Vitamin C, also called ascorbic acid, is an essential water-soluble vitamin: it must be obtained from the diet or dietary supplements.
According to this review, it plays a crucial role in maintaining the immune system, reducing fatigue, helping with collagen formation, and protecting cells from oxidative stress.
To meet daily needs, adults are recommended to consume about 110 mg of vitamin C to prevent any deficiency.
We often think of orange juice to get vitamin C, but citrus fruits are far from the best source! Here I list 8 sources of natural vitamin C, from exotic fruits in supplement form to foods you find on your table every day.
Also read | A pharmacist’s tips for buying the best vitamin C
1. Acerola
Native to South America, acerola, also called the Barbados cherry, is particularly renowned for its vitamin C content.
For 100 g of its pulp, its content can range from 1500 mg to more than 4000 mg according to sources as indicated by this study, which makes acerola one of the richest sources of vitamin C.
It’s at least 20 times the amount found in an orange!
One piece of advice, however: don’t look for it in the fruit and vegetable aisle; you won’t find any. Acerola is mainly consumed as a dietary supplement, which you can find in pharmacies or online.
2. Camu camu
From the same family as guava (also very rich in vitamin C), camu camu is a small pink fruit native to South America. This scientific review calls it a “superfood” because of its high nutritional value.
Its vitamin C content is much higher than that of citrus fruits, as it can contain up to 3000 mg per 100 g, or even more, depending on its form of consumption (fresh pulp, dried, freeze-dried, etc.).
In regions where it grows, people often use fresh berries to make juices, smoothies, or sauces.
Otherwise, it’s found in powder form that you can add sparingly to your drinks and smoothies, giving them a candy-pink color.
Also read | What are the benefits of vitamin C for the skin?
3. Kiwi
Found in all supermarkets and undoubtedly one of the best natural sources of vitamin C: the kiwi. According to Ciqual, it contains 80 mg of vitamin C per 100 g of pulp.
Eat it with a spoon, on pancakes, or in smoothie bowls — it’s hard to get enough of it.
4. Berries
Red fruits and berries are known for their high antioxidant content, especially due to the presence of vitamin C.
The king of them all is blackcurrant, with 181 mg of vitamin C per 100 g. But other red fruits are not far behind, such as strawberries with 54 mg of vitamin C per 100 g, or redcurrants with 30 mg per 100 g.
5. Goji berry
In the superfood aisle, Goji berries hold a special place, thanks to their wealth of vitamins and minerals. Regarding vitamin C, they provide about 50 mg per 100 g of dried fruit .
I don’t recommend making them your main source of vitamin C since we usually eat only very small amounts. Nevertheless, they can be a good daily supplement.
6. Bell peppers
Red, yellow or green: all types of peppers are good sources of vitamin C. The red pepper provides about 125 mg of vitamin C per 100 g.
However, peppers have a different composition of vitamins and minerals: there is more vitamin B9 in green and yellow peppers, while the red pepper contains a lot of beta-carotene.
You can eat it raw or cooked to enjoy its benefits. Be careful if you have a sensitive stomach and prefer it raw in a salad.
7. Broccoli
Among green vegetables, broccoli contains a certain amount of vitamin C, which makes it one of the best vegetables in its category.
Raw, it contains about 106 mg of vitamin C per 100 g of vegetables. Of course, cooking reduces its content which can drop to 30 mg per 100 g, so I recommend steaming it at low temperature.
8. Aromatic herbs
Given the small amount of culinary herbs we put in our dishes, it’s hard to consider them a source of vitamin C on a daily basis. And yet, their contribution is not negligible!
For example, fresh parsley can contain 177 mg of vitamin C per 100 g.
So have fun in the kitchen, remember to use them. Personally, I very often put them on my salads, meats, and potatoes.
Read also | The foods richest in vitamin C
