If you’ve ever been sick and suffered from colds and flu, you’ve probably heard this expert advice: Load up on vitamin C. This important vitamin has been thought to be an effective cold and flu fighter, and several studies actually provide evidence for this.
One study found that daily supplementation of vitamin C helped reduce the frequency of colds, while another research discovered that vitamin C also aid in cutting the duration of a common cold.
Vitamin C is not only an essential nutrient but is a powerful antioxidant, too! And because it plays two mighty roles, it doesn’t simply work on beating colds and flu – it offers way much more!
On top of boosting your immunity, vitamin C also helps to reduce blood pressure, fight heart disease risk, prevent gout attacks, speed the healing process of wounds, and give you healthier skin!
There is, indeed, a lot of reasons to get more of this important vitamin. If you’re looking to do just that, you’ve come to the right place! We’ve made a list of the Top 10 foods rich in vitamin C to add to your diet.
1. Black Currant
In the United States, black currant was once called the “forbidden fruit” as it was thought to help spread a fungus that threatened all pine trees in America.
Because of the ban imposed on this fruit, many Americans weren’t able to enjoy black currant’s dense nutrients and amazing health perks.
Today, though, black currants are slowly being rediscovered in the U.S. And while it may take a while for it to become a staple in American diets, this is still notable progress.
And just when you thought oranges are the top source of vitamin C, you got it all wrong. Apparently, black currants beat all citrus fruits combined when it comes to vitamin C content!
Aside from being a rich source of vitamin C, black currants are also excellent sources of antioxidants and anthocyanins that help boost the immune system, alleviate flu symptoms, and relieve sore throats.
Add black currant to your diet: Make a black currant smoothie or add it to your muffins. You can also make your own black currant jam or black currant ice cream!
2. Cayenne Pepper
If you particularly love spicy food, you’ll probably take delight in knowing that cayenne pepper is good for your health, too!
This red chili pepper is also an excellent source of vitamin C and other key nutrients such as vitamins A, B6, iron, magnesium, and calcium.
Its main active ingredient called capsaicin has been linked with a number of medicinal properties and fantastic benefits to health, too!
Several studies found that capsaicin helps to promote weight loss, normalize blood sugar, enhance digestion, support colon health, relieve pain, improve IBS symptoms, and improve cardiovascular health.
Add cayenne pepper to your diet: You can put that extra heat and kick of flavor in your dishes by sprinkling some dried or powdered cayenne peppers over your meals!
Kiwi is a small fruit that is chock-full of good-for-your-body nutrients and amazing health perks.
A rich source of vitamin C, kiwi has been found to help reduce wheezing symptoms associated with asthma in children suffering from this chronic disease.
Kiwi’s rich vitamin C content has also been discovered to support immune function and reduce the risk of cold or flu-like illnesses, especially among susceptible groups like children and older adults.
Not only that, but kiwis are also packed with other essential nutrients as well such as vitamins E and K, potassium, and folate.
They are also a great source of fiber, which helps promotes healthy digestion, as well as powerful antioxidants that help reduce oxidative stress.
Add kiwi to your diet: Looking for a refreshing treat? Make kiwi popsicles! Simply put kiwi slices into your popsicle mold, fill with coconut water, and freeze. Voila – healthy summer pops!
Hailed as a “super fruit”, guava is also a powerhouse of vitamins and minerals that help promote optimum health.
It is incredibly rich in vitamin C, antioxidants, fiber, and potassium, which are often credited for the fruit’s health rewards.
Just like the other vitamin C-rich foods, guava also plays a role in a healthy immune system, and in fighting off bacteria and viruses that may cause infections.
Add guava to your diet: No special tricks are needed for this – you can enjoy guava and its health perks by simply diving in and taking a bite!
But if you want to avoid any mess while eating this fruit, you can cut it into slices and dip them in your sauce of choice.
They are tart, sweet, and juicy, and they are good for your health, too! Strawberries are among the tastiest fruits that contain significant amounts of vitamin C.
They are also loaded with fiber and antioxidants that deliver a wealthy chest of health benefits -- from promoting healthy eyesight and skin vitality to lowering the risk of stroke, and cancer.
Add strawberries to your diet: Strawberries are super easy to incorporate into your nutrition, too! You can consume it as it is, or add it to your yogurt, cakes, and pancakes.
You can also make a strawberry smoothie, oatmeal, salads, or dip it in melted dark chocolate for a nutritious treat!
Green leafy vegetables like broccoli have got some reputation when it comes to promoting good health. Another powerhouse for nutrition, broccoli is packed with vitamins C and K, magnesium, zinc, fiber, and folate.
Several studies found that broccoli can reduce inflammation, prevent certain types of cancer from developing, control blood sugar, support healthy digestion, and promote heart health in many ways.
Add broccoli to your diet: Getting more broccoli in your diet is simple. Use its delicious crunch as a nice addition to your salads and soups. You can also simply grill it or make a broccoli smoothie!
It’s already common knowledge that oranges are a great source of vitamin C. In fact, when you hear vitamin C, a picture of orange usually pops into mind.
Since it is also a powerhouse of this important nutrient, oranges are known to boost immunity, keep blood pressure in check, control blood sugar level, reduce cholesterol, and prevent skin damage.
Add orange to your diet: Another thing about oranges is that you can simply enjoy it on its own as it is already bursting with zest and flavor. Cut oranges into mess-free slices for a healthy snack!
You can also add oranges to your salsa, oatmeal recipes for breakfast, salads, popsicles, and fruit kebabs!
It has been tagged as a “superfood” by nutritionists and health experts due to its impressive nutritional profile and generous health perks.
Kale contains significant amounts of vitamins C and K, manganese, which help control blood sugar levels in the body, and lutein and beta-carotene that help promote eye health.
If you have certain weight loss goals, kale can help, too! Aside from being rich in important nutrients, kale can also be a powerful addition to your weight loss meal plans as it helps suppress appetite.
Low in calories and high in dietary fiber, kale leaves you feeling fuller for longer, reducing appetite and avoiding unnecessary cravings.
Add kale to your diet: Instead of grabbing yourself a bag of potato chips, make your own baked kale chips! It’s a healthier alternative for your cravings plus you can customize it just the way you want it.
Tip: Dash it with your favorite herbs and spices for that extra flavor and nutritional punch.
Pineapple is a popular tropical fruit that boasts nutrients, enzymes, and antioxidants. They contain high amounts of vitamin C, dietary fiber, and manganese.
Pineapples are prized for their role in digestion due to their digestive enzymes called bromelain. They are also known to support the immune system, promote bone health, and help reduce blood clots.
Add pineapple to your diet: Pineapples make a great addition to salsas! You can also mix them with other fruits such as mandarin oranges, kiwi, and grapes to make a delicious, and nutritious tropical salad.
Last but definitely not least is lemon! This versatile citrus fruit is also a nutritional powerhouse, containing rich amounts of vitamin C and dietary fiber.
Lemons are known to benefit health by promoting hydration, enhancing digestion, preventing the risk of kidney stones, and boost your skin health.
Add lemon to your diet: Add that extra zest in your dishes by dashing it with some lemon juice! You can also add it to your water or tea, salad dressing, fish marinade or make lemon bars!
There’s no doubt about it – vitamin C can boost your health in more ways than one. Adding foods rich in vitamin C may allow you to see a difference in your health for the better!
These nutritious foods are also delicious, versatile, and super easy to add to your diet, so there’s no excuse not to load up on vitamin C. Your body will surely thank you later!