occurs via dietary supplements or through food.
ANSES (French Agency for Food, Environmental and Occupational Health & Safety) recommends an intake of 110 mg/day for both men and women.
To meet these daily needs and avoid deficiencies, it is advisable to prioritize foods rich in vitamin C.
Top 10 foods rich in vitamin C
Camu camu
Camu camu is a small fruit with a tangy flavor. It is produced by Myrciaria dubia, a tree native to the Amazon.
Highly nutritious, it is one of the fruits richest in vitamin C. It contains about 6 g per 100 g, which is 10 times more than an orange! Thus, a single teaspoon of camu camu powder fulfills 750% of the daily recommended intake (DRI).
How to consume it: the fresh fruits are sour and bitter. Prefer the powder that mixes easily with juices, smoothies, or milkshakes. You can also add it to your yogurts, breakfast cereals, and desserts.
Acerola
Native to tropical regions, acerola is a small cherry-like fruit. It has a high vitamin C content: nearly 2 g per 100 g.
It is particularly interesting because the vitamin C it contains is a naturally highly bioavailable form. It is better absorbed by the body than synthetic vitamin C, which is often found in dietary supplements and multivitamins.
How to consume it: acerola has a sweet and tangy flavor. You can consume it in powder form mixed with smoothies, juices, and yogurts. It is also available in tablets.
Cashew apple
The cashew apple is the fruit of the cashew tree, a tree from Brazil. It bears a nut at its end: the famous cashew nut. But here, it is the pear-shaped stem that interests us.
Indeed, it is an excellent source of vitamin C: about 500 mg per 100 g. That’s 4 times more than an orange and 8 times more than a pineapple.
How to consume it: it has a juicy and sour flesh. You can eat it raw, cooked, or as a juice.
Guava
Guava is the tropical fruit of the guava tree, native to South America. Depending on the variety, it has an apple or pear shape.
It has great nutritional qualities, including a high vitamin C content: about 400 mg per 100 g of fruit.
How to consume it: it can be eaten raw or cooked (compotes, jams…). Very refreshing, it is ideal in smoothies, juices, and fruit salads. Its flavor is similar to that of a peach.
Rosehip
The rosehip is the fruit of the wild rose, also known as “wild rose.” It appears as red-orange berries with a tangy taste.
The pulp of the berries can contain between 300 and 1300 mg of vitamin C per 100 g.
How to consume them: berries can be eaten fresh (after removing the stinging hairs). You can also prepare them as tea, syrup, or jam. Rosehip powder can be added to smoothies, juices, yogurts, and fruit salads.
Red fruits
Red fruits are a good source of vitamin C. Blackcurrant, with its 200 mg per 100 g, is certainly the most interesting of all.
We can also mention strawberries (54 mg per 100 g), redcurrants (30 mg per 100 g), raspberries (19 mg per 100 g), and blueberries (10 mg per 100 g).
How to consume them: add red fruits to your homemade desserts (cakes, pies…), stewed fruits, smoothies, and health juices.
Aromatic herbs
When added to your dishes, aromatic herbs enhance your diet and increase your vitamin C intake.
Parsley contains 190 mg per 100 g and thyme 160 mg per 100 g. We also recommend dill (70 mg per 100 g), chives (40 mg per 100 g), and basil (15 mg per 100 g).
How to consume them: simply add them to your dishes, juices, and green smoothies for added flavor. Prefer fresh aromatic herbs.
Peppers
Peppers offer substantial amounts of vitamin C. Indeed, they contain on average 120 mg per 100 g, whether they are green, yellow, or red.
How to consume them: you can eat them raw, sliced into strips, and added to salads or a sandwich. They can also be prepared stuffed or in ratatouille.
Cabbage
Cabbage, and cruciferous vegetables in general (broccoli, arugula, turnip…), contain an interesting amount of vitamin C. However, there are nutritional differences depending on the varieties.
Kale cabbage, for example, contains about 120 mg per 100 g. Broccoli, on the other hand, has 90 mg per 100 g, while Brussels sprouts contain 60 mg.
How to consume them: cabbages can be eaten raw, grated in salads, or cooked (steamed, mashed…). You can also ferment them.
Citrus fruits
Citrus fruits are known for their high vitamin C content. Oranges, which are certainly the most well-known, contain 53 mg per 100 g.
Lemon zest, meanwhile, provides 130 mg of vitamin per 100 g. You can also consume grapefruit (60 mg per 100 g), clementines (50 mg per 100 g), or kumquats (45 mg per 100 g).
How to consume them: fresh, in juices, in fruit salads… Add grated lemon zest to cakes or on your salads.
