Top Vitamin C Food For Great Health

Vitamin C Food

Orange has the reputation of being rich in vitamin C. It is also why it is the star of the breakfasts.

But is it really the fruit that contains the most?

In fact, it is false if we compare the theoretical nutritional values. Indeed, comparisons of nutritional intake are classically based on 100g of food.

This is the  TOP 10 ranking  of the vitamin C content (in mg) of food (raw) if we follow this rule:

  • Guava: 228
  • Yellow pepper: 183
  • Cassis: 181
  • Red pepper: 159
  • Parsley: 133
  • Savoy cabbage: 120
  • Kiwi: 92
  • Green pepper: 80
  • Litchi: 71
  • Watercress 69

Stop it!  This ranking is not very realistic because it does not take into account the portion usually consumed during a meal: we rarely consume 100g of parsley at one time! In addition, this classification mixes foods that are traditionally eaten raw and those that are often cooked. Cabbage, for example, is rarely eaten raw. Now vitamin C is by far the most fragile vitamin to heat: cooking (depending on the mode and its duration) makes lose 40 to 75% of the vitamin C content of the food.

It is, therefore, more realistic to compare the vitamin C content for a classic raw portion taken during a meal.

Here is the new classification (in mg) for the portions usually consumed raw:

  • Guava (1 fruit is 90g) *: 205
  • Grapefruit (1/2 fruit or 200g): 122
  • Orange (1 fruit or 200g): 114
  • Yellow pepper (1/2 pepper or 60g): 110
  • Cassis (1 serving of 60g): 108
  • Red pepper (1/2 pepper or 60g): 95
  • Papaya (1/2 fruit or 150g): 93
  • Lemon (1 lemon or 60g): 75
  • Green pepper (1/2 pepper or 60g): 72
  • Kiwi (1 fruit of 75g): 70

In this ranking, Broccoli has been removed, such as kale and Brussels sprouts, which are rarely eaten raw (one serving of food ranks them in 1 st position equal to the guava, but they are then not very indigestible for most of us).

Finally, note that this ranking was made most often from analyses performed on whole fruits and vegetables: ie WITH the skin. The skin of plants is indeed often more concentrated in vitamin C than the pulpit. Hence the importance of buying organic fruits and vegetables to consume them whole!

Vitamin C Foods


First, it is a powerful antioxidant: it helps us fight cell aging due to the attacks of "free radicals" naturally produced by our body ("oxidative stress"). It also helps to strengthen our immune system.

Vitamin C helps the body to make collagen, which is an essential protein in our connective tissue (skin, tendons, ligaments, bones).

It activates the formation of red blood cells and allows the synthesis of certain neuromediators (norepinephrine) which gives it a stimulating power on the body.

Conclusion? Vitamin C is a valuable ally for beauty and tone. We can not do without. The body can not manufacture it: food intake is essential.

Vitamin C requirements are controversial between countries: the figures range from 40 to 120 mg/day. Nevertheless, everyone agrees that the needs are higher for smokers, pregnant or breastfeeding women, the elderly and convalescent.

The antioxidant and revitalizing benefits of vitamin C would begin in some studies to appear from 200 mg/day.

Vitamin C (also called "ascorbic acid") is also found in dietary supplements, either in synthetic form or in natural form. I recommend the natural form that is better assimilated by the body (Camu base, rosehip, sea buckthorn berry, citrus extracts, or acerola).

Post a Comment