Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries
Our best food sources of vitamin C have a single thing in common: they are all plant foods. Even though many—even most—animals make vitamin C in their bodies, only plants make it to the degree that they provide a rich source of the nutrient when eaten. While cooking will lower the amount of vitamin C in most foods, but the amount of vitamin C lost will vary widely by cooking method. For example, basket-steaming broccoli for 15 minutes will reduce the vitamin C content by nearly one quarter. 14. While not as colorful as some of our other foods high in vitamin C, cauliflower holds its own with this essential nutrient. Just one cup of cauliflower will give you approximately 46 mg, not to mention plenty of vitamin K, folate and dietary fiber. 9. While not everyone’s favorite food, Brussels sprouts have a great Vitamin C reputation. One serving of cooked Brussels sprouts has almost 50 mg of vitamin C. Brussels sprouts are also high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber. Dietary supplements. Supplements typically contain vitamin C in the form of ascorbic acid, which has equivalent bioavailability to that of naturally occurring ascorbic acid in foods, such as orange juice and broccoli [ 13-15 ]. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat [ 6, 8 ]. Vitamin C can increase the absorption of iron (especially the iron found in plant foods) and may help lower the risk of dietary iron deficiency. You'll sometimes see us recommending the additional of a vitamin C-rich food to meals and recipes for this reason. While cooking will lower the amount of vitamin C in most foods, but the amount of vitamin C lost will vary widely by cooking method. For example, basket-steaming broccoli for 15 minutes will reduce the vitamin C content by nearly one quarter. Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries are also excellent vitamin C sources. Cranberries, blueberries, and watermelon are examples of very good sources, while apples, pears, and bananas are in the good category. You should expect almost any fresh fruit to be a good, very good, or excellentsource of dietary vitamin C. In addition, many vegetables contain vitamin C. While cooking will lower the amount of vitamin C in most foods, but the amount of vitamin C lost will vary widely by cooking method. For example, basket-steaming broccoli for 15 minutes will reduce the vitamin C content by nearly one quarter. This exotic fruit is another great vitamin C food, with one Guava containing over 250 mg. Over twice your daily needs! They are also rich in dietary fiber, folic acid, potassium and manganese, making guavas one of the best super foods to add to your diet. 9. While not everyone’s favorite food, Brussels sprouts have a great Vitamin C reputation. One serving of cooked Brussels sprouts has almost 50 mg of vitamin C. Brussels sprouts are also high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber. Intake recommendations for vitamin C and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 8 ]. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat [ 6, 8 ]. Foods Rich in Vitamins B & C. brussel sprouts on cutting board Photo Credit tashka2000/iStock/Getty Images. The B vitamins are thiamin, riboflavin, niacin, panothenic acid, vitamin B-6, biotin, folic acid and vitamin B-12. Vitamin C and the B vitamins are water-soluble, which means that your body excretes excess amounts of these vitamins in your urine. Thiamin, panothenic acid, vitamin B-6 and folic acid can also be found in green vegetables such as broccoli, spinach or brussels sprouts, alongside vitamin C. Fresh fruits, such as oranges or cantaloupes, contain vitamin C and thiamin. Oranges are one of the most recognized citrus fruits having a healthy dose of Vitamin C. One medium sized orange contains 70 mg of Vitamin C and 62 calories. Oranges are preferred in their juice form, as they contain 61 to 93 mg of Vitamin C and 80 calories. This is one of our favourite Vitamin C foods. While plants are generally a good source of Vitamin C, the amount of vitamin C in it depends on the origin, variety, soil and climatic conditions where the plant was grown. Another of the Vitamin sources are animals. They usually synthesize their own Vitamin C. Vitamin C is highly concentrated in the liver part.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109 http://www.globalhealingcenter.com/natural-health/foods-high-in-vitamin-c/ http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109 http://www.whfoods.com/genpage.php?tname=nutrient&dbid=109 http://www.globalhealingcenter.com/natural-health/foods-high-in-vitamin-c/ http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ http://www.livestrong.com/article/87886-foods-rich-vitamins-b-/ http://www.stylecraze.com/articles/top-vitamin-c-rich-foods/
what are the foods rich in vitamin c