Vitamin C is one of the first vitamins people think of and it is one of the most popular. It has many benefits for the body, and it can be found in many foods. Iconically, citrus fruits like oranges and limes are the most commonly referenced foods that contain vitamin C, but there are many more.
Taking vitamin C helps reduce the symptoms of colds, prevent gout symptoms, assists the absorption of iron, and gives you energy. It is a vital antioxidant, and historically, it has been used by sailors to avoid the bleeding gums caused by scurvy.
Ascorbic acid, the official name for vitamin C, is an essential nutrient for a healthy body. It is a water-soluble vitamin, which means it dissolves in the water present in the liquids that you drink and the liquid in your body. Any vitamin C that is taken and not needed is flushed out of the body through the kidneys and into the urine. Since the body cannot store it in useful amounts, it must be taken on a consistent basis throughout your life.
Babies, children, teenagers, adults, and the elderly all need this vitamin to help create and maintain bones, healthy skin, and blood vessels. For healthy adults, eating foods that contain vitamin C is a great way to get the daily requirement. Adults and children have different requirements for their everyday needs. If you are sick, pregnant, or breastfeeding you may need more, so make sure you speak to your healthcare provider to determine the right levels for you.
Vitamin C is vital for healthy skin. Collagen is the protein that holds your skin together. It is the most prevalent protein in the body, found in the skin, tissues, and bones, and it requires vitamin C to make it.
Vitamin C also contains vital antioxidants which help reduce inflammation, which can have a devastating effect on the body if left unchecked.
Your immune system is profoundly marked by the quality of the nutrients it receives. Vitamin C is one of the vital nutrients that assist phagocytes and t-cells (the fighter cells that attack foreign invaders and kill them). Scientists have discovered that a decreased level of vitamin C negatively affects the body’s ability to fight infections. You need to make sure you are eating enough foods that contain vitamin C to keep your immune system strong.
A superfood hailing from down under is the Kakadu Plum from Australia. It contains 100 times more vitamin C than an orange does. Its taste is a cross between an apple and a pear (both of which have adequate levels of vitamin C), and it is considered a potent antioxidant. It can be served fresh or freeze-dried and still have excellent nutritional value.
”What's in a name? That which we call a rose by any other name would smell as sweet,” wrote William Shakespeare, who may also have eaten rose hips for vitamin C. Also known as a rose hep or rose haw, the rose hip is known as an accessory fruit to the rose plant. When dried, the rose hip fruit and seeds are typically collected and used to make medicine. They are sweet and tangy in taste. 20 mg of vitamin C is present in each rose hip. Supplement makers often include rose hips in their vitamin C supplements because of the high levels in them.
A simple vegetable to grow in a backyard garden is the sweet yellow pepper. This fruit is in the green pepper, or bell pepper, family. Yellow peppers contain 132 mg of vitamin C in each half cup. The yellow variety has more vitamin C than the green and red sweet peppers, so make sure you get the yellow ones!
All good chefs love great fresh spices, and thyme is a super spice if you’re looking for foods that contain vitamin C. Every ounce contains 45 mg of vitamin C. By sprinkling some fresh sprigs of this into your soups and salads, you are enhancing the vitamin C along with the flavor.
Baked potatoes or mashed potatoes are just a little bit more delicious when you consider the healthy side of them. Potatoes have 42 mg of vitamin C, which may help explain why they are associated with comfort foods. But make sure you don’t overdo it by frying them or adding too many toppings. Just because they are foods that contain vitamin c doesn’t mean you should eat them in unhealthy ways.
Another decorative and flavorful addition to soups, stews, and artfully decorated plates is parsley. It has 10 mg of vitamin C, but it also has another hidden strength. Parsley is one of the leafy greens that also has non-heme iron within it. If you are struggling with low iron levels, parsley packs both iron and the vitamin C necessary for proper absorption packed within it. This is a win-win!
No colorful fruit salad would be complete without this green fruit. The kiwi has 71 mg of vitamin C. If you are having a hard time peeling the fuzzy brown skin off, cut it lengthwise in half and use the edge of a spoon to scoop out the insides.
The classic bane of childhood, this cruciferous vegetable may be a savior to you as an adult. Delicious Brussels sprouts contain 49 mg of vitamin C for each cooked one-half cup. One great way to eat Brussels sprouts is to glaze them with maple syrup. Read on for this high-vitamin C recipe below!
Everyone has had one of those days when you just feel “off.” This can be for many reasons, such as a recent illness, a bad night of sleep, or a hard day at work. Any of these stressful situations can cause your body to respond by sending help through the NeuroEndoMetabolic (NEM) Stress Response. The NEM consists of six different circuits that help to transmit signals and hormones through the body to manage stress and return the body to a normal state. When done correctly, you may not notice the messages at all. Sometimes you may feel more hungry for a particular food item or want to take a nap. In this way, the body refreshes and heals itself.
If the body is unable to maintain balance, however, you may start to see the symptoms of Adrenal Fatigue Syndrome (AFS). The adrenal glands are the primary organs that release cortisol to the body. Cortisol is a powerful anti-inflammatory that cools everything off. This is needed because whenever the body senses danger or a foreign invader, it creates inflammation to bring more blood and body fluids, carrying the appropriate hormones, T-cells, B-cells, and other immune fighters, to that area. The inflammation can cause redness, heat, and pain. When the danger has been taken care of, cortisol brings the body back to normal.
The body can only make the right hormones and immune responses if it has the right ingredients. Without them, the AFS can begin to worsen. Other symptoms such as debilitating fatigue, food allergies, painful joints, depression, and anxiety show up because the body cannot keep the balance anymore and AFS worsens.
A good way to help make sure your body has what it needs to avoid AFS is to try the adrenal fatigue diet, which includes foods high in vitamin C. One tasty food to make sure you are getting enough vitamin C is this Maple-Glazed Brussels Sprouts recipe below.
Orange juice may be the most well-known way to get your daily dose of vitamin C, but there are so many other delicious foods that contain vitamin C. Experiment with some new foods and challenge your taste buds to discover some of the world’s treasures. You never know - you just might find something new that will make you healthy and happy all at the same time. Delicious foods that contain vitamin C don’t have to be boring.
If you are trying to increase foods that contain vitamin C, it is best that you increase them slowly. Sometimes people cannot tolerate taking high levels of vitamin C quickly, so it’s best to increase your dosage gently. A simple way can be through adding one fresh vegetable or fruit a day to your diet, and seeing how you feel.
