Foods High in Vitamin C

About Vitamin C

Vitamin C is a water soluble nutrient necessary for repairing and maintaining cells and bones as well as fighting infections, improving cholesterol, and lowering both cancer and cardiovascular disease risks. One of the most interesting facts about Vitamin C, however, is that the body cannot store Vitamin C -- it must continually be replenished through a healthy diet or regular nutritional supplements.

There are risks associated with taking too much Vitamin C in supplement form through capsules, lozenges, or pills. Overdosing on this nutrient can have several adverse affects, including headaches, diarrhea, nausea, and insomnia. Studies have shown, however, that ingesting extra Vitamin C through foods rarely leads to toxicity symptoms, making rich food sources of Vitamin C the best way to ensure a safe and adequate supply of the nutrient for all the body’s needs.

List of Foods High in Vitamin C

Many fruits and vegetables are rich Vitamin C sources. While the proper daily dosage varies from 40 to 120 milligrams of the nutrient per day depending on an individual’s health, age, and metabolism – some recommendations may even be as high as 1,000 milligrams – the foods richest in the nutrient that supply 10 percent or more of the recommended daily dosage include:

• Sweet red bell peppers
• Parsley
• Broccoli
• Cauliflower
• Strawberries
• Mustard greens
• Papaya
• Grapefruit
• Kiwi
• Oranges

Vitamin C Slideshow!

• Cantaloupe
• Cabbage
• Tomatoes
• Raspberries
• Celery
• Spinach
• Pineapple
• Watermelon
• Tangerines
• Limes
• Cranberries
• Guava

The exact dosage of Vitamin C in each fruit or vegetable depends on many factors, including how it is prepared and stored, the size of the serving, and how ripe the produce is. In general, a well ripened product has the highest levels of Vitamin C, though even unripe samples will contain some of the nutrient.

Additional foods that are good sources of Vitamin C include:

• Basil
• Cayenne pepper
• Blueberries

Shiitake mushrooms have Vitamin C.

• Carrots
• Garlic
• Apricots
• Sweet potatoes
• Plums
• Peas
• Onions
• Oregano
• Chili pepper
• Bananas
• Apples
• Beets
• Shiitake mushrooms
• Pears
• Grapes
• Avocado
• Mango
• Radishes

With such a wide variety of foods high in Vitamin C, it is easy to prepare a tasty, diverse diet to satisfy the body’s requirements for this nutrient. For an even healthier menu, select different foods in different bright colors – a salad made from spinach, carrots, red peppers, shiitake mushrooms, and tangerine wedges, for example – to ensure not only a good supply of Vitamin C, but also healthy sources of other essential vitamins and minerals.

Fortified Foods

Some additional foods, including fruit juices and ready-to-eat cereals, also contain Vitamin C through artificial fortification. Individuals who plan on using fortified foods to supplement the Vitamin C in their diet should read the nutritional labels carefully to ensure they are getting an adequate supply.

Preparing Vitamin C Foods

Because this nutrient is water soluble, it is extremely delicate and can easily be lost through improper cooking or storage. Fresh, raw fruits and vegetables are best sources of Vitamin C. If the foods must be cooked, they should be cooked as briefly as possible at only moderate temperatures – high heat can destroy Vitamin C. Boiling, freezing, and canning also deplete the nutrient, and heavily processed fruits and vegetables may lose up to 70 percent of their Vitamin C before being consumed.

Storage

Fruits and vegetables that are consumed within a day or two of purchase will not only taste better, but they will have a higher supply of Vitamin C: the longer food is stored, the less healthy it will become. This is particularly true for produce stored in water since the nutrient easily leaches out into the water and can be lost. For the healthiest produce choices, purchase in-season fruits and vegetables from local growers, and learn how to judge which specimens are the freshest and therefore the healthiest.

Understanding about foods high in Vitamin C, as well as how to prepare them to preserve their nutritional value, can help anyone arrange a healthy, balanced diet that will never be lacking in this essential nutrient.