Five native vitamin C foods that provide the most of it
Let’s talk about domestic vitamin C foods for a moment. The best-known vitamin is also one of the most diverse.
Vitamin C not only cares for our immune system, but it also protects our cells from oxidative stress, provides more energy and stabilizes our psyche.
Unlike almost all other living beings, however, we cannot produce vitamin C ourselves. These following local foods provide us with it particularly well.
Although scurvy, the once so feared vitamin C deficiency disease of seafarers, is a thing of the past, a good supply of vitamin C is still vital today.
As a water-soluble vitamin, we cannot store it. Our body excretes excess amounts simply in the urine. That is why we urgently need our “daily dose” to stay healthy and productive.
How much vitamin C do we need?
The official recommendation of the FDA for vitamin C intake is up to 75 mg for kids, between 75 and 90 mg for women and 9 mg for men.
Women who are expecting a baby or are already breastfeeding need anywhere between 85 and 120 mg daily. should take at least 100 mg of vitamin C (also called ascorbic acid) every day.
Stress, physical strain and, above all, illness and smoking drastically increase the need for vitamin C.
In this context, the feeding recommendation for guinea pigs is interesting.
For guinea pigs ?! Yes, because along with some types of monkeys and humans, they are among the few animals that cannot produce vitamin C themselves.
Veterinarians recommend a daily vitamin C supply of 10-30 mg per animal and day – with a bodyweight of just two pounds.
So should we get a lot more vitamin C?
This question is still unanswered by scientists. The fact is that an oversupply of ascorbic acid by foods such as fruits and vegetables is not possible.
That is why you can access the following vitamin C bombs to your heart’s content. But note: Vitamin C is very sensitive to heat and air. Boiling or soaking fruits and veggies in water also washes the precious vitamin out.
That is why the processing of fruit, vegetables and herbs is particularly important. The fresher – the better!
1- Red peppers
Red, yellow or green? When it comes to the highest vitamin content in peppers, then the winner is definitely the red one! Because the red pods are the mature fruits of the bell pepper plant.
Green peppers are harvested very early, before they turn yellow and then turn red. Only when fully ripened, like most types of fruit and vegetables, do they deliver the full vitamin content.
Red peppers (fresh and raw) contain around 140 mg of ascorbic acid per 100 g. Yellow pods deliver between 120 and 135 mg and green pods – though somewhat less, but still remarkable!
The best way to keep the vitamin in bell peppers is as raw food.
Cabbage used to be a lifesaver. The vegetables saved people over the winter for centuries by supplying them with vitamin C.
When there was almost no fresh vegetables or even fruit available during the war times, cabbage was on the table every day, for example in the form of sauerkraut.
Raw kale leads the list of vitamin-rich cabbages with around 100-150 mg per 100 g. This is followed by Brussels sprouts and broccoli.
The only downside in cabbage varieties: The high vitamin C values are always based on raw vegetables. When cooking and even fermenting sauerkraut, part of the vitamin content gets lost.
That is why it is particularly important to prepare the vegetables gently. Steam cooking or steaming is the most suitable. Long cooking for stews, for example, destroys most of the vitamin C.
If you can tolerate it, you can also integrate kale or broccoli in your raw salad. It is best to start with a small amount, as raw cabbage can cause gas.
With around 160 mg of vitamin C per 100 g, the classic of American culinary herbs is more than just pretty decoration on the plate. Feel free to also eat it abundantly!
The advantage of parsley is that it does not have to be cooked and, therefore, retains its full vitamin content.
You will not be able to or do not want to eat 100 g of the herb per day, but together with other fresh fruits and vegetables, the parsley makes a valuable contribution to the daily supply.
4- Black currants
Black currants contain large amounts of vitamin C. They contain around 170 mg of vitamin C per 100 g of fruit.
They taste incredibly good processed into jam, syrup or juice. What is special about them? Even when processed, the ascorbic acid content of the berries remains relatively stable.
In addition, the small black power berries are also rich in iron and valuable secondary plant substances. Since vitamin C promotes the absorption of iron in the body, they are ideal for people who need a plus of this trace element.
5- Sea buckthorn
After the rosehip, sea buckthorn is the most food rich in vitamin C at home. But unlike rosehip, which we unfortunately rarely consume in this country, sea buckthorn finds more and more fans.
But, please, give rosehip a change, too. It tastes delicious as tea, for example, and has lots of health benefits in store for you. To learn more about this nature-given delicacy, read our post in the link below.
Fresh sea buckthorn berries provide around 450 mg of vitamin C per 100 g. Most of it is preserved in fresh juice or sea buckthorn jam. Jam or cooked compote contains only a fraction of the original vitamin value.
It should be fairly easy for you to add some, if not all, of the above-mentioned vitamin C foods to your regular diet and menu.
Vitamin C plays a vital function within our body, and without it, many other nutrients would lose its value. So, make sure to always get your daily requirement, and I hope the post will help you to do just that.
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