3 minWe all know that vitamin C is good for you. But where can you find this important vitamin? In this article, you will discover the best sources of vitamin C and how to get the most out of your diet.
In this article, you will read
- Which foods are rich in vitamin C
- What you need to do to preserve vitamin C
Sources of vitamin C
These are the amounts of vitamin C measured per 100 g of food:
- Rosehip (400 mg!): rosehip is a natural powerhouse of vitamin C and more!
- Citrus fruits (approximately 40-50 mg): Oranges, lemons, grapefruits, mandarins, limes, etc.
- Strawberries (64 mg)
- Bell peppers (80 mg): both red and green!
- Kiwi fruit (65 mg)
- Blackcurrants (150 mg): other berries also contain vitamin C, such as raspberries.
- Kiwi berries (70 mg): a lesser-known delicacy, but packed with vitamin C.
- Mangoes (40 mg)
- Pineapple (50 mg)
- Green leafy vegetables: spinach, kale, Swiss chard and other leafy vegetables.
- Broccoli and cauliflower (approx. 50 mg)
- Tomatoes
- Guava (220 mg)
- Lychee (40 mg)
- Papaya (55 mg)
- Mandarins (30 mg)
- Cantaloupe (40 mg)
- Potatoes (18 mg)
Preserving vitamin C: how heat and light affect vitamin C
Now that you have a list of sources of vitamin C, we can move on to the next step: preserving vitamin C in your diet!
Vitamin C is sensitive to heat and light, so it's important to prepare and store your food properly. Here are some tips:
- Eat as many fresh, raw fruits and vegetables as possible to maintain maximum vitamin C intake.
- If you want to eat vegetables hot, steam them instead of boiling them to prevent vitamin C loss.
- Store foods in a cool, dark place to reduce exposure to light.
Conclusion
Vitamin C is essential for good health and is found in many foods. Important sources include rose hips (400 mg), blackcurrants (150 mg), peppers (80 mg), and kiwis (65 mg). Citrus fruits, guava, strawberries, and green leafy vegetables are also rich in vitamin C. To get the most out of this vitamin, it is important to prepare and store your food properly. Heat and light can reduce vitamin C, so choose fresh, raw fruits and vegetables. Steaming instead of boiling and storing food in a cool, dark place helps to preserve vitamin C content. Follow these tips and enjoy the health benefits of vitamin C!
