Vitamin C is an essential nutrient and antioxidant with several human health benefits. It is involved in bone formation, the prevention and treatment of many cardiovascular and neurodegenerative diseases, wound healing and keeping gums healthy.
Since vitamin C is water-soluble, you need to get adequate vitamin C supplementation from dietary sources, including kale, strawberries, kiwifruit, lemons, broccoli, and more.
According to the National Institutes of Health, the recommended daily intake for vitamin C is 75-90 mg and can go up to 120 mg for women during lactation .
Although only fair amounts of fruits and vegetables can help you meet your daily needs of vitamin C, most Americans turn to fortification and supplements to avoid falling short.
Here are 10 foods that contain higher vitamin C concentrations than that of oranges.
Thyme (Thymus vulgaris L.) is an immunity-boosting herb with potent antibacterial properties. A 3.5-ounce (100 grams) serving of fresh thyme has 101 calories and contains abundant amounts of vitamins and minerals, including 609 mg of potassium, 14 grams of dietary fiber and almost 266% of the recommended DV for vitamin C. Different cultures have recognized the therapeutic values of thyme and its extracts (e.g. thyme essential oil) and used them to alleviate coughs, lower blood pressure and improve movements in dyspraxia patients. Other notable uses include flavoring salads, repelling pests and removing mold.
Black currants (Ribes nigrum L.) are a berry with strong antioxidant and anti-inflammatory properties. A single cup (112 grams) of black currants has just 71 calories and contains 361 mg of potassium and almost 10% and 338% of the recommended DV for iron and vitamin C, respectively. Several sources of evidence have shown that the compounds contained in black currants have beneficial effects on platelet function, help reduce bad LDL cholesterol levels and prevent damage to the optic nerve which transfers impulses from your eye to your brain.
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