When it comes to foods rich in vitamin C, oranges, lemons and tangerines are the first things that come to mind. Citrus has long been presented as the fruit with the highest vitamin C content, so our parents taught us from a young age that we needed to eat it often to stay healthy.
But nowadays we know that many foods are much richer in vitamin C. Today, we're going to pick the best ones that are not only good for your health, but can also be used to spice up your diet.
Some basic information about vitamin C
Before we look at specific foods, it would be a good idea to talk about vitamin C. Humans are one of the few mammals that cannot make vitamin C in their bodies. This is why we need to get enough of it in our diet. Optimal vitamin C intake is also closely related to immunity. A common myth is that vitamin C helps prevent colds. This has unfortunately been disproved by scientific studies. However, on the other hand, it has been shown that even if it cannot prevent colds, vitamin C helps to reduce the length of time a cold lasts. Likewise, it helps to alleviate its symptoms as well.
A vitamin C deficiency can manifest itself in poor skin quality, weak immunity, joint pain or iron deficiency. People who are low in vitamin C are more likely to have problems with slow healing or bruising. Simply put, it is very important to get enough vitamin C. So which foods do we find it in?
1. Brussels sprouts
Brussels sprouts are generally not very popular because of their taste. However, it does contain a number of health-giving vitamins and minerals. In addition to vitamin C, it is rich in vitamins B1 and B9, vitamins A and E, potassium, magnesium, calcium and other trace elements. Thanks to its composition, it supports immunity, promotes blood formation and cell growth, strengthens skin, hair and nails.
In addition, it helps fight fatigue and stress, improves mood and eliminates irritability. Last but not least, it has a positive effect on digestion and detoxification of the body.
2. Parsley
This herb has been popular for its medicinal properties since ancient Greece. At that time, people believed that parsley could protect them from poisoning. Parsley may not be that magical in reality, but it still has many positive effects on the human body. It contains large amounts of chlorophyll, which purifies the blood and helps to form new red blood cells. Thanks to this, parsley improves cell oxygenation.
Besides, it has a diuretic effect, which lowers blood pressure, improves kidney function and helps as a prevention against kidney stones. It also acts as an antioxidant and improves body odor and breath. In 100 grams of parsley there is 3 times more vitamin C than in an orange. It also contains potassium, magnesium, calcium and iron.
3. Broccoli
Some people exclude broccoli from their diet because of its taste, but this is a big mistake. This vegetable is really packed with vitamins and minerals. Apart from vitamin C, it is also rich in vitamin D, E and B vitamins.
The high magnesium, fibre and potassium content is also very beneficial. Potassium in particular has beneficial effects on the heart and the proper functioning of the nervous system. People trying to lose weight should definitely include broccoli in their diet, as it contains about 90% water and is very low in carbohydrates.
4. Strawberries
Unlike most of the previous foods, strawberries are generally very popular because of their taste. Every strawberry lover will appreciate the health benefits of strawberries in addition to the taste. They are rich in vitamin C, B9 and K. Vitamins C and K, along with manganese and potassium, which are also abundant in strawberries, help improve bone quality and promote the presence of calcium in the body. Magnesium is also found in strawberries in significant quantities, which together with potassium, help to maintain good vascular health.
It is also worth mentioning folic acid, which is of great importance for pregnant women. It helps to prevent birth defects in newborn babies, which is why a diet rich in folic acid is recommended for pregnant women. Like most other berries, strawberries also contain a number of antioxidants that are very beneficial to health.
5. Kiwi
Need to cover your daily dose of vitamin C with one piece of fruit? Reach for a kiwi! One average kiwi fruit contains about 80 mg of vitamin C, which corresponds to the recommended daily dose. Vitamin C, along with the copper in kiwifruit, promotes iron absorption, which alleviates anaemia. The high potassium content along with low sodium content serves as a prevention against high blood pressure.
At the same time, kiwi helps the vascular system by strengthening the walls of blood vessels and helping against varicose veins. Kiwi is worth eating before bedtime. Due to its serotonin content, it improves the quality of sleep. Fibre is also present in kiwi fruit, which is beneficial for digestion. Due to its high fibre content and low carbohydrate content, kiwi helps in regulating blood sugar and lowering cholesterol levels.
6.
Rosehip has been used since time immemorial for its medicinal properties. It has countless positive effects on the human body, including regulating bloodblood sugar regulation, reducing the risk of diabetes and alleviating the symptoms of the disease. Rosehip is a diuretic and is therefore used to treat inflammation of the kidneys and urinary tract. It also has a positive effect on the stomach. It is used in the treatment of stomach disorders such as stomach cramps or general stomach irritation.
Rosehip is also rich in flavonoids, which are responsible for its antioxidant effect. Women appreciate the effect of rosehip on the female reproductive system as it eases the menstrual cycle and helps prevent breast problems.
Since most fruits and vegetables are not available all year round and during processingvitamin C content decreases during processing, it is a good idea to take it in the form of good quality supplements. In our catalogue you'll find the best vitamin supplements to help you replenish vitamin C even on days when you don't have time to make your favourite rosehip tea.
What quality vitamin C supplements we recommend:
Of course, vitamin C is also found in large quantities in other foods.But we've picked the ones we found to be the best and the ones we like to use the most. If your favorite source of vitamin C is missing here, we'd be happy to share it with youShare it in the comments, where you can also direct any questions you may have.
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Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.