THE TOP 20 FOODS RICHEST IN VITAMIN C
How to preserve vitamin C or ascorbic acid?
Known primarily for its anti-fatigue effect, vitamin C is essential to health for many other reasons. It intervenes at multiple levels, in vital functions such as the immune process or wound healing. It also helps protect blood vessels, maintain the proper functioning of the nervous system, assimilate iron, capture free radicals and thus prevent cell aging.
This precious vitamin is present in many foods, in varying amounts. However, it is very fragile and the methods of preservation and cooking greatly influence the actual intake of vitamin C from food. It is water-soluble and is therefore lost in the cooking water. It is also sensitive to heat and light. According to ANSES 1, “at room temperature, half of the vitamin C content of a food can be lost in 24 hours”.
Consuming raw foods is therefore the best way to preserve natural vitamin C. Otherwise, prefer short cooking at low temperature, without water. In addition, once the fruits or vegetables have been cut or squeezed, it is better to eat them immediately because the oxidation process which destroys ascorbic acid is very rapid.
Where to find it?
For an adult, the nutritional references for the population (RNP) recommend intakes of 110 mg of vitamin C per day 1 . As our body is unable to synthesize ascorbic acid itself, everything must come from food.
Here are the most interesting, according to the Ciqual 2 table :
- Acerola: This small cherry that grows in the tropical forests of South America contains 2850 mg of vitamin C per 100 g of raw pulp. This is the reason why it is the star ingredient of food supplements intended to fight against temporary fatigue. VITACEROLA 1000 from the Lescuyer laboratory covers all of the body’s vitamin C needs by taking just one tablet a day. The laboratory has selected acerola, a source of natural vitamin C that is perfectly assimilated by the body. VITACEROLA 1000 is recommended to support the body during the change of season, the resumption of a sports activity, or in the event of a diet low in fruits and vegetables.
- Guava: With 228 mg per 100 g, this tropical fruit is particularly rich in vitamin C. These contributions concern only the flesh of fresh fruit. Guava nectar only contains 36 mg per 100 g.
- Blackcurrant: It contains 181 mg of vitamin C on average per 100 g of berries, provided you eat them raw.
- Fresh parsley: With 177 mg per 100 g, it is a very useful ally for adding vitamin C easily to all your dishes! It remains very interesting in the dried version, with an intake of 137 mg per 100 g.
- Fresh thyme: This is another herb to consider for seasoning your dishes. It contains 160 mg of vitamin C per 100 g.
- Chilli: It is certainly not always easy to eat raw chili, but less spicy species go very well in salads. Think about it, because it still represents 155 mg of vitamin C per 100 g.
- Horseradish: This forgotten vegetable can be eaten raw when grated, as a condiment on poultry or white meat. It provides a delicious flavor that is both spicy and peppery, as well as 152 mg of ascorbic acid per 100 g.
- Kale: The raw vegetable contains 145 mg of vitamin C per 100 g. The intake is 41 mg per 100 when cooked, as well as citrus fruits.
- Pepper: Whether yellow, green, or red, it contains ascorbic acid up to 121 mg per 100 g when raw. The good news, this rate remains almost unchanged for briefly sautéed/pan-fried bell peppers, without fat.
- Broccoli: When raw, it contains 106 mg of vitamin C per 100 g. Once pureed, this quantity decreases but remains interesting with 90 mg per 100 g.
- Brussels sprouts: The vegetable provides 103 mg of vitamin C per 100 g when raw and 56.4 mg per 100 g when cooked.
- Dried tomatoes in oil: They are certainly a little greasy, but this oil helps to preserve vitamin C. In 100 g of these tomatoes, you will find 102 mg.
- The kiwi: By consuming approximately two whole kiwis (the equivalent of 100 g), you ingest 82 mg of ascorbic acid.
- Fresh dill: The rate here is 70 mg per 100 g. By snipping a little dill on your dishes, you can easily increase your daily intake of vitamin C.
- Green cabbage: To take advantage of its benefits, it is worth eating it raw in a salad. The content is then 69 mg per 100 g.
- Papaya: This is a tropical fruit to add to your basket if you have the opportunity since 100 g of pulp contains 65.3 mg of vitamin C.
- The strawberry: It comes before the orange in this ranking! When the strawberry season arrives, don’t hesitate for a second. They will provide you with 54 mg of vitamin C per 100 g.
- Orange: It’s often a surprise to see it so low on the list. Orange pulp contains 47.5 mg of vitamin C per 100 g. If you decide to squeeze a homemade juice, you can count on an intake of 50 mg per 100 g. As long as you drink it immediately after preparing it.
- Pineapple: This fruit is both low in calories and rich in ascorbic acid with a content of 46.1 mg per 100 g of raw pulp.
- Lemon: The youngest in this ranking is still very interesting with its contribution of 45 mg of vitamin C per 100 g of pulp and 42 mg per 100 g of juice.