In France, it is advised to take 110 mg of vitamin C per day for an adult person. It has many benefits for the body. Indeed, it relieves fatigue, stimulates the immune system, prevents colds, gout, cancer and cardiovascular disease. To help you consume more of it, here is the dosage of the 15 foods richest in vitamin C.
1- The camu camu
The camu camu is a fruit of Amazon. It contains 5000 mg of vitamin C per 100 g. Berries thus contain 20 to 50 times more vitamin C than oranges. To consume them, most often they must be crushed and then drained. Then mix them with water, the juice formed is a very good natural remedy rich in energy. There are many food supplements based on camu camu.
2- The acerola cherry
The acerola cherry is a fruit containing 1677 mg of vitamin C per 100 grams, 20 to 30 times more than the orange. It is, therefore, one of the foods containing the highest amount of vitamin C. This small red fruit is native to Brazil. It is eaten in juice or powder form. You should then limit the quantity to 1 g per day. To obtain a suitable dosage, consult your doctor. This fruit is often eaten as a dietary supplement.
3- Sea Buckthorn
For 100 g of fruit, the sea buckthorn contains 500 and 900 mg of vitamin C, far more than oranges. You have the choice between several forms to eat it: in juice, extracts, capsules, honey or even jelly… To consume it, no precise indication is proposed, but you must consume it in moderation.
The Rosehip is made up of the red receptacle area that contains the fruit of the rose and rosehip. It is also known as scratching hair. This food contains 426 mg of vitamin C per 100 g, much more than citrus fruits. You can find it as a dietary supplement in capsule or powder form. Taking a rosehip cure will strengthen your immune system.
5- Goji berries
Native to China and Tibet, Goji berries are a food rich in vitamin C. Indeed, 100 g of Goji berries, contain approximately 150 g of vitamin C sufficient to prevent various diseases. Moreover, they also contain antioxidants. To preserve them better, they are often dried.
Parsley is sold fresh in sachets or bunches. It should be known that 100 g of parsley represents 277 mg of vitamin C. This aromatic herb is also rich in vitamin A and B9. So don’t hesitate to add it to your salads, vegetables, and soups to fill up on vitamins.
Guava is a fruit native to South America. The guava is a mine of vitamin C, for 100 g of guava, you get more than 220 mg of the vitamin. This fruit can be eaten cooked or plain, with or without the peel. You can make jelly or jam from it. It can also be added to fruit salads, sauces, pies or ice cream.
Blackcurrant is a considerable source of vitamin C since 100 g of the fruit contains at least 181 mg of this vitamin. Blackcurrant has antioxidant properties. You can eat it with Fromage blanc or in the form of jam, syrup, pie.
9- Red pepper
The red pepper is a food known for its virtues against muscular pain, rheumatoid, neuropathy and osteoarthritis. It also contains a remarkable amount of vitamin C: 143.7 mg per 100 g. It has many benefits to help with weight loss. Be careful, powdered red chili pepper contains only a small proportion of vitamin C, it is better to avoid eating it in this form if you want to benefit from its vitamin C content.
10- Curly kale
Kale is a food rich in vitamin C. 100 g of kale contains 120 mg of vitamin C. It is also an easy vegetable to prepare. You can eat it raw or cooked. To do so, you simply mix it into your main dishes, salads, soups or juices.
For 100 g of pepper, there is more than 110 mg of vitamin C. Red peppers are higher in vitamin C than green peppers. To prepare peppers, you can mix them in your salads or marinate peppers or cook as a side dish.
12- Kiwi 92 mg
One kiwi fruit almost covers your daily vitamin C needs. It contains about 92 mg of vitamin C per 100 g. Yellow kiwifruit contains even more vitamin C than green kiwifruit. It is best to eat it fresh or in juice form to retain its maximum benefits.
Broccoli is an excellent source of vitamin C. You should know that 100 g of broccoli contains 89.2 mg of vitamin C, which is about twice as much as an orange. Also, this cruciferous is highly recommended for those who wish to start a slimming diet because it is low in calories.
Lychee is a food rich in vitamin C, in 100 g of lychee you have more than 71.5 mg of vitamin C. It is, therefore, a perfect fruit to add to your fruit salads. You can also take some during the day as a snack.
For 100 g of strawberry, you get more than 67.4 mg of vitamin C. To prepare them, we advise you to wash them well beforehand. Then, you can simply mix them with other fruits, cottage cheese or simply with a little sugar. Another advantage of strawberries is their low-calorie content.
Also to be read: Top 10 Negative Calorie Foods