Brief recap of vitamin C’s benefits
As we know, vitamin C supports numerous physiological functions. It plays a role in maintaining the immune and nervous systems, in forming collagen and in helping to combat fatigue, etc. (1-2) Let’s now take a look at which foods contain the highest levels.
Guava
Guava is a sweet-tasting exotic fruit which contains high levels of vitamin C: 228mg per 100g. Its close relatives, papaya, mango and star fruit, also contain vitamin C amongst other nutritional benefits.
Peppers
With a content of 184mg per 100g, yellow peppers are chock-full of vitamin C. Whatever their colour, peppers are an excellent vitamin C source: if well-digested, they’re best eaten raw, as ascorbic acid is quickly destroyed by heat .
Chilis
Part of the same family as peppers, chilis are similarly rich in vitamin C! They are likewise best eaten raw. Choose hot or mild chilis depending on your taste.
Parsley
Parsley offers a substantial amount of vitamin C: 177mg per 100g. A good reason to add freshly-chopped raw parsley to your salads and cooked dishes. Thyme, dill, and all aromatic herbs offer the same nutritional advantage so make good use of bouquets garnis in your cooking.
Blackcurrants
This little black berry packs a massive vitamin C punch, with 180mg per 100g. Not too sweet, blackcurrants are excellent for our health. They can be combined with other red fruits (strawberries, cherries) to make a delicious summer dessert or a vitamin-packed smoothie.
Horseradish
Horseradish is part of the brassica family which includes cabbage and the mustard plant. Used for spicing up dishes, it should be grated just before serving in order to retain its vitamin C content. The fiery wasabi, familiar to fans of Japanese cuisine, is part of the same plant family and has similar characteristics.
Kale
Like its ‘cousins’, red cabbage, broccoli and green cabbage, kale is an excellent source of vitamin C. If you like its bitter taste, you can eat it raw, chopped into a salad, for example. If not, try eating it steamed, as this method of cooking will minimise any loss of vitamins and minerals.
Oranges
Oranges are well-known as a source of vitamin C, and with good cause! In fact, all citrus fruits contain this vitamin. Eat oranges or grapefruit raw or juiced, and lemons too (use the pulp or the zest – the whole fruit offers benefits). Quick vitamin tip: sprinkle lemon juice on salads and guacamole, or add it to your daily bottle of water.
Seaweed
Seaweed of various kinds is increasingly used in Western cuisine. It offers excellent nutritional benefits along with a salty flavour that will enhance your cooking. Nori, the black seaweed used to wrap maki (sushi rolls), dulse and kelp are the best choices for vitamin C.
Breakfast cereals
Breakfast cereals are often fortified with vitamins and minerals to provide the energy you need for the day ahead. Beware, however, of added sugar and salt in muesli. Instead, choose cereals with honey or fruit, for example.
Vitamin C supplements
Supplementation is an easy way of increasing your intake of vitamin C: try, for example the vitamin C supplements Asc2P, Triple C or Ester C™. While all forms of ascorbic acid are beneficial, the liposomal form is especially well-absorbed by the body and offers a particularly valuable helping hand (Liposomal Vitamin C).
So there you have it: there are many options available for ensuring you get enough vitamin C each day. First and foremost, eat a varied diet with plenty of fruit and vegetables, raw or steamed, and be sure to take a regular high-quality supplement!
References
- https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2010.1815
- Vitamine C : aperçu et mise à jour. Schlueter, Amanda & Johnston, Carol. (2011) Revue des pratiques de santé complémentaires. 16. 49-57.
- Table de composition nutritionnelle des aliments, ANSES.
2 Days
Easy to order
Easy to order, good and fast delivery to Finland, the box was intact and the content exactly what I ordered. I am satisfied. Product prices are on moderate level. Thank you Supersmart!
VIITANEN Esa
7 Days
Fine quality service
Thanks to team who met what I need such as trust, good packages and fast delivery. Regarding products it is too early to give a comment. After using for a while, I gonna update my review. I had bought supplements mostly for autism.
Fatma Coltu
7 Days
efficient easy to use
efficient eqsy to use
Mr G Birtles
13 Days
Quick processing orders…
You are so quick in processing orders and prompt in shipping too. Very easy to do business with you. Thanks a lot for your great service.
JOAQUIN Epifanio
19 Days
I am merely judging the delivery system
I am merely judging the delivery system, which was flawless. It wouldn't make any sense to comment on the efficacy of the supplements, since that is only possible on a statistical basis. Even if something doesn't improve, that doesn't have to mean that the supplement doesn't work, since one doesn't know how it might have worsened without the supplement and the opposite might also apply, since many symptoms are psychosomatic and the supplement might provide a placebo effect.
Roger De Backer
27 Days
Perfect!!!!!!!!!!!!!
Perfect!!!!!!!!!!!!!
Patrick
29 Days
Magnesium and Zinc Orotate are top…
Magnesium and Zinc Orotate are top supplements. Highly recommend!
Kristjan
40 Days
Clean, simple, effective
Nothing to complain. Delivers everything fast, attentive to their regular customers. Best experience.
FABIO I.
43 Days
Possibility to enjoy a variety of high…
Possibility to enjoy a variety of high quality suppléments. Fast delivery Good packaging Clear information and website
Vov Oo
45 Days
Efficient ordering and delivery
Efficient ordering and delivery. Happy with products. I order fairly regularly. Reliable
Gill Lee
45 Days
Happy customer.
Supersmart sell the best products and are effecient when it come to handling and dispatching orders. Also, their return and refund policies is very simple and easy for the customer. The creme on top is the return customer discounts. Keep up the good work.
ABDULQADER Jehad
49 Days
Prompt and reliable.
Prompt and reliable.
MIFSUD Joseph
55 Days
great? / OK
I don't use the word great; everything was OK; it is maybe too early to expect an effect of the supplements
STAEHLI C
62 Days
Well,It was yesterday I started using…
Well,It was yesterday I started using it but I can tell the supplement is working perfect,will definitely still give best comments once I'm done using it ...
ANTHONY Oluwaseun Ugwu
63 Days
Great products
Great products, fast delivery.
Nujood ALHADDAD