Let's fill the vitamin stores with these foods! We show you delicious foods containing vitamin C. So you come healthy and fit through the cold season.
Your nose is running, your eyes are watering and you are haunted by constant sneezing - welcome to autumn and winter.
To prevent this from happening in the first place, we load up our vitamin C household properly.
Now oranges and lemons are bought in large quantities. People drink freshly squeezed juice and eat the citrus fruits pure.
But did you know that there are many foods that contain more vitamin C than oranges? Today we would like to introduce you to the best suppliers.
This way you'll bring more variety to your diet and strengthen your immune system at the same time! But first, let's clear up a few questions.
Why is vitamin C important?
Vitamin C has an antioxidant effect. It helps the body in many ways in the fight against environmental influences. It plays a major role in the body's defenses. It is needed for the formation of connective and supporting tissue (bones and cartilage).
With a healthy vitamin C household, bacteria and viruses have a much harder time. In addition, the vitamin, which is known especially from orange and lemon, keeps skin and gums healthy.
Overall, vitamin C makes us fit and thus helps us fight viruses and bacteria before they can take root.
Per day the requirement of an adult is 80 - 100 mg. When we are sick or stressed, the need for the vitamin increases.
You don't have to run out and buy masses of oranges and lemon right now! There are namely Food, in which much more vitamin C than in our dear Citrus.
However, not only food helps to strengthen the immune system. Many small everyday tips also help us to stay healthy. Take a look here: "The 11 best tips for a strong immune system".
When are dietary supplements useful?
Especially in autumn and winter, when our immune system is struggling, you should make sure to take enough vitamins. You can catch a cold or flu more quickly than you would like.
Simple vitamin C foods are often not enough. Especially because the vitamin is rapidly degraded.
The longer fruits and vegetables are stored, the lower their vitamin content. For example, a bell bell pepper can lose up to 2/3 of its vitamin C from the time it is stored until it is eaten. During cooking, ascorbic acid is completely destroyed. So there is not much left for our body.
I therefore always take additional vitamin C during the critical time, in the fall and over the winter. But I pay attention to high-quality vitamins that also taste really good. Because there is nothing more disgusting than the effervescent tablets from the drugstore that only contain artificial vitamins.
But let's start with foods that are particularly high in ascorbic acid.
These 13 foods contain more vitamin C than oranges
By comparison, 100 grams of orange contain 50 milligrams of vitamin C.
Acerola cherry: The No. 1 vitamin C supplier
The hit list of Vit C rich foods is topped by the acerola cherry. It grows in Texas, Mexico, Panama, Guatemala and Jamaica. For a few years now, it has also found its way to us.
The small fruit contains a large amount of provitamin A, B1, B2 and B5. This provides effective cell protection and strengthened defenses against colds.
Unfortunately, the fruit is difficult to transport. But you can use the fruit at Amazon as powder or buy juice.
100 grams of acerola have 1700 mg vitamin C.
Rosehip: The domestic winner
The term rosehip is a designation of fruits of all species of roses. They are processed into tea or jam. The orange to red berries contain vitamins A, B1 and B2.
However, the vitamin C content is particularly high and varies according to variety and degree of ripeness.
100 grams of rosehip contains up to 1250 mg vitamin C.
Sea buckthorn for the vitamin C boost
Usually dismissed as a pretty yellow rowan, sea buckthorn is worth a second look. Because of its sour taste, however, the sea buckthorn berry is hardly edible.
The fruits are very often processed into sea buckthorn juice or jam and then stirred under food. But this is quite sufficient.
Tip: You can order sea buckthorn juice at Amazon.
100 grams of sea buckthorn contain 450 mg of vitamin C. That is 9x as much vitamin C as is found in oranges!
Guava: Small exotic with many vitamins
Ever heard of this exotic plant? The guava grows in the tropical regions of South America. With us it is mostly unknown. However, you should pay a lot of attention to it.
100 grams of guava have 270 mg of vitamin C and a large amount of provitamin A.
That's why blood oranges are healthier than regular oranges!
Black currant
With us, the black currant is ripe in the summer months. Here you have to eat a lot. The black currant beats other berries both in the iron content and vitamin C.
For every 100 grams of black currant, there are 175 mg of vitamin C.
Parsley brings a large portion of vitamins
The favorite spice of the Germans and Austrians has it neat in itself! Parsley is a true vitamin C bomb. In the herb you will find 160 mg of vitamin C per 100 grams of parsley.
From now on, simply decorate every dish with fresh parsley. Then colds and co. have no chance.
Parsley also grows very well on pretty much any balcony. What other herbs you can grow on the terrace, you can find out here: "These herbs should not be missing on any balcony".
Bell peppers are full of vitamin C
One cup of red peppers contains almost 8x as much vitamin C as oranges. Namely up to 400 mg. Red bell bell pepper is also a great source of vitamin A, which supports the health of our eyes.
The little sister of the red bell pepper - the green variety - does not contain the same amount of vitamin C, but still a decent amount. Namely 140 mg per 100 gram Peppers.
Peppers are best eaten raw. Cooked and fried peppers contain hardly any vitamin C.
Do you already know the top 10 vitamin C foods?
Broccoli for a load of vitamin C
As off-putting as many find broccoli: The little trees are bursting with vitamins. And let's be honest: broccoli doesn't taste that bad! So put it in the bag!
100 grams of broccoli contain 115 mg of vitamin C.
Brussels sprouts contain twice as much vitamin C as oranges
Like broccoli, Brussels sprouts belong to the cruciferous family. The mini cabbages have 110 mg of vitamin C per 100 grams of vegetable. However, most of it is destroyed during cooking.
Tip: Steam the Brussels sprouts only very briefly and with little water.
The vitamin tuber fennel
The fennel bulb not only looks pretty and smells aromatic. Fennel consists of 80% water and therefore has only 19 calories per 100 grams.
In addition, 100 grams of fennel contain 93 mg of vitamin C.
Kiwi: Sour makes fun and healthy
If you regularly reach for the kiwi, you can easily cover your vitamin C needs. The green fruits spread good mood - this is due to their often sour taste.
By the way: Kiwis ripen perfectly at room temperature. So you can buy them when they are still hard.
Depending on the degree of ripeness, 100 kiwis contain up to 93 mg of vitamin C.
Especially delicious and a little sweeter: Kiwi berries.
Papaya: A healthy exotic
Well, have you seen a papaya in the store lately? Take one with you next time! The exotic fruit brings not only beautiful orange color to our plates, but also a big load of vitamins.
100 grams of papaya have 80 mg of vitamin C.
Strawberries: Sweet little fruit with lots of vitamins
Strawberries also outperform oranges in terms of vitamin C content. However, the sweet red fruits also easily outperform lemons.
100 grams of strawberries contain 62 mg of vitamin C.
Strawberries, by the way, you can easily grow yourself even in the smallest space. Namely with a homemade strawberry tower.
Our conclusion
On the shopping bags, ready, fire, go! Chop, chop stock up on a large amount of vitamin C, then even the coldest winter can not harm you :)
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