Foods rich in Vitamin C and its benefits

Learn about foods that have more vitamin C and its benefits, in addition to helping our immune system.

We all know that vitamin C is very good for our defenses and that we can get it from orange, but in reality there are a lot of sources of this micronutrient in addition to orange. But we will delve a little Super Fast Keto Boost deeper into the subject and we will see a wide variety of foods rich in vitamin C and their benefits , in addition to helping our immune system.

Let’s begin by saying quickly, that among the benefits that our body can obtain from vitamin C is the reconstruction of bones, tissues and blood vessels and a boost in the ability to synthesize calcium.

A wide variety of studies have confirmed that vitamin C has the ability to stimulate brain function, as well as heal wounds and help recovery after falling ill. And of course it is a powerful antioxidant that helps our body get rid of free radicals.

The Food and Nutrition Council of the Institute of Medicine recommends eating foods containing vitamin C every day , the amount needed for men 90 mg and for women 75 mg.

Below we will see a list of foods that are an excellent source of vitamin C to meet our daily consumption and take advantage of all the benefits that this vitamin has for our body:

Foods rich in vitamin C


Undoubtedly, strawberries are one of the healthiest and most delicious berries we have within our reach. Being number one on the list, strawberries contain a huge amount of vitamin C, but they also have a good amount of fiber and antioxidants, so it is good to protect the heart from bad cholesterol (LDL) and reduce stress. With a single serving of strawberry you will get almost half of the recommended daily intake of vitamin C.

Acerola Berry

Acerola berry: very similar to the apple but the size of a cherry. This berry is packed with vitamin C. In fact, we can say that it contains about 65 times more vitamin C than an orange. With a single berry you will be getting all the recommended amount of vitamin C. Although you can buy them made powder, it is recommended that the consumption of these berries is when they are fresh and raw.

Citric fruits

As I mentioned, it is well known that orange and other citrus fruits contain a good amount of vitamin C. An orange, grapefruit, lime, tangerine or lemons, all you have to do is peel them and eat them by segments or make them juice .

A glass of orange contains about 93 mg of vitamin C, while a small glass of grapefruit contains about 70 mg of vitamin C. As I mentioned at the beginning of the article, although citrus fruits are the most famous for containing vitamin C, this It does not mean that they are the ones that contain the most.


Blackcurrant is easy to distinguish by its dark purple color and its high vitamin C content. That’s right, currants contain about 180 mg of vitamin per serving, in addition to being loaded with iron, potassium, photochemicals and vitamin B5 . An excellent addition to obtain the minerals and vitamins that our body needs.


With papayas you can also get the recommended amount of vitamin C. A single serving of papaya covers the entire recommended dose of this vitamin. You can prepare it with a natural yogurt or in a smoothie. Papaya is also known for its high vitamin A content.


Arriving from New Zealand, kiwi is a fruit that has a good amount of vitamin C, since it even contains more than an orange. The Kiwi is also loaded with potassium and flavonoids. Even some studies have shown that children who consume kiwi have a stronger respiratory tract than children who do not consume it. So if you have children it is an excellent time for the next time you shop, the kiwi is on your list.


Guava is another fruit that is an excellent source of vitamin C, since a single guava offers us around 250mg. Which in a nutshell means that by eating a single guava you are consuming more than double the recommended daily dose.

But this is not all, since guava is also very rich in folic acid, potassium, dietary fiber and magnesium, which makes these fruits an excellent addition to our diet. Today we can find this fruit in most supermarkets, so you will have no problem adding it to your shopping list.


Entering the category of spicy foods, peppers are another excellent option to get vitamin C and beta carotene. Likewise, peppers have been the objects of different studies that relate them to cardio-protective benefits, they also prevent the formation of clots and cataracts and also reduce the probability of suffering a stroke or a heart attack.

With half a cup of raw pepper you will get 140 mg of vitamin C, and although all peppers are a good source of this vitamin, the yellow pepper is the one that contains the most, followed by the red pepper.


With just one cup of melon you will be getting around 67 mg of vitamin C and enough vitamin A and potassium.


Like melons, with watermelon you can get your daily dose of this vitamin, since with a serving of watermelon you will get 110% of the recommended daily amount.

Dark green leaves

With dark green leaves I am talking about watercress, chard, spinach, turnips, mustard sprouts and seaweed, foods that are a great source of vitamin C that should be in your daily diet. Each of these offers a different amount of vitamin C and other minerals and nutrients for our body.

Of all these, alphas are your best option, since they can offer us up to 130 mg of vitamin C with a single serving, which would be the required dose per day in a single serving.

Brussels sprouts

I know, you may not be a great lover of cabbages, but they have a great reputation for containing vitamin C and a large Super Fast Keto Boost Reviews number of vitamins and minerals that are beneficial to our body, such as Vitamin A and K, potassium, manganese, folate and dietary fiber. But of course, it will be a challenge to convince children to consume it for its health benefits.


Although you are not very fond of cauliflower, it contains a large amount of vitamin C. With just one cup of this food you will be obtaining 46 mg of vitamin C, in addition to dietary fiber, vitamin C and folate.

Amalaki fruit

You may have never heard of this exotic fruit from India, but you should, since it is a fruit that is full of nutrients that make it important within Ayurvedic pharmacopedia. This fruit is harvested, dried and used for its great health properties,

Amalaki fruit has large amounts of concentrated vitamin C, so it is no surprise that it has been given such good value for thousands of years for its ability to improve the immune system.


It doesn’t matter if it’s cooked or raw, broccoli is an excellent option in our diet. In addition to containing about 90mg of vitamin C per serving, it also has fibrous and nutritional benefits. Besides that it is one of the best foods you can consume for detoxification.

Selected herbs

Cilantro, thyme, basil, green chives and parsley are an excellent source of vitamin C. Dried herbs can be added to a wide range of dishes, so eating them shouldn’t be a problem.

One cup of basil contains about 130 mg of this vitamin, while thyme ranks first with 160 mg of vitamin C per cup. In addition to this benefit you can discover new flavors in your dishes.


Tomatoes are one of the most common foods, but not many people know that they contain vitamin C, especially if they are sun-dried tomatoes, since they contain a higher concentration. With 100 g of tomato you will get 100 mg of vitamin C, so it is an excellent option.

Benefits of vitamin C for our health

Well, now that we have seen an extensive list of foods in which you can find a good amount of vitamin C, I think it is the right time to talk about the benefits that this vitamin has for our body.

Strengthen our immune system

Let’s start with the most popular benefit of this vitamin. It is true that it considerably increases our body’s defenses, which helps us prevent a large number of diseases and cure ourselves of others. In addition to this, it is a powerful natural antihistamine that fights and prevents diseases and bacteria, infections and viruses.

Excellent antioxidant power

In addition to helping us prevent diseases, vitamin C is an excellent antioxidant, which means that it helps our body to get rid of free radicals that lower our defenses and cause aging.

It does not help with vision problems

People generally associate everything that has to do with vision with vitamin A, but it has been shown that this vitamin is an excellent benefit for the problem of cataracts, which is a very common problem in the elderly. This is thanks to the fact that it has a very large participation in the blood supply of sight.

Regulates blood pressure

Vitamin C is also an excellent regulator of blood pressure, helping to prevent high cholesterol levels, general heart problems and atherosclerosis.


Now you know that not only citrus fruits are rich in vitamin C, but there are a lot of fruits and vegetables that contain this vitamin, which should be part of our daily diet due to its great health benefits.

Leave a Reply

Your email address will not be published. Required fields are marked *