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These 10 foods richest in vitamin C


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

Its antioxidant action 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 on its own, it must be found in the diet. Here are the fruits and vegetables that contain the most.


Although tangy, blackcurrant is considered a “super food”. That is, it concentrates a lot of nutrients. For 100 g of berries consumed, the vitamin C intake is 180 mg. Admittedly, 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 benchmark. To fully benefit from it, it is necessary to consume this raw fruit. When 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.


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The kiwi

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




It is the fruit most associated with vitamin C. However, 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 eating it with a bite to take advantage of its fibers.


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In juice or in fruit salad, papaya is a concentrate of benefits. In terms of vitamin C, a 150 g fruit contains 93 mg. Although sweet, it is low in calories and high in fiber. Associated with papain, a digestive enzyme, it helps to facilitate digestion.

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They are now easily found in all markets. 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 100g of fruit. A serving of six fruits will be enough to cover the recommended daily allowance.


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Red pepper

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


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Here is an aromatic herb that can be used in 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 the body good. It is very rich in vitamin C but also in iron.


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Red cabbage

Associated with pieces of apples and some nuts, red cabbage is a concentrate of vitamins, in particular C. Its little sweet taste is very appreciated especially by children.


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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 portion. In salads with a little sugar, strawberries are a real delight.


© Image by Roberto Barresi from Pixabay

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