Your need for Vitamin C increases as you get older, as well as during pregnancy. Vitamin C is not produced by the body, but is very important. It must therefore be consumed every day.
Vitamin C is very present in fruits and vegetables but a few are particularly rich. Discover the 5 best food sources of vitamin C. Remember if some are difficult to find in fresh form, they are widely used in food supplements.
Acerola is a tree that grows in the Caribbean and South America and produces a small red fruit no bigger than a cherry. This delicious exotic fruit is also traditionally called Caribbean cherry. It is a champion of vitamin C content: 1500 mg/100g.
This means that only one small acerola provides as much vitamin C as half a kilo of orange.
Brazil is a big grower and consumer of acerola. In the US, it is mainly consumed via food supplements, capsules, and drinks. It is also incorporated into other products with other ingredients.
2. Sea buckthorn
Sea buckthorn is a tree that grows in Asia and cold countries. It produces a small, light orange fruit. This small fruit, which is no larger than 1 cm diameter, has a vitamin C content similar to acerola.
It is also rich in vitamins E and B, and many minerals. In the US it is mainly consumed via food supplements, alone or with other ingredients in drinks, syrups or jelly.
3. Guava and blackcurrant
Guava is a tasty yellow fruit, a little bigger than a kiwi and its flesh is pink. It has a vitamin C content ranging from 300 to 1000 mg/100g. This tropical fruit, found in Latin America, Africa and Asia, is unfortunately difficult to find in the US other than in guava juice and guava jam.
Another tiny fruit which is also full of vitamin C: blackcurrant. It is estimated that its vitamin C content is up to 200 mg per 100 g. Blackcurrants aren't too hard to find, especially during summer. It is also often cooked to make blackcurrant juice, blackcurrant jam or sorbet.
4. Red pepper
Red pepper is the vegetable richest in vitamin C: 150 mg per 100 g on average. Red pepper is a green pepper that has matured.
Rich in fiber, the red pepper is waterlogged which makes it a low calorie vegetable. It is an excellent source of iron and vitamin A, and it is very rich in flavonoid and carotenoid type antioxidants.
Parsley is a particularly interesting food in the kitchen to increase vitamin C, as 100 g of parsley provide 130 mg of vitamin C, as well as calcium, magnesium and vitamin A.
Parsley is a medicinal plant that has more than one benefit. It can also lower blood pressure, as it also contains carotenoids among other antioxidants. It can be used mixed with other herbs in Mediterranean salads and many other dishes.