Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Studies have confirmed the need for vitamin C to boost brain function, heal from injuries and recover from illness. A potent antioxidant for neutralizing free radicals, a diet lacking vitamin C may cause health problems over time. In fact, the Food and Nutrition Board at the Institute of Medicine recommends that we eat vitamin c foods on a daily basis, with men getting 90mg and women getting 75mg daily.
Whether you eat it raw or cooked, you can never go wrong with broccoli. One serving of this little green tree has over 90 mg of Vitamin C. Broccoli is also one of the best detox foods to add to your diet.
The bright red tomatoes are another common Vitamin C food. Try using sun-dried tomatoes as they are particularly concentrated in this essential nutrient. Just one serving of 100 grams holds over 100 mg of vitamin C. This equals 170% of our daily needs.
Many melons have vitamin C. Just one cup of cantelope will provide you with approximately 67 mg of vitamin c, plus plenty of vitamin A and potassium. Additionally, watermelon is another great source of vitamin c, as one serving will give you 112% of your daily needs.
Dark leafy greens
Kale, mustard greens, turnip greens, watercress, chard and spinach (as well as most other leafy greens) are all great vitamin C foods to add to your diet. While they all provide different amounts of this essential nutrient, they are all very healthy for you. Kale would be the best choice, as it may have up to 130 mg of vitamin C in one serving. That is one day’s vitamin C needs in a single serving!
This exotic fruit is another great vitamin C food, with one Guava containing over 250 mg. Over twice your daily needs! They are also rich in dietary fiber, folic acid, potassium and manganese, making guavas one of the best super foods to add to your diet. Many supermarkets are now importing these fruits from the tropics, so they are easy to find.