We all know we should be eating our vitamins, including vitamin C. Vitamin C, also known as ascorbic acid, is a water-soluble micronutrient found naturally in a range of foods. Unfortunately, humans don’t naturally synthesize vitamin C – unlike most other species of animals. That’s why it’s vital to understand which foods are good sources of vitamin C – and the good news is it’s not just oranges and other citrus fruits that are high vitamin C foods!
Eating Foods High in Vitamin C: The Benefits
Vitamin C is crucial in the production of collagen, which helps maintain healthy connective tissue and promotes wound healing. Without vitamin C, collagen production breaks down, leading to brittle bones, fatigue, bleeding, and death.
Today, we have a much better understanding of why foods with vitamin C are healthy for us. Eating high vitamin C foods promotes:
- An effective immune system
- Healthy skin
- Healthy blood vessels
- Better cellular repair
- Lowers the potential risk of serious disease, based on some studies
- Faster wound healing
- Healthy teeth and bones
How Much Vitamin C in an Orange: Good Sources of Vitamin C
Are oranges really the best source of vitamin C? Plenty of advertisements would lead you to believe oranges and orange juice are some of the best sources of vitamin C. Still, it’s worth remembering that many juice drinks are incredibly high in sugar, which can contribute towards the risk of diabetes.
When compared with oranges and their vitamin C levels, other vitamin C-rich foods have a higher amount of vitamin C! So, what foods have vitamin C in the highest quantities?
Vitamin C Fruit Sources
The Kakadu Plum
What has vitamin C in the highest concentration? An exotic-sounding fruit from Australia called the Kakadu plum is the winner – that we know of so far. Kakadu contains a maximum of 5,300 mg of vitamin C per 100 g of fruit, and one plum can provide 530% of your recommended daily volume (DV) of vitamin C.
Each guava contains around 126 mg of vitamin C, which is 140% of your DV. Studies show that guavas may also be effective at lowering cholesterol and blood pressure. For example, 100 g of guava flesh contains 228 mg of vitamin C.
Strawberries aren’t just luscious and sweet. They’re a good source of vitamin C, with 59 mg per 100 g of fruit. Eat your strawberries as fresh as possible to get the highest benefits from the fruit.
Of course, we had to answer the central question: How much vitamin C is there in an orange? These juicy treats boast a respectable 53 mg per 100 g of fruit. Just remember to eat the whole fruit to get the benefits of the fiber and other micronutrients, as vitamin C in orange juice is accompanied by very little fiber and so much sugar.
Other Foods High in Vitamin C
One of the more unlikely candidates for high vitamin C foods is the potato, a surprising and satisfying source of ascorbic acid. The problem with potatoes is that different varieties offer differing amounts of vitamin C, ranging from 3.1 mg to 81 mg per 100 g of potato. So, preserve as much vitamin C as possible by cooking your potatoes with the skin on.
Cooking most foods destroys a lot of the nutritional content. For example, mustard greens or mustard spinach is so high in vitamin C that a cup of cooked greens still boasts 117g of vitamin C, which is 130% of your DV.
Okay, technically a fruit, but you’re more likely to find it with the veggies in the grocery store. Yellow bell peppers have the highest amount of vitamin C: 182 mg per 100 g of pepper flesh.
This green super veggie contains 89 mg of vitamin C in every 100 g. Broccoli is also associated with a decreased risk of inflammatory conditions.
Even More High Vitamin C Foods: Herbs
An essential ingredient in many Mediterranean dishes, thyme beats oranges hands down when it comes to concentration of vitamin C. Of course, the amount of thyme you use to season food won’t equal the weight of an orange! But it’s good to know that this herb is a powerful tool for boosting your immune system. Thyme contains 160 mg vitamin C per 100 g of the fresh herb.
Parsley contains 133 mg of vitamin C in every 100 g of fresh leaf, and because it’s often used liberally as a garnish, this makes it a healthy addition to many meals. It also helps you absorb the iron in your food.
Cilantro boasts a massive 567 mg of vitamin C per 100 g of the fresh herb. Remember, cilantro is the fresh green leaves, not the ground or whole seeds, which are often also available from herb suppliers and are usually labeled “coriander.”
What Has Vitamin C in Ideal Quantities: Supplements
Not everyone has the time or skill to seek out the fruits and vegetables to give them the vitamin C boost needed for good daily health. Foods rich in vitamin C often lose some useful micronutrients when cooked, and not everyone enjoys raw veggies. That’s why intelligently crafted supplements made for organ health are more in demand than ever.
An effective supplement has a range of vitamins combined to promote the absorption of the nutrients. Revive’s Immune Multi supplement is a great example. These veggie capsules combine vitamin C with other beneficial vitamins and minerals for an energy-boosting supplement that helps protect the immune system and provide improved overall wellbeing.
Supplements can be an essential part of your healthy lifestyle, and if you’re worried that you’re not getting enough vitamin C foods in your diet, talk to Revive and find out which supplement is best for you.
Vitamin C is crucial for healthy skin and an effective immune system. Knowing how much vitamin C is in an orange compared to other sources helps you make sensible dietary choices, including choosing to take supplements to ensure you get your daily dose of micronutrients.