Vitamin C is one of the key vitamins as winter approaches. It boosts the immune system, protects against aging, helps to assimilate iron … Discover the foods that contain the most. And surprise, it’s not citrus! Here are the foods richest in vitamin C.
Vitamin C, also known as ascorbic acid , plays a vital role in our body. And food intake is essential! Nutritional references (recommended intake) are 110mg / day for adolescents and adults . Pregnant, breastfeeding, elderly and smokers are advised to consume more.
To preserve the best vitamins in food, avoid cooking too aggressive and too long. Steaming is ideal for keeping the maximum amount of nutrients.
The benefits of vitamin C
Vitamin C is very important, especially with the approach of winter, since it is involved in the functioning of our immune system . It also traps excess free radicals and protects our cells from premature aging. Finally, it helps to better assimilate iron of plant origin.
Many of us are turning to citrus fruits to fill up on vitamin C. And that’s a good idea! Oranges, lemons, clementines … are interesting sources. A fresh squeezed orange juice contains on average 52.6 mg of vitamin C per 100g. But contrary to what you can think, it’s not the foods that contain the most!
Top 10 foods richest in vitamin C
The raw guava pulp contains 228mg of vitamin C per 100g.
Yellow pepper contains more vitamin C than red and green peppers. 100g of raw yellow pepper flesh contains 184 mg of vitamin C. The red pepper contains a little less but the contribution remains interesting: 159mg per 100g. It is one of the foods richest in vitamin C.
100g of blackcurrant bring 181mg of vitamin C.
Of course, we do not consume as much parsley as we eat orange for example. But to add a little everywhere on your dishes can quickly increase the contributions. In 100g of fresh parsley, there is 177mg of vitamin C.
Same as for parsley, do not hesitate to add thyme to your preparations in winter to refuel vitamin C. 100g of fresh thyme contains 160mg.
This root used as a condiment contains 152mg of vitamin C per 100g.
It is the richest cabbage in vitamin C. It contains 145mg for 100g.
It contains 106mg of vitamin C on average for 100g. Puree, its content remains interesting: 90mg / 100 g.
On average, 100g of Brussels sprouts contain 103mg of vitamin C.
Feel free to eat in a kiwi to stock up on vitamin C. 100g of kiwifruit cellar brings 92.7mg of vitamin C.