The 12 best sources for vitamin C

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Sat. June 29, 2013 by Michelle Marks, staff writer

Peppermint Tea(NaturalHealth365) Since our body doesn’t produce it – vitamin C is essentially the most important vitamin you’ll ever consume for overall good health. Vitamin C can help prevent, lessen, and even reverse degenerative health problems, such as heart disease, cancer, diabetes, osteoporosis, arthritis, and Alzheimer’s disease. It offers protection against colds and flu and can eliminate the threat of every virus known to man – if taken in large enough dosages.

One of the most important health tips you’ll ever receive – would be to consume vitamin C, on a daily basis. Generally speaking, most people would benefit from 1 to 2 grams of vitamin C (daily) – but those suffering from serious health conditions may require substantially more. Always consult a qualified healthcare provider for best results.

Naturally, choosing the right foods to consume each day will go a long way to keeping you healthy and strong. Unfortunately, the vast majority of the population have been taught that an orange is the “best source” for vitamin C. But, while oranges have a nice amount of C, they actually aren’t the food with the highest levels by far!

Let’s take a closer look at the best sources of vitamin C – some of them may surprise you.

1. Camu Camu has about 30 times more vitamin C than oranges. This fruit that originates from a shrub in the Amazonian rainforest also has extremely high levels of iron, potassium and B vitamins. About 1/2 a teaspoon of powdered camu camu provides more than 400% the RDV of vitamin C.

2. Amla is also commonly referred to as “Indian gooseberry,” this antioxidant rich fruit is important in ayurvedic medicine. Juice from the amla has about 20 times as much vitamin C as oranges. This green round fruit can be found on a tree that grows in tropical India.

3. Guava actually has the highest level of vitamin C, so when you’re looking for the top sources of vitamin C, don’t miss this often overlooked fruit. The guava has about 228 mg of vitamin C.

4. Red and green hot chili peppers – While you might not be able to tolerate eating one on its own, both red and green hot chili peppers are also among the absolute best sources of vitamin C. There is about 181 mg in a half cup of chopped peppers; this is a whopping 182% of the DV. A single chili pepper provides about 110 mg of vitamin C.

5. Red Pepper is a great way to jazz up your salad. A half cup of red sweet peppers offer 142 mg of vitamin C. If you cook them, the level gets reduced a little, but it’s still impressive.

Green peppers are lower in vitamin C, as they have about 60 mg in a half cup.

6. Acerola cherry, uncommon to many people, is a tiny fruit that has about 65 times as much vitamin C as an orange. This fruit is available in powder, supplements and also as a frozen berry that you can add into shakes and smoothies.

7. Kiwis have about 70 mg of vitamin C, so it also easily tops the orange. A little known fact, when you eat a kiwi, you’ll also receive as much potassium as you would from a banana!

8. Oranges aren’t at the tip-top of the list of the best sources of vitamin C, but they still offer a substantial amount. One orange or a 3/4 cup of juice has about 70 mg. Orange zest is also packed with Vitamin C, so don’t just throw away this amazing part of the fruit. It’s amazing when added to soups or salads.

Of course, whenever possible, always buy (or grow) organic oranges or any other piece of produce.

9. Strawberries have about 50 mg of vitamin C per ½ cup. You’ll also get a high amount of fiber and antioxidants with this fruit or just about any other whole fruit or vegetable.

10. Leafy greens, like kale and mustard greens, are quite high in vitamin C. For example, just one serving of raw kale provides 120 mg.

11. Melon, from cantaloupe and honeydew to watermelons, are a delicious way to boost up your vitamin C intake. One cup of cantaloupe has about 67 mg of Vitamin C.

12. Cruciferous vegetables, like broccoli, Brussels sprouts and cauliflower are great additions to a vitamin C rich diet. You can get 89 mg in a serving of broccoli, and 75 mg per cup of Brussels sprouts. Just don’t overcook the vegetables or you’ll lose the nutritional value.

People reach for vitamin C during the winter when they are facing a cold of flu. However, it really makes sense to get enough vitamin C all year long, as it strengthens the immune system, helps to maintain healthy tissue and cellular function. Consuming these delicious natural sources of vitamin C daily will improve your iron absorption rates, protect your cells from free radical damage and lower your cancer risk in the process. What’s not to love?

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Sources:
http://www.healthaliciousness.com/articles/vitamin-C.php
http://www.globalhealingcenter.com/natural-health/foods-high-in-vitamin-c/
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109

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