This fruit is one of the richest sources of Vitamin C: 100 grams of guava contains about 228 mg of this important nutrient. It is also rich in polyphenols and carotenoids, which act as powerful antioxidants, anti-inflammatory, antiviral and antibacterial agents.
Blackcurrants and other berries
Berries, especially blackcurrants, are a rich source of vitamin C, with about 180 mg per ounce. Include them in your daily routine by mixing them into your morning smoothie, blending them into Greek yogurt, or enjoying them as a nutritious snack between meals with almonds, cashews, or walnuts.
Red bell pepper
Red and yellow bell peppers are a great source of vitamin C. Per 100 grams, they contain about 166 mg of vitamin C. These peppers are delicious eaten raw, diced to add a flavorful crunch to salads, or shredded and dipped into hummus or guacamole.
Kale
Known in English as kale, this leafy green vegetable is popular among health-conscious Californians. Kale and avocado salad is revered as the epitome of healthy eating. This vegetable is rich in Vitamin C, providing 120 mg per 100 grams. You can use it in salads, nutritious juices, and smoothies to maximize its health benefits.
kiwi
Native to China and now available worldwide, kiwi is a rich source of Vitamin C with approximately 85 mg per 100 grams. Apart from its vitamin content, kiwi also contains Vitamin E, calcium and potassium. An optimal mix of soluble and insoluble fiber and enzymes promote healthy digestion and smooth intestinal transit. Enjoy sliced kiwi with your morning muesli or as a refreshing snack between meals.
Oranges (and other citrus fruits)
When we think of vitamin C, oranges are often the first fruit that comes to mind. And there’s a reason for that: oranges, like all citrus fruits, are a rich source of this essential nutrient. One average orange contains about 75 mg of vitamin C, while half a grapefruit contains about 39 mg. Fresh juice is also a good source, but it’s best to drink it soon after making it to prevent oxidation of the vitamin C.
broccoli
Broccoli is a healthy food rich in Vitamin C, with about 89 mg per ounce. Have you ever tried thinly sliced raw broccoli in a salad with a dressing made of tahini (sesame cream), lemon juice, olive oil, and soy sauce? If raw broccoli doesn’t suit your palate, you can also steam it and eat it with a sprinkle of sea salt, or drizzle it with extra virgin olive oil and a squeeze of lemon.
strawberry
If you love strawberries, here’s another reason to load up on them: Strawberries are packed with Vitamin C. Just one cup of 4-5 medium strawberries provides about 49 mg of this essential nutrient. Mix them with Greek yogurt, blend them into a smoothie, or freeze them to enjoy year-round.
Brussels sprouts
These micro cabbages are a powerhouse of skin-beneficial nutrients. They contain beta-carotene, vitamin A, vitamin E and vitamin C, all of which are essential for collagen synthesis. 100 grams of these vegetables contain 85 mg of vitamin C. Try eating Brussels sprouts raw, thinly sliced and in a salad with a little Parmesan cheese for glowing skin.
Brussels sprouts, also known as micro cabbages, are packed with nutrients that are good for your skin. They are rich in beta-carotene, which is essential for collagen synthesis, as well as vitamins A, E and C. 100 grams of this vegetable provides about 85 mg of vitamin C. To revitalize your skin, try eating raw Brussels sprouts thinly sliced in a salad or with a little Parmesan cheese to give your skin a healthy glow.
Read also:
This superfood contains more Vitamin C than an orange, so be sure to eat some.
According to nutritionists, this ingredient is the ultimate source of vitamin D in food.
Foods rich in Vitamin B12 are the secret to glowing skin. Here’s how to include it in your diet.
