10 foods rich in vitamin C

10 foods rich in vitamin C

Does your child consume enough foods rich in vitamin C, an essential nutrient for the body, that contribute to the development and maintenance of tissues, blood vessels and cartilages? This vitamin that everyone is familiar with has not gained its popularity for nothing. Here's what foods contain significant amounts of vitamin C, apart from oranges and other known sources.

Your family needs multiple sources of vitamin C (ascorbic acid) in the diet, as this is also necessary for a perfect hormonal balance. It also acts as a very powerful antioxidant, reducing the level of oxidative stress in the cells and reducing the risk of cancer development.

The recommended daily dose of vitamin C is 60 mg, so make sure your family consumes as many foods rich in this wonder nutrient for health.

Hot peppers

The absolute champions at the natural vitamin C concentration are peppers, excellent ingredients for soups, sauces and spicy stews. About 100 grams of peppers contain 242.5 mg of vitamin C, which is 404% of the recommended daily dose. A single green pepper provides 109.13 mg of vitamin C.

Guava fruit

Even if in our country they are not very popular, guava fruits are even richer in vitamin C than citrus fruits, for example. A serving of 100 grams contains 228 mg of ascorbic acid, making up 381% of the recommended value of this vitamin every day.


Make no salad and no sandwich for your child, without a few slices of pepper. The amount of vitamin C in these vegetables varies depending on the color, as follows:

- yellow pepper: 184 mg / 100 g
- red pepper: 341 mg / 100 g
- green pepper: 132 mg / 100 g

Aromatic herbs

The aromatic herbs, both fresh and dry, are full of vitamins and minerals important for maintaining health, offering a appetizing taste of soups, sauces, stews or salads.

Thyme is an aromatic herb that contains the highest amount of vitamin C (160 mg / 100 g), followed by parsley, which provides 133 mg of vitamin C per 100 grams consumed.

Aromatic herbs are also an excellent way to taste the food when you do not want to use salt or vegetable, two harmful ingredients, which you should avoid as much as possible!

Cruciferous vegetables

Other foods that help you supplement your daily dose of vitamin C are cruciferous vegetables. Get your chicken to eat at least one serving of broccoli a week, as it provides 89 mg of ascorbic acid per serving of 100 grams.

Raw cauliflower contains not less than 46 mg of vitamin C per 100 grams, and Brussels sprouts provide 75 mg per serving (150 grams).

Kiwi fruit

Delicious when consumed alone or in fruit salads and desserts, kiwi fruits are excellent sources of vitamin C, especially in the cold season when they can be found more often on the market and can be the perfect remedy against the threat of seasonal colds. A kiwi fruit contains approximately 84 mg of vitamin C.

Papaya fruits

In addition to providing 62 mg of vitamin C per 100 grams, papaya fruits also have other superior nutritional qualities. They contain Vitamin A and Vitamin B9 (folic acid), two nutrients that the body needs for beautiful skin and perfect eyesight.


The strawberries are adored by the little ones and the big ones as well, and the happy event makes these fruits very healthy. They provide 58 mg of vitamin C per 100 grams consumed.

Black currants

Consume black currants as much as possible and recommend them to your family members. 100 grams of currants contain 181 mg of vitamin C, a negligible amount. They are also rich in antioxidants and other essential phytonutrients, which have proven useful in reducing the risk of disease in many specialized studies.

Fortified cereals

Full of excellent nutrients for the harmonious development of your child, fortified cereals contain not less than 210 mg of vitamin C per 100 grams.

What Vitamin C-rich foods do you eat in your family? Share with us the secrets of healthy eating in the comment section below!

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