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10 lists of foods rich in vitamin C


Discover the 10 lists of foods rich in vitamin C.

Vitamin C: which foods contain the most?

Known for its energizing power, vitamin C has many other benefits for the body. What are they? What foods are rich in vitamin C? A quick overview with Angélique Hulbert, dietician-nutritionist.


Vitamin C brings multiple benefits to our bodies. True antioxidant fighting free radicals, it promotes the regeneration of vitamin E. This allows the body to fight more against cellular aging. ” Vitamin C participates in the synthesis of collagen, a protein that provides tissue support and tone the skin.

However, with age, our body produces less and less, which is why the latter loses firmness”, explains Angélique Hulbert, dietician-nutritionist and author of The best way to eat, Ed. Thierry Souccar.

Vitamin C also plays a role in the proper functioning of neurotransmitters and ensures good cognitive activity.

It facilitates the absorption of iron and thus increases the level of red blood cells. Its consumption, therefore, limits the risks of anemia and fatigue.


It is also useful in detoxifying the liver. ” Vitamin C is water-soluble, so our body cannot store it. This is why it must be supplied to it every day.

And be sure to consume raw foods if you want to take full advantage of this vitamin because it is sensitive to heat “, recommends the expert.

Want to boost your vitamin C * intake? Here are 10 foods to eat!

1. Raw yellow pepper (184 mg / 100g)


Peppers are a very good source of vitamin C. The yellow contains the most, followed by red (159 mg / 100g) and green (92.2 mg / 100g).

If it can be eaten both raw and cooked, it is the preservation of all heat that will offer the most vitamin C. So take advantage of the summer to incorporate it into your salads!

2. Blackcurrant (181 mg / 100g)

” This fruit is very rich in antioxidants, in particular in polyphenols which makes it possible to better fight against cellular aging.


Like all red fruits, blackcurrant is known to improve eyesight and limit visual fatigue.

It also protects capillaries and improves thus blood circulation “, explains Angélique Hulbert, dietician-nutritionist. You can consume it in various ways: in fruit salad, in pie …

3. Fresh parsley (177 mg / 100 g)

Besides having an interesting rate of vitamin C, the dietician specifies that ” parsley is rich in potassium, fiber, iron, vitamin B9.


The latter is ideal for pregnant women”. Vitamin B9, also known as folic acid, is recommended to reduce the risk of malformations of the neural tube (the future central nervous system) in the fetus. Whether you have a garden or not, you can easily grow it in your home.

Keep, for example, your mini planter of aromatic plants in your kitchen, close at hand, to decorate your dishes or your vinaigrettes at will!

4. Raw Brussels sprouts (103 mg / 100g)

” Like all crucifers, it is a food known to protect cells against cancer. It is also recommended for detoxifying the liver,” notes Angélique Hulbert.


Despite its many virtues, its bitter flavor when cooked can sometimes put off some palates.

The specialist then suggests eating it raw, sliced with a small vinaigrette, to benefit from its vitamin C while avoiding its pronounced taste.


5. Kiwi (92.7 mg / 100g)

Here is a fruit rich in vitamin C, potassium and containing a little fiber to promote intestinal transit.


In addition, the expert specifies that the kiwi has a low glycemic index and is low in calories.

Do not hesitate to put it in your fruit salads to give them color… and vitamins!

6. Strawberry (67.4 mg / 100g)

When the warm weather returns, strawberries invade vegetable gardens and market stalls.


No reason to deprive yourself of it since it has an interesting level of vitamin C.

” It is also low in calories, easy to digest, low in sugars, and rich in water to quench your thirst!”, adds the nutritionist.

Raw, on pies, or in salads, you will know how to enjoy it, ideally taking care not to sweeten it.


7. Orange (57mg / 100g)

Renowned for its vitamin C content, orange is a safe bet. Again, it is better to eat it raw with its pulp. “A lot of people think they are doing well by drinking their glass of orange juice in the morning, but the glycemic index is then higher.

And then, by eating the fresh fruit, you will also benefit from its fibers”, advises the expert.

8. Homemade lemon juice (42.4 mg / 100g)


Citrus fruits are known to be high in vitamin C. Lemon is no exception to the rule. To benefit from its virtues, some people drink the juice of half a lemon as soon as they wake up.

” Acidity activates the digestive system and destroys bacteria. It is very effective in breaking down food well and therefore ideal for people whose stomachs are not sufficiently acidic,” says Angélique Hulbert.

A restriction, however, specifies the expert, the consumption of lemon is not recommended in the event of an ulcer in the stomach.

9. Grapefruit (40.9 mg / 100g)


Often eaten as a starter, grapefruit invites itself with delight on our tables. Be careful not to sweeten it too much!

Angélique Hulbert instead recommends opting for a juicy and naturally sweet variety such as red-fleshed pomelo, for example.

In addition to its vitamin C contributions, grapefruit contains beta-carotene to preserve skin beauty. It turns out, moreover, very low in calories!

10. Chives (39.7 mg / 100g)


Here is an aromatic herb with multiple virtues. Chives have vitamin C, fiber and are found to be rich in beta-carotene.

In addition, ” it is part of the Alliaceae family just like onion or garlic.

It is therefore effective in supporting the immune system and fighting against certain bacteria!”, says the nutritionist. What to cook it at the slightest opportunity!


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