Top 14 List Foods Contain High Vitamin C

List Foods Contain High Vitamin C. Ascorbic acid or often called vitamin C is a type of water-soluble vitamin. Vitamin C is needed by the body, especially in maintaining health. But unfortunately, vitamin C cannot be produced by the body and must be imported from the outside. Therefore, you should eat lots of foods that contain high vitamin C.

Everyone's vitamin C needs are different. All that can be adjusted to the conditions, daily activities, and age. The daily requirement of vitamin C include:

  • The need for adult vitamin C is about 60 mg/day
  • Children's vitamin C requirement 45-50 mg / day
  • Needs vitamin C pregnant women 70 mg/day.
  • The requirement of vitamin C nursing mothers 95 mg/day.

Daily vitamin C intake must be met optimally. Because if not, your body will be quickly attacked by germs and viruses cause the emergence of dangerous diseases. Here's a quick review of foods that contain a source of super high vitamin C.

Foods Contain High Vitamin C Sources (Vegetables)

1. Cabbage (92.6 mg / 100 gram)

Cabbage is a type of vegetable source of vitamin C which is often used as fresh vegetable and vegetable preparations. It has a reasonably typical taste, but not many people like the cabbage. In fact, regular consumption of cabbage can provide significant benefits for health.

Eating cabbage regularly every day will be able to provide fiber 5 grams, 50 calories, and 3.76 grams of protein. Even the content of glucosinolates in cabbage is beneficial to prevent deadly cancers.

2. Green Peppers (56.5 mg / 50 grams)

Green pepper is not as famous as red pepper. Maybe only a few people who like to eat green peppers. Usually, green peppers are used as a mixture of salad or seasoning. Apparently, green peppers contain a variety of nutrients needed by the body.

Besides acting as a source of vitamin C, every 50 grams of green peppers also contain fiber compounds of 1.6 grams, 13 calories, and 0.52 proteins. These are the ingredients that you should regularly consume to keep your body fit.

3. Kale (53 mg / 50 gram)

Kale into the cabbage family, but kale has characteristic green leaves and wavy. Kale is usually cooked to be Chinese with salt added. Although it looks the same as mustard greens, this type of vegetables has more complete nutrition.

With the consumption of 50 grams of kale a day, then you will get protein intake of 2.57 grams, fiber 3 grams, and 39 calories. Meanwhile, the vitamin C content in kale is used to prevent dehydration and cancer. Even vitamin K material is beneficial for blood circulation.

4. Broccoli (49 mg / 100 gram)

Foods that contain vitamin C next is broccoli. This in fact also includes the type of cabbage plant but tends to have a fruit shape that can and crunch. Besides, its distinctive green color also distinguishes it from cabbage vegetables.

Broccoli is able to meet vitamin C about 49 mg each you consume 100 grams. Not only that, but in broccoli also contained 3 grams of fiber, 23 calories, and 1.76 grams of protein. Broccoli is delicious when you use to undergo a healthy diet program.

5. Bok Choy (42 mg / 100 gram)

Probably still strange to hear the name 'Bok Choy.' Overview of this vegetable is similar to the mustard, but it has a stem that tends to short and wide. You can use the leaves and stems as processed soup or other dishes.

Usually, bok choy much processed into Chinese cuisine with a distinctive marinade. In every 100 grams of bok choy, you will get 1.9-gram fiber intake, 21 calories, and 2.78 protein.

6. Cauliflower (26 mg / 100 gram)

Cauliflower is almost similar to broccoli, but it has a more dense structure and a yellowish white color. It tastes sweet and crispy, making this vegetable an idol in the hearts of people. You can also make culinary delights with cauliflower.

The source of vitamin C in cauliflower is useful for boosting the immune system, acting as an antioxidant antidote to free radicals, and much more. With a regular consumption of 100 grams of cauliflower, you will get 2 grams of fiber, 12 calories, and 1.23 grams of protein.

7. Pumpkin (23 mg / 100 gram)

Pumpkin including the type of plant that propagates. In contrast to other plants, pumpkins are more accessible to grow anywhere, even trash cans. Yellow pumpkins tend to be preferred because they have a soft texture and sweet taste.

Consumption of at least 100 grams of pumpkin a day, it will suffice fiber 2.1 grams, 23 calories, and 1.23 grams of protein. While the source of vitamin C in the pumpkin is used to prevent free radicals, increase immune, prevent premature aging, and much more.

8. Sweet potatoes (21.3 mg / 100 gram)

Sweet potato is one type of food that contains vitamin C with a fresh and soft. The unique sweet potato aroma makes it widely processed into a culinary variety.

In addition to delicious consumed, sweet potatoes also have many health benefits for the body. With a minimum consumption of 100 grams a day, then your body will get 100 calories, 3.7 fiber, and 2.17 protein. The content of vitamin C in sweet potato is used to prevent cancer and virus attacks.

9. Radish (22.1 mg / 100 gram)

Glimpses of these radishes are similar to cucumbers, but the white color of the meat makes the turnips look more refreshing. This white pigment indicates the natural mineral content of radish is high enough.

With your consumption of radish at least 100 grams a day, then the body will get 2.6 grams of fiber, 23 calories, and 0.78 protein. Also, the natural mineral content such as calcium, phosphorus, and magnesium in it is also beneficial for increasing bone density.

10. Potato (15.2 mg / 100 gram)

Potatoes are well known for high potassium content that can reduce hypertension and prevent kidney disease. Although still rarely consume potatoes, but abroad has many who make it as a substitute for carbohydrates.

11. Strawberries (83 mg / 100 gram)

Strawberries Behind the acid and the waxy strawberries, it turns out this fruit has a lot of vitamin C. In addition to rich in vitamin C, the fruit is identical to the red color also has a lot of content as well as and antioxidants. Both have an important role in protecting the heart from excessive LDL cholesterol.

12. Kiwi (62 mg / 100 gram)

Kiwi Some people may be surprised to learn that Kiwi has more vitamin C than oranges. Yes, this green fruit turned out to contain vitamin C as much as 92 mg in every 100 grams. That is, the amount is sufficient daily vitamin C requirement. Fruit derived from New Zealand also has the content of flavonoids and potassium equivalent to bananas. As quoted from, children who regularly eat this fruit will have a stronger respiratory tract than other children.

13. Guava (378 mg / 60 gram)

Guava seeds proved to have a huge amount of vitamin C. A guava can contain vitamin C up to 250 mg or more than twice the daily vitamin C requirement required by our body. Guava is also very rich in fiber, folic acid, potassium, and manganese. Various content makes guava into one of the fruits that are suitable for you who are running a diet program. In Indonesia alone, this fruit is straightforward to find and sold at affordable prices.

14. Tomato (14.5 mg / 50 gram)

Tomato is also known as a source of vitamin C is quite abundant. In every 100 grams of tomatoes, there is about 100 mg of vitamin C. these amounts are enough to meet daily needs. Interestingly, tomatoes can also be consumed in various ways, ranging from cooked, juiced, until eaten directly.

14. Papaya (85mg / 100 gram)

Papaya Although not acidic as oranges, but papaya has a lot of vitamin C content. One papaya fruit can meet the needs of vitamin C every day. Besides, papaya also has vitamin A, and vitamin E is quite a lot. The second fruits of this fruit can also be combined with various types of food and beverages. One of the quite popular papaya processed is the sweets.

Each potato consumption weighs 100 grams, then you will get a fiber intake of 3.2 grams, 178 calories, and 4.2 grams of protein. The content is more complete with the source of vitamin C of 15.2 mg is good for the immune system.

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