8 foods with more vitamin C than oranges and they're low in carbs
Vitamin C is important for various bodily functions, including protecting cells, supporting healthy skin and aiding wound healing
Maintaining optimal health is key to overall well-being, and diet plays a significant role in this. The body requires seven major nutrient groups for proper functioning: carbohydrates, proteins, fats, vitamins, minerals, fibre, and water. There are 13 essential vitamins, and vitamin C is one of them.
Vitamin C can be found in various foods, with citrus fruits, particularly oranges, often considered the most common source. While oranges do contain 53.2mg of vitamin C, several other foods boast much higher levels of this vitamin.
Vitamin C plays a crucial role in numerous bodily functions, including protecting cells and ensuring their health, promoting healthy skin, blood vessels, bones, and cartilage, and aiding in wound healing. A lack of vitamin C can lead to scurvy.
This vitamin is a potent antioxidant that shields cells from damage caused by free radicals. It also helps maintain a robust immune system, which aids the body in fighting off infections and diseases, reports Surrey Live.
Additionally, it enhances the absorption of iron, which is vital for preventing iron deficiency and anaemia, as iron is instrumental in transporting oxygen throughout the body. While oranges, with approximately 13g of carbohydrates, can cause a spike in blood sugar levels, there are many other low-carb options that are rich in vitamin C.
Many fruits and vegetables boast a higher vitamin C content than an orange. Top sources include red peppers, kiwis, strawberries, Brussels sprouts, and kale. For example, a cup of diced red bell pepper contains nearly triple the vitamin C of an orange.
Foods that outshine oranges in vitamin C content
- Red peppers
- Kiwis
- Strawberries
- Brussels sprouts
- Kale
- Blackcurrants
- Broccoli
- Spring greens
A cup of chopped red bell pepper packs 190mg of vitamin C, almost three times the amount found in a medium-sized orange (69.7mg). A serving of kiwi fruit delivers 137mg of vitamin C, nearly twice as much as an orange.
A cup of strawberries offers around 85mg of vitamin C, just shy of the amount in an orange. Brussels sprouts contribute 75mg of vitamin C per serving. Kale is also a solid source of vitamin C, providing 80mg per serving.
Blackcurrants are an exceptional source of vitamin C, supplying 200mg per 100g. Broccoli is another source, with 79 mg per 100 g. Spring greens also contain a hefty 180mg of vitamin C per 100g.
However, it's important to avoid excessive intake of vitamin C. Consuming more than 1,000mg per day can lead to stomach pain, diarrhoea, and flatulence. These symptoms should subside once you decrease your vitamin C consumption.
Adults aged 19 to 64 should consume 40mg of vitamin C daily. Vitamin C cannot be stored in the body, so you need it in your diet every day."
Taking vitamins can be beneficial for many people, especially if their diet doesn't meet all their nutritional needs or if they have specific health concerns. However, it's essential to consult with a physician before beginning any new supplement regimen. Vitamin supplements should not be viewed as a replacement for a healthy diet.