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Vitamin C is an essential nutrient required by the body for the development and maintenance of scar
tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide
hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body
and is thought to lower cancer risk. The current RDA for vitamin C is 60mg, below is a list of foods high in
vitamin C. For those looking to consume extremely high levels of vitamin C
An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than
any other food with 242.5mg (404% RDA) per 100 gram serving, 181.88mg (303% RDA) in a half cup
chopped, and 109.13mg (182% RDA) in a single green chili pepper. Red chillies provide 144mg (240%
RDA) of vitamin C per 100g serving, 108mg (180% RDA) per half cup chopped, and 65mg (108% RDA) per
pepper.
#2: Guavas
Depending on variety, guavas can provide as much as 228mg (381% RDA) of vitamin C per 100g serving,
377mg (628% RDA) per cup, and 126mg (209% RDA) per fruit.
#3: Bell Peppers
A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of
vitamin C depends on color. Yellow peppers provide the most vitamin C with 184mg (206% RDA) per 100
gram serving, 341mg (569% RDA) per pepper, and 95mg (159% RDA) in 10 sliced strips. Green peppers
provide the least vitamin C with 132mg (220% RDA) per pepper.
Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any
soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most vitami n C of any
herb with 160mg (267% RDA) per 100 gram serving, 1.6mg (3% RDA) in a single teaspoon. Parsley
provides 133mg (222% RDA) per 100 gram serving, 79mg (133% RDA) per cup, 5mg (9% RDA) per
tablespoon, 13.3mg (22% RDA) in 10 sprigs.
#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)
Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including
vitamin C. Raw kale provides the most vitamin C with 120mg (200% RDA) per 100 gram serving, 80mg
(134% RDA) per cup chopped. It is followed by mustard greens which provide 70mg (117% RDA) per 100
gram serving, and 29mg (65% RDA) per cup chopped. Garden cress provides 69mg (115% RDA) per 100
gram serving, or 35mg (58% RDA) per cup. Click to see complete nutrition facts
Broccoli provides 89mg (149% RDA) of vitamin C in a 100g serving, 81mg (135% RDA) per cup chopped,
28mg (46% RDA) per piece. Raw cauliflower provides much less with 46mg (77% RDA) per cup, raw
brussles sprouts provide 75mg (125% RDA) per cup, 16mg (27% RDA) per sprout.
#7: Kiwi Fruits (Chinese Gooseberries)
Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100g
serving will provide 93mg (155% RDA) of vitamin C, that is 164 mg (273% RDA) per cup, 84mg (141%
RDA) per fruit.
In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya
provides 62mg (103% RDA) per 100 gram serving, that is 87mg (144% RDA) per cup cubed, and 188mg
(313% RDA) in a medium sized papaya.
#10: Strawberries
Strawberries are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg
(98% RDA) per 100 gram serving, 98mg (163 % RDA) per cup slices, and 11mg (18% RDA) in a si ngle large
strawberry.