Vitamin C is a nutrient that has received a lot of attention over the years. It has been used by many households to combat colds, and is now getting recognition as a proven cancer fighter. It’s best to get vitamin C in whole food for its synergistic effect with other nutrients, and these 5 foods that are high in vitamin C will provide it to you in spades.
This extraordinary fruit lives deep in the Amazon rainforests of South America and packs an amazing nutrient density, with its claim to fame being the densest source of vitamin C in the world.
In a 100 gram serving, camu camu has shown to have up to 7.5 grams of vitamin c, which is an unprecedented 7.5% of its weight. To provide comparison, it provides 60 times more vitamin c than an orange on an ounce-by-ounce basis.
Along with being the highest known source of vitamin c, it also has the following health benefits:
• Helps prevent cancer
• Promotes eye health
• Improves mood
• Boosts the immune system
• Guards against infections
Camu camu comes mainly in powder form to prevent spoilage, and can be mixed into water, juice, or smoothies.
Acerola Cherries. (Shutterstock*)
Also known as the Barbados cherry, this fruit has its origin in the Yucatan but is also cultivated in the Caribbean and sub tropical regions, as well as Brazil.
In a 100 grams serving, the acerola cherry has shown up to 4.5 grams of vitamin C, which is an amazing 4.5% of its weight. Once it is harvested it must be used or made into a supplemental form quickly due to rapid spoilage.
Along with being the second highest known source of vitamin c, it also has the following health benefits:
• Reduce intestinal inflammation
• Treating the common cold
• Minimizes depression
• Relieves infections
Acerola cherry also comes mainly in powder form, and can be used in water, juice, or smoothies.
Native to Mexico, Central America, and South America, guava is a somewhat round or pear shaped fruit and is light green, yellow, or maroon on the outside when it is ripe.
In a 100 grams serving, the guava has about .22 grams of vitamin C, which is about .22% of its weight. This may not seem like a lot but it still provides you with approximately 250% of your RDA.
Along with being the third highest known source of vitamin C, it also has the following health benefits:
• Good for eyesight
• Helps with cancer prevention
• Helps relieve diarrhea
• Helps relieve constipation
• Helps treat the common cold
Guava is more commonly found fresh when in season.
Bell peppers and red chili peppers are native to Mexico, Central America, and northern South America and are cultivated across the world. They range from green to purple in color, and contain many nutrients.
In a 100 grams serving, peppers (bell and chili) have between .14 and .18 grams of vitamin C, which is about .14% to .18% of its weight. Peppers provide you up to 200% of your RDA.
Along with being the fourth highest known source of vitamin c, it also has the following health benefits:
• Improved circulation
• Boosts metabolism
• Improves digestion
• Fights free radicals
Peppers are much more common in grocery stores and can be found fresh throughout the year.
Kale is a dark green leafy vegetable that is cultivated in many areas of the world. It has become well known in the health world through salads, juicing and healthy snacks such as kale chips.
In a 100 grams serving, kale has .12 grams of vitamin C, which is about .12% of its weight. Kale provides you with approximately 135% of your RDA.
Along with being the fifth highest known source of vitamin C, it also has the following health benefits:
• Prevents osteoarthritis and bone fractures
• Powerful detoxifier
• Great anti-inflammatory
• Improves digestion
• Protects eye and skin health
Kale works great in snacks, salads, soups, stir drys, juices, and smoothies.
Other foods that are also good sources of vitamin C include kiwi, oranges, melons, berries, pineapple, and citrus peels.
How are you getting your vitamin C today?