Foods rich in Vitamin C
One of the most famous vitamins and especially in winter is Vitamin C.
Theoretically it helps to reduce the risk of colds, although studies show that, in practice, it is not so.
In healthy people Vitamin C does not reduce the risk of constipation but slightly reduces its duration. (1)
In athletes, resultados are more interesting, with a possibility of reducing the risk by up to 50%. (1)
But Vitamin C plays other roles than preventing colds.
It has a key role in the synthesis of certain neurotransmitters, is a potent antioxidant, influences cortisol and more.
The recommended daily allowance (RDA) ranges from 90mg for men over 18 years to 75mg for women.
In addition, people who smoke should include more 35mg daily of this vitamin.
However, it is important to note that DDR is only the recommended amount to prevent deficiencies in the general population, and benefits such as reducing the risk of constipation in athletes require higher doses.
The values presented here are only approximations and you should consult the product labels, as different origins and different brands lead to different nutritional values.
To simplify the article we calculated the DDR (Recommended Daily Dose) for 82.5mg, which is the average between men and women.
Guava is a fruit extremely rich in Vitamin C and if you seek to increase its consumption, is an excellent bet.
For each guava 100g you can count on approximately 228mg Vitamin C, which corresponds to 279% DDR. A high value.
In addition to Vitamin C, Guava also has significant amounts of Vitamin A, B9 and the minerals Potassium and Copper.
At the macronutrient level there is not much to say.
The only one with significant values are the Carbohydrates with approximately 14g in which part of them are fibers.
In total, it is approximately 68 Kcal for each 100g of Guava, which makes it easy to fit this diet into any type of diet.
Different types of peppers are another of the richest Vitamin C sources you can use.
They come in many colors and types, and each one differs in its amount from this vitamin.
In the case of yellow pepper you have approximately 183mg of Vitamin C, which represents 222% of DDR if you decide to eat 100g.
The red pepper is not far behind and has about 127mg of this micronutrient, which corresponds to 154% of the recommended daily dose.
It also has approximately 63% of Vitamin A DDR.
If you prefer green, then the amount is the smallest of the three with approximately 80mg, equivalent to 97% of DDR.
One thing they all share is their low calorie value, as they are mostly water.
Whatever color you prefer, they have about 5g of carbohydrates for each 100g each, and between 20 to 30 Kcal.
That is, whatever your favorite, you will not miss Vitamin C.
Cabbage is an extremely nutritious food at the level of micronutrients, and one of them could be Vitamin C.
For each 100g of Kale you will find approximately 120mg Vitamin C, which corresponds to 145% DDR.
In addition, vitamin K levels in kale are huge and correspond to 817mcg, equivalent to 1021% of DDR. Great news for those who use supplements of Vitamin D.
But it is not alone.
As if that were not enough, it still has approximately 308% Vitamin A DDR, 39% Manganese DDR and Calcium 135mg (14% DDR).
All this with just 50 Kcal for each 100g, mostly from carbohydrates.
It can be said that is a super food Cabbage.
Kiwi is another fruit with a very interesting Vitamin C concentration.
It has about 93mg of this vitamin which corresponds to 113% of DDR.
That is one Kiwi a day and you no longer have to worry about insufficient Vitamin C levels.
In addition to Vitamin C there are also significant values of Vitamin K (50% DDR) and 312mg Potassium, corresponding to 9% DDR.
The caloric level is basically composed of carbohydrates, which has about 15g and about 61 Kcal.
If you want to increase your Vitamin C intake, including Kiwi in your diet is a good strategy.
Broccoli is another foods present in this list, and one of those that is present in the diet of many gym athletes.
It is an extremely nutritious vegetable and also has a good value of this vitamin.
For each 100g of Broccoli you find about 89mg Vitamin C, the equivalent of 108% DDR.
But it is not alone.
With just 34 Kcal broccoli also has good values of other vitamins like K, B9 and A.
In addition to vitamins also has good values of some minerals such as Manganese and Potassium.
In short, including Broccoli regularly in your diet is a great idea.
Papaya is one of the foods rich in Vitamin C.
For each 100g you will find approximately 61mg of this Vitamin which represents 74% of DDR.
In addition you can also count on Vitamin A (22% DDR), Vitamin B9 and Potassium.
The macronutrient level is basically composed of carbohydrates and water.
With about 11g carbohydrates it has a caloric value of approximately 43 Kcal.
If you are already a fan of this fruit, you now have some more reasons to eat it.
True, the famous Strawberries are also on this list.
Not only is it a delicious fruit for many, it is also rich in Vitamin C.
They have about 59mg of Vitamin C which represents 72% of the DDR.
Apart from this vitamin, this fruit does not have much more in nutritional terms, being only Manganese the exception to the rule.
They are 32 Kcal for each 100g where 91% is water and 8% carbohydrates.
Low calorie, pleasant taste and good amount of Vitamin C.
Finally, we could not finish this list without including the famous Orange.
Although Orange is the food most associated with Vitamin C, as you can see, it is not exactly the one with the highest concentration.
For each 100g you get approximately 53mg Vitamin C, which represents 64% of DDR.
It is not a low value, but it is far from outstanding, and its greatest advantage is the ease with which you can buy and eat this food.
Moreover, as in the case of strawberries, there is not much to say about this fruit.
They are 47 Kcal where 12g are carbohydrates and the remainder is basically water.
Not a bad food, you just have better Vitamin C options.
If you are trying to reach Vitamin C DDR you may have realized from this list that it is not difficult.
Probably your current diet already does.
However, if you want to take larger doses than DDR, and get certain benefits from it, then you need to either pay attention to the foods you eat or use a Vitamin C supplement.
You have several good value Vitamin C supplements like Myprotein Vitamin C that you find here.
Lastly, these are just some of the various foods rich in this vitamin, not all of them.
Below are some articles that may also be helpful to you.