Vitamin C, commonly called ascorbic acid, is a necessary nutrient that aids the health of our cells, skin, and immune system. This water-soluble vitamin is an antioxidant that protects our bodies from free radical damage, promotes collagen production, and aids in iron absorption. With so many benefits, ensuring you're getting enough vitamin C in your diet is important.
This blog will explore the top 10 foods high in vitamin C and discuss how this nutrient can affect our health and skin.
1. GuavaGuava is an exotic fruit that's a fantastic source of vitamin C. One guava contains a whopping 377mg of vitamin C, more than four times the daily recommended intake for adults
2. Kiwi
Kiwi is another fruit rich in vitamin C, with one medium-sized kiwi providing around 64mg of vitamin C. This fuzzy, green fruit is also packed with other essential nutrients like potassium, vitamin E, and fibre.
3. Bell Peppers
Bell peppers are a colourful addition to your meals and a great source of vitamin C. A half-cup of chopped red bell pepper contains about 95mg of vitamin C, while yellow and green bell peppers contain slightly less.
4. Strawberries
These delicious red berries are packed with vitamin C, with one cup of sliced strawberries providing around 89mg of vitamin C. Strawberries are also high in antioxidants, which may help protect cells from free radical damage.
5. Papaya
Papaya is a tropical fruit that's rich in vitamin C. One small papaya contains about 95mg of vitamin C and other essential nutrients like vitamin A, potassium, and folate.
6. Lemons
Like oranges, lemons are all excellent sources of vitamin C. One medium-sized lemon provides around 70mg of vitamin C, while a small grapefruit contains about 64mg.
7. Pineapple
This tropical fruit is not only delicious but also a great source of vitamin C. One cup of pineapple chunks contains about 79mg of vitamin C and other nutrients like vitamin A, manganese, and copper.
8. Broccoli
Broccoli is a cruciferous vegetable that's packed with vitamin C. One cup of chopped, raw broccoli provides around 81mg of vitamin C, fibre, K, and folate.
9. Brussels Sprouts
Another cruciferous vegetable, Brussels sprouts, is a good source of vitamin C. One cup of cooked Brussels sprouts provides 54mg of vitamin C, fibre, vitamin K, and other nutrients.
10. Kale
Kale is a leafy green vegetable high in vitamin C, with one cup of raw, chopped kale providing around 80mg of vitamin C. Kale is also rich in other essential nutrients like vitamins A, K, and fibre.
Benefits of Vitamin C for Health and Skin
Let's look at this essential nutrient's numerous benefits for our overall health and skin.
1. Cell Health
Vitamin C is essential for maintaining the health of our cells, as it helps produce collagen - a protein that provides structure to our skin, bones, and connective tissues.
2. Wound Healing
Vitamin C is vital in wound healing, supporting new tissue growth and blood vessels.
3. Immune Support
Vitamin C supports our immune system, helping fight infections and illnesses.
4. Antioxidant Protection
As a powerful antioxidant, vitamin C protects our skin and body from free radical damage, which can lead to premature ageing and skin damage.
5. Skin Health
Topical vitamin C applications, such as the Vitamin C Skin Refiner, can help reduce fine lines, wrinkles, and uneven skin tone. This serum contains the highest dose of vitamin C in every drop, ensuring that your skin gets all the benefits of this essential nutrient.
Radiate Health and Beauty
Don't miss out on the amazing benefits of vitamin C for your health and skin. Make a conscious effort to incorporate vitamin C-rich foods into your diet and elevate your skincare routine with the highly recommended Vitamin C Skin Refiner. Together, they'll help you achieve optimal health and a radiant complexion.
