Vitamin C is an essential nutrient and antioxidant with several human health benefits. It is involved in bone formation, the prevention and treatment of many cardiovascular and neurodegenerative diseases, wound healing and keeping gums healthy.
Since vitamin C is water-soluble, you need to get adequate vitamin C supplementation from dietary sources, including kale, strawberries, kiwifruit, lemons, broccoli, and more.
According to the National Institutes of Health, the recommended daily intake for vitamin C is 75-90 mg and can go up to 120 mg for women during lactation .
Although only fair amounts of fruits and vegetables can help you meet your daily needs of vitamin C, most Americans turn to fortification and supplements to avoid falling short.
Here are 10 foods that contain higher vitamin C concentrations than that of oranges.
1. Kakadu Plum
The Kakadu plum (Terminalia ferdinandiana L.) is a unique fruit native to Australia. It has an impressive nutrient profile which includes vitamins, minerals and powerful antioxidants that eliminates radical damage. Kakadu plum contains the highest vitamin C concentration of all plants — 57 to 100 times that of oranges. For 100 grams of fruit, it contains up to 4000 mg of vitamin C and 0.9 grams of copper. A single plum contains 480 mg of vitamin C, or 530% of the recommended DV. Throughout history, it has been used by Indigenous Australians as a folk medicine to treat colds and headaches. Recent advances have shown it can be beneficial in the treatment of neurodegenerative diseases, such as Alzheimer’s disease.
2. Red Chili Peppers
Red chili peppers (Capsicum annuum L.) are more than just a hot spice. They pack a range of essential nutrients, such as vitamins and minerals, and non-nutrient phytochemicals, such as beta-carotene and quercetin. One-half cup of chopped chili peppers has just 30 calories and provides 241.5 mg of potassium and 14% and 179% of the recommended daily intakes for vitamins A and C, respectively. Several publications have shown that red peppers consumption has favorable effects on metabolic syndrome and may reduce the risk of mortality due to heart disease. Cayenne pepper —which has a higher grade than red peppers on the Scoville scale— can lower blood pressure and soothe joint pain when applied topically.
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