foods high in vitamin C

Foods High In Vitamin C - Keeps You Strong

Vitamin C, ascorbic acid, promotes faster wound healing, helps fight infection and keeps blood vessels strong. People who need to be especially sure they eat plenty of foods high in vitamin c include those suffering from lupus, rheumatoid arthritis, depression, etc. Food high in vitamin C can also help the body absorb iron better. Rich dietary sources of vitamin C mainly fall into the fruits/vegetables food group. Generally speaking, fruits tend to have higher vitamin C concentrations then vegetables.

The food most people think of when they hear vitamin C are oranges. Although oranges do make the top 10 list of foods with the highest vitamin C concentrations, there are fruits with an even higher concentration of the vitamin. The recommended daily allowance (RDA) of vitamin C is 60mg. A 4oz serving of oranges has about 55mg of vitamin C. Whereas strawberries have about 77mg of vitamin C in a similar size serving. The fruit with the highest concentration of vitamin C is guava, with 230mg in a 4oz serving. Black currants have the second highest concentration with about 200mg in an average serving.

A 4oz serving of green peppers has about twice the RDA of vitamin C. Broccoli has about 87mg of the vitamin per serving. Other vegetables with high vitamin C concentrations include cabbage, cauliflower and asparagus.

In America the main dietary source of vitamin C is orange juice. In many tropical areas guavas, papayas and kiwi are the main vitamin C sources. Food and beverages made with vitamin C rich fruits and vegetables such as orange juice, stuffed peppers, and salad, should be a part of everyone's food shopping list.

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