Vitamin C: Health Benefits and Sources

Vitamin C: Health Benefits and Sources

Well-known to be a powerful antioxidant, vitamin C is an essential ingredient for our skin and our immune system, with numerous benefits for both. According to MBG Health, vitamin C:

– Improves immunity by supporting the action of immune cells against pathogens.

– Fights against oxidative stress by neutralizing free radicals (unstable molecules that can damage cells, leading to illness and aging).

– Stimulates natural collagen production, helping to maintain the health and elasticity of the skin.

– Supports brain health, also by neutralizing free radicals.

– Contributes to maintaining a healthy blood pressure, by stimulating the production of nitric oxide, which is a molecule that dilates the blood vessels, thus improving their function.

– Improved the absorption of iron, a mineral that our body needs in order to grow and develop.

In all, vitamin C is an indispensable ingredient for the well-functioning of the body. However, it is important to know that our bodies cannot produce their own vitamin C. This is the reason why we should always make sure that we get our necessary intake of this important micronutrient mainly from our diet, but also from supplements.

So, what are the best sources of vitamin C that we can incorporate in our diet?

As we have already established all the benefits vitamin C has for our health, here is a short list of foods with the highest levels of this miracle ingredient:  

  1. Kakadu plums – a fruit that is native to Australia, known as the richest natural source of vitamin C.
  2. Acerola cherries – also known as Barbados or West Indian cherries, which provide 825 mg of vitamin C per half-a-cup
  3. Rose hip – the fruits of rose plants, only five or six pieces of which can provide 132% of the recommended daily dose
  4. Chili peppers – only one pepper ensures 121% of the recommended daily dose of vitamin C
  5. Guava – a fruit usually found in South America and Mexico, one fruit providing 125 mg of vitamin C
  6. Sweet yellow peppers – their vitamin C content increases as they ripen
  7. Blackcurrants – one cup contains 102 mg of vitamin C
  8. Cantaloupe – a very good source of vitamin C, vitamin A and fibers
  9. Parsley – apart from vitamin C, it is also an important source of vitamin K
  10. Kale – a staple of healthy nutrition, one portion of kale contains approximately 93 mg of vitamin C.

And the list continues with multiple other sources of vitamin C that can easily be incorporated into our daily diet.


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