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It is a powerful antioxidant that allows the body protection from cancer and cardiovascular disease, as well. The Food and Nutrition Board at the Institute of Medicine recommends that we all eat foods high in Vitamin C on a daily basis for a value of around 80 mg daily.
One of the most interesting facts about Vitamin C is that the body cannot store Vitamin C, you must continually replenish it by eating a healthy diet or taking nutritional supplements. There are risks, mind you, associated with taking too much Vitamin C through the form of pills, capsules, and lozenges. Oral supplements can cause headaches, diarrhea, nausea, vomiting, heartburn, stomach upset, and insomnia. This can occur from side effects or by means of toxicity. Research has found, however, that ingesting Vitamin C through diet rarely leads to toxicity symptoms or problems associated with overdosing.
A healthy, well-balanced diet should include plenty of foods high in Vitamin C. Some of these foods are loaded with other essential vitamins, as well. The following foods are the highest eight around that are rich in Vitamin C and will super-charge your diet with a major dose of this essential nutrient.
1. Strawberries – One of the healthiest yet tastiest fruits on the planet, strawberries are exceptionally high in Vitamin C. They also provide a good source of fiber and are loaded in the antioxidant responsible for reducing oxidative stress and protecting the heart from excess bad cholesterol (LDL). You can get about half of your daily allowance of Vitamin C from one serving of strawberries.
2. Red Bell Peppers – Bell peppers in general are a food that is high in Vitamin C, but the red ones are a good source of beta carotene too. These colorful veggies have been found to have cardio-protective health benefits and actually prevent cataracts and blood clots. What’s more, red bell peppers reduce our chance of having a heart attack or stroke. One half of a cup of red pepper has 140 mg of Vitamin C.
3. Acerola Cherry – This small red fruit is packed with Vitamin C. The Acerola cherry has 65 times more Vitamin C as an orange. It is recommended that you eat these fresh and raw and you can buy them in the powder form, also.
4. Oranges – When you think of Vitamin C, you automatically think of oranges. This comes from fourth grade health class, I guess. Anyway, oranges are an excellent source of the C Vitamin. Lemons, limes, grapefruits, and tangerines all have lots of Vitamin C with the orange having around 70 mg. Most Orange Juice (OJ) that you can buy is actually fortified with extra Vitamin C these days.
5. Papayas – This is another fruit that is loaded with Vitamin C, having 100% of your dietary needs. You can put it in your next smoothie or yogurt. Papayas are also rich in Vitamin A.
6. Blackcurrant – This is a fruit you don’t hear much about. This is a fruit similar to the blueberry and it has plenty of potassium, iron, Vitamin B5, and phytochemicals as well as 180 mg of Vitamin C.
7. Kiwi – You will be surprised to find that this bright green fruit has more Vitamin C than oranges do. Not only are they high in flavonoids, they are potassium rich as well. There is research that shows children who eat these Vitamin C enriched fruits experience less respiratory tract infection than children who do not.
8. Guava – This is an exotic fruit that has around 250 mg of Vitamin C each. This is over 2 times what you need in a day! Not only do guavas have the C vitamin, they have folic acid, magnesium, potassium, and plenty of dietary fiber.