Vitamin C is one of the most abundant in nature. However, some products have more of it than others. Where is the vitamin C?
Plant products contain the most vitamin C and they are recommended as its main sources. Contrary to popular belief, however, we do not have to limit ourselves to citrus only. The list of plants rich in vitamin C is really long.
When it comes to the content of vitamin C, acerola beats every other food product. It contains as much as 30 times more than an orange or lemon. Therefore, it is worth including dried acerola fruits in your diet. We can use it as a snack or an addition to both main dishes and desserts.
Another valuable source of vitamin C are the inconspicuous rose hips. They are probably known to everyone. Small leaves, pink flowers and small red fruits are their characteristic features. However, not everyone knows that these fruits contain a lot of valuable vitamin C. Only 40g of fruit is enough to cover the entire daily requirement. If we decide to use dried fruit powder, even less is enough. In such a powder, vitamins and other valuable ingredients are even more concentrated than in fresh fruit.
Chili peppers are usually very spicy, so not everyone likes them. It’s also hard to eat a lot of them. However, if you like spicy dishes, it is worth seasoning them with just such paprika. Not only will it increase the taste of spicy food, but it will also make it contain more vitamin C.
Another spice that contains large amounts of vitamin C is parsley. It is worth adding it to both soups and main dishes. In addition to the taste and aroma traditional for our cuisine, it will also increase the nutritional value of meals, enriching them with an additional dose of vitamin C.
Another traditional Polish green spice, containing large amounts of vitamin C, is dill. Of course, you can’t eat dill alone. However, it is worth sprinkling it on dishes to enrich their nutritional value.
However, not only spices and additives have a lot of vitamin C. Some fruits are also a good source of it. These include blackcurrants. Already 60g of fruit covers the daily requirement for vitamin C. For comparison, redcurrant has about 4 times less, but still a lot. To take full advantage of the vitamin C content of currants, you should eat them raw. For example, blackcurrant compote will have almost 4 less of this vitamin than fruit.
There is also good news for people who do not like hot chili peppers. Sweet paprika also has a high content of vitamin C and you can eat much more of it. It should be borne in mind that among the variants available in stores, choose red pepper. The green, yellow and orange versions have much lower vitamin C content.
Does this mean that green vegetables do not have vitamin C? On the contrary. It turns out that many of them are its excellent source. Brussels sprouts are one such plant. Already 200g of this vegetable will fully cover our daily requirement for vitamin C.
Another green plant rich in vitamin C is kale. It works very well in the form of salads, cocktails or additions to other dishes. 200g of kale will satisfy our daily requirement for vitamin C.
However, not everyone likes green smoothies. However, almost everyone likes strawberries, which is very good news. They also contain significant amounts of vitamin C. 200g of fruit is able to meet our daily requirement. Fortunately, vitamin C is practically impossible to overdose on – because it’s hard to be satisfied with a cup of strawberries. We eat a lot more during the season.
If, apart from strawberries, we also like wild strawberries, it is worth adding that they also contain a lot of vitamin C. They have almost as much of it as strawberries. It is worth paying attention to reach for ripe, red fruits that have the highest vitamin content.
Perhaps we sometimes wonder whether if we do not like fruit and vegetables, we are at risk of vitamin C deficiency. This may be because plants are its best source. They have the most of it. However, we can also sometimes find some amounts of it in meat and other animal products. So if you eat mainly meat and dairy products, it is worth including certain specific products in your diet.
Among the meat products available in stores, beef liver probably has the most vitamin. If we want to provide ourselves with a daily dose of vitamin C through this product, we must eat nearly 400g of it.
Slightly less vitamin C has pork liver, but it is still a significant amount. However, we need to eat half a kilo of this liver to supplement the daily requirement for vitamin C. Pork liver, similarly to beef liver, should be prepared in breadcrumbs with onions, apples and thyme – all these additives also contain some amounts of vitamin C.
Some fish also contain some amounts of vitamin C, but they are unlikely to cover our daily needs. To supplement the daily dose of vitamin C, you need to eat a few kilograms of cod.