March 22, 2023

It is the most famous of vitamins. Also known as ascorbic acid, vitamin C is essential for the proper functioning of the body, especially during the winter.

Vitamin C has an antioxidant action, ie it neutralizes free radicals. Clearly, it helps fight against aging. It also stimulates the formation of red blood cells and allows the synthesis of neurotransmitters in the brain such as adrenaline. And since the body cannot manufacture it itself, it must be obtained from food. Here are the fruits and vegetables that contain the most.


Very tangy, blackcurrant is considered a “super food”. That is to say, it concentrates a lot of nutrients. Per 100 g of berries consumed, the intake of vitamin C is 180 mg. Certainly, the recommended dose of ANSES (National Food Safety Agency) is 110 mg/day, but in the context of vitamin C it is not very serious to exceed this mark. To fully benefit from it, it is necessary to consume this fruit raw. Once cooked, it loses a lot of its nutrients.


Consuming 100 g of this very sweet fruit provides more than 200 mg of ascorbic acid. It is a rather rare fruit, but transformed into juice it brings unparalleled freshness and sweetness. In addition, guava is low in sugar but conversely very rich in fiber.



The kiwi

Small but very strong, the kiwi is renowned for its vitamin C content. An average fruit of 75 g will contain 70 mg, which is roughly the daily recommendation of ANSES. To be calm, it is enough to eat a kiwi a day. Be careful to choose them well: they are often hard as stone in the trade and ripen painfully.




It is the fruit most associated with vitamin C. Yet the orange is not the one that contains the most. A 200 g fruit has approximately 110 mg.

It is most often consumed in the form of juice, but nutritionists recommend peeling it and then biting it like an apple to take advantage of its fibre.


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In juice or fruit salad, papaya is a concentrate of benefits. In terms of vitamin C, a fruit of 150 g contains 93 mg. Although sweet, it is low in calories and high in fiber. It also contains papain, an enzyme that helps aid digestion.




They are now easily found in all markets. The lychee has the advantage of being able to be transported and eaten easily. That’s good: it’s perfect for the body. It contains 71 mg of vitamin C per 100 g of fruit. A portion of six fruits will be enough to cover the recommended daily intake.



The red pepper

We think about it relatively little, but the red pepper is an excellent source of vitamin C. A beautiful specimen of 500 g will contain, for example, nearly 420 mg. The good news is that it can be eaten both raw (in salads) and cooked.


Photo by Vishang Soni we Unsplash


This is an aromatic herb that can be added to all sauces (salad, steamed vegetables, etc.). It is certainly not a few strands that will make the difference, but adopting it regularly in your diet will do your body good. It is very rich in vitamin C but also in iron.



red cabbage

Combined with pieces of apple and a few nuts, red cabbage is a concentrate of vitamins, especially C. Its sweet taste is very popular with children.



The strawberries

Composed of nearly 90% water, strawberries are very low in calories. On the other hand, it is very rich in vitamin C: 58.8 mg per 100 g serving. In a salad and garnished with a little sugar, strawberries are a real delight.


©Image by Roberto Barresi from Pixabay

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