Just because you are taking vitamin C supplements doesn’t mean you can get away with not eating foods high in vitamin C. It doesn’t work that way because inside the foods are dozens of additional components that increase the absorption of vitamin C and make it work better in your body.
Knowing this now, let’s see which foods are foods high in vitamin C. We’ll focus primarily on vegetables since most people don’t consume enough of them!
- Chili Peppers, both red and green ones
You can’t really sit down and eat a whole handful of hot chili peppers, but these vegetables are one of the highest when it comes to vitamin C. One hot pepper provides over a hundred milligrams of vitamin C. The green ones have higher amounts of vitamin C than the red ones although the red ones are prettier.
100 mg vitamin C is considered more than three times the daily estimated value for vitamin C. So think about what foods you can spice up with a hot pepper at least a few times a week.
- Bell Peppers
Just like the color of the hot peppers is related to how much vitamin C the hot peppers contains, the same thing is true of bell peppers. In this case, the green peppers are the lowest in vitamin C. The highest level is found in yellow bell peppers and intermediate is the red-colored bell pepper.
To give you an example of how great the difference is between them, here’s a little chart:
Type of Bell Pepper Average Vitamin C content in one pepper
Yellow 341 mg
Red 209 mg
Green 132 mg
Why no one wants to eat kale always escapes dietitians. Kale is one of those vegetables you can easily add to casseroles, soups, stews, rice, salads, and stir-fry without any family member noticing it.
One cup of kale will give you a nice 80 mg dosage of vitamin C.
If you really can’t stand kale, go for the broccoli. Cup for cup, it’s about equal to that found in kale.
Do a little experiment. Increase the vitamin C foods in your diet for a week and see what happens and how you feel. You’ll be amazed at how this little one thing can make a difference.