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Top 10 Foods Highest in Vitamin C
Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk.
#1: Red and Green Hot Chili Peppers
An excellent way to spice up soups, curries, and sauces, red chillies provide ~143mg of vitamin C per 100g serving or 240% of the daily value, and green chillies provide almost double with 242.5mg per 100g serving or 404% of the daily value for vitamin C. Red and green chillies can be found at your local Asia market or Indian market, if not in your grocery store.
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#2: Guava
Depending on variety, guavas can provide as much as 228.3mg of vitamin C per 100g serving, which accounts for 381% of the daily value. Guavas are delicious tropical fruits that you might not always be able to find fresh, but are usually available in juice form.
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#3: Bell Peppers
A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of Vitamin C depends on color with green peppers providing the lowest amount at 80.4mg per 100g serving(134% RDA)and yellow peppers providing the most with 183.5mg of vitamin C in a 100g serving(306% RDA).
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#4: Blackcurrants
Used during World War II as a source of vitamin C when oranges became short, blackcurrants provide 181mg per 100g serving(302% RDA). Although more commonly found in Europe, blackcurrants are starting to become popular in the United States, particularly in the North East.
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#5: Thyme
The little tiny leaves of this herb can be sprinkled on top of nearly anything: fresh salads, breads, pastas, soups, and more. Along with a pleasantly sharp and fragrant taste thyme will provide a healthy dose of vitamin C with 160.1mg per 100g serving(267% RDA)
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#6: Parsley
A great herb to add contrast and depth to any soup or stew, as well as the major component in tabouleh, parsley provides 133mg of vitamin C per 100g serving, which accounts for 222% of the RDA.
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#7: Mustard Greens
A spicy tasting winter green with a kick, mustard greens provide 130mg of vitamin C in a 100g serving, which accounts for 217% of the RDA.
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#8: Kale
One of the most nutritious green vegetables around that is great steamed with wine, kale will provide 130mg of vitamin C in a 100g serving accounting for 217% of the RDA.
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#9: Broccoli
Addictive as a raw snack, and an excellent side dish steamed, broccoli provides 93.2mg of vitamin C in a 100g serving (155% RDA)
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#10: Kiwi Fruit (Chinese Gooseberries)
Tart and decorative kiwi fruits make a great component in any fruit salad. A 100g serving will provide 92.7mg of vitamin C which accounts for 155% of the RDA.
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