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Top 5 Foods High in Vitamin C

By Tiarna Breen April 19, 2021

Top 5 Foods High in Vitamin C

If there’s one vitamin that’s already in your pantry, it’s probably vitamin C. Many people stock up on this when cold and flu seasons rolls around and rightfully so! Vitamin C is one of the most important nutrients that allows your body to function. From cultivating a strong immune system and helping you fight off nasty bugs, to helping the body produce collagen, this vitamin is essential in our survival. However, the body does not produce or store vitamin C on its own, which is why it's crucial to make sure that we’re consuming it through our diets.  

What foods should you be eating then? You’ve probably been told to eat 100 oranges and drown yourself in fruit juice, which isn’t too far off, but there are a lot more foods that are packed with vitamin C than you might have thought. Here are 5 foods that YOU should be eating to get in your vitamin C. 

Kiwi 

This powerful little fruit is so nutrient-dense that people are labelling it a superfood. Just one Kiwi packs around 71mg of Vitamin C (which is a whole lot). The kiwi is said to have a plethora of health benefits, some of them include: 

  • Better quality sleep 
  • Healthy skin 
  • Supports heart health and blood pressure 
  • May help prevent kidney stones 
  • Removes free radicals in the body, which is linked to cancer prevention 
  • Constipation prevention 

If it’s not already, this fruit should be added into your daily diet immediately! Not only are you getting in your vitamin C, but you’re fuelling your body with a nutrient rich and delicious fruit! 

Kakadu Plums 

You thought oranges had a lot of vitamin C? Just one Kakadu plum has 100 times more vitamin C than any orange on the planet. Native to Australia, this superfood packs the highest known concentration of vitamin C in the world. Just one plum has 481mg of vitamin C. Looks like our beloved Kiwi has some strong competition. Along with this, the other health benefits of this fruit include: 

  • High in antioxidants (reduces free radicals in the body) 
  • May protect against inflammatory diseases 
  • May offer natural antibacterial properties 
  • Linked to cancer prevention 

Incorporating Kakadu Plums into your diet is definitely something worth considering! However, we will warn you; these plums can be quite sour, so they are usually turned into jams, juices and sauces. Try eating them fresh and if that’s not your cup of tea, invest in a powder form of the fruit, so you can sprinkle it onto your meals and add it into your smoothies. 

Green Chilli

Next time you’re in the mood for some Indian food, grab yourself some green chilli's and make a delicious and nutritious curry. One green chilli contains 109mg of vitamin C, who would have thought? So next time you feel bad about ordering some take away Indian food, blame it on the fact that you’re trying to get in your vitamin C. 

Some other potential health benefits of eating green chilli include: 

  • Aids in digestion 
  • May help with weight loss 
  • Lowers blood sugar levels (may help manage diabetes) 
  • Natural source of iron 
Blackcurrants 

Half a cup of blackcurrants has 101mg of vitamin C, that’s pretty amazing for some delicious berries! They also have one of the highest antioxidant values for fruit, which is why they are linked to an array of potential health benefits.  

  • Immune support 
  • Reduce inflammation in the body 
  • Support eye health and function 

Add blackcurrants into your diet by blending them up into smoothies or adding them into your cereal. Although they may have a tart taste initially, when they ripen, they become sweet. You’ll be able to find blackcurrant juice in your local supermarket, just be careful they haven’t added a bunch of sugar and artificial flavours! 

Thyme 

The herb? Yes, the herb. Gram for gram, fresh thyme has more vitamin C than oranges (sorry oranges, we just really have to bust this myth). Who would have thought a herb packed so much vitamin C! But you’re probably thinking, who the hell is going to eat so much thyme that they actually get the benefits? Just by sprinkling 1-2 tablespoons over your dinner, you’re getting an extra 3.5 to 7mg of vitamin C that you wouldn’t have gotten otherwise. 

Next time you make spaghetti, grab out your time and go to town! Here are some other health benefits of incorporating thyme into your life: 

  • May help reduce inflammation 
  • Support respiratory health 
  • Support gastrointestinal health 

There are many foods that give you vitamin C, but these 5 are at the top of the list. If you’re struggling to get in your desired intake, there’s nothing wrong with incorporating a vitamin C supplement into your regime. There are many on the market, however, we have accumulated the best of the best. Here are some options you can consider: 

Nutralife Chewables
Melrose Essential Greens + Vitamin C
Vitamin C 1000 Advanced by Fusion Health

 


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