Surprise! Oranges are vitamin C rich foods, but they are not at the top of the top 10 vitamin bombs!
Oranges are true vitamin C bombs, right? Just like lemons and all the other citrus fruits . That is what most of us believe. Finally, the high vitamin C content is repeatedly emphasized in all O- and multivitamin juices. Especially if they are freshly pressed they should be particularly rich in vitamins. But is that really true?
Yes and no: While it is true that citrus fruits are vitamin C rich foods. But there are plenty of foods that contain significantly more of the healthy vitamin.
Vitamin C is great for our health
Why should we actually take enough vitamin C? The main reason is that Vitamin C is a great protection for our immune system. It helps to eliminate so-called free radicals and ensures that we stay healthy.
The German Society for Nutrition (DGE) recommends that we take 100 mg of vitamin C per day – preferably on vitamin C rich foods. That sounds a lot at first, but it is not. If you eat fruits and vegetables daily, you have taken the 100 milligrams quickly. It’s enough if you eat 200 g strawberries or 2 kiwis.
Good to know: Vitamin C is very sensitive to heat and light. Eat vitamin C-containing foods as fresh as possible and do not store them for long. And: Eat vegetables like peppers or carrots sometimes raw. When cooking, vitamins are lost quickly.
Tablets as an alternative to vitamin C rich foods?
If you catch a cold, many of us like to take an extra dose of vitamin C with tablets. Does it help? Rather not. Our body simply excretes too much vitamin C. Apart from that, vitamin C tablets in the body also behave differently than vitamin C rich foods.
Our body can handle this chemical vitamin C worse. Fruits and vegetables also contain many more vitamins and minerals that do us good. That’s why: Stick to the recommendation of the DGE and eat two servings of fruit and three servings of vegetables daily. In this way, you are well supplied with vitamin C and other nutrients.
Vitamin C Rich Foods: The Top 10
The most vitamin-containing foods are rather exotic:
- The Australian bush plum contains between 2,300 and 3,100 mg of vitamin C per 100 g.
- Camu Camu berries provide 2,000 mg of vitamin C per 100 g.
- Acerola cherries contain 1,700 mg of vitamin C per 100 g.
But: Local fruits and vegetables do not hide. With many varieties you can cover your entire daily requirement of vitamin C with just one serving. To help you succeed, we have listed 10 foods with a particularly high vitamin C content here. You will see that they are easy to find – and not just in the delicatessen or at the specialized greengrocer.
Top 10 Vitamin C-Containing Foods You Should Eat Everyday:
Vitamin C rich foods place 10: 50mg / 100g oranges
Vitamin C rich foods place 9: 62 mg / 100 g strawberries
Vitamin C rich foods place 8: 75 mg / 100 g kale (cooked)
Vitamin C rich food Place 7: 87 mg / 100 g Brussels sprouts (cooked)
Vitamin C rich foods place 6: 100 mg / 100 g kiwi
Vitamin C rich foods Place 5: 110 mg / 100 g of broccoli (raw)
Vitamin C rich foods place 4: 140 mg / 100 g red pepper (raw)
Vitamin C rich foods place 3: 175 mg / 100 g blackcurrants
Vitamin C rich foods place 2: 450 mg / 100 g sea-buckthorn berries
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