Vitamin C is an essential element for health. It is necessary to make collagen, which is used to form the connective tissue of the skin, ligaments and bones. It also participates in the manufacture of red blood cells and contributes to the immune system. Powerful antioxidant, vitamin C is commonly used to fight against fatigue, exhaustion and colds.

Unlike many mammals that are able to produce natural vitamin C in their liver or kidneys, humans (and most primates) are totally unable to do so. This would result from a genetic mutation that occurred 40 million years ago.

Diet is the only way to get natural vitamin C , if you ignore the supplements. We have listed the strongest foods in vitamin C, and compared the intake of each of these foods to the daily intake recommendations of vitamin C, 75 mg for a woman, and 90 mg for a man.

Discover foods that will help you preserve your immune system and stay in shap

The cantaloupe

Vitamin C content of cantaloupe : 337% of the recommended daily intake, by cantaloupe

Cantaloupe is the most nutritious melon. Its colorful flesh is rich in vitamin C and beta-carotene. A slice of cantaloupe contains the equivalent of 34% vitamin C of the recommended daily intake. Note that it is a very low calorie food. A whole cantaloupe only contains 275 calories.

To find out if a cantaloupe is good for consumption, you just have to check that the cantaloupe gives way under a slight pressure of the fingers on both ends. Moreover, if the skin of cantaloupe is wrinkled, it is already too late to eat it!

Dried basil

Vitamin C content of dried basil : 2% of the recommended daily intake for a teaspoon of dried basil

Dried herbs tend to be more fragrant than fresh herbs. So if you opt for dried herbs for this reason, instead choose dried basil. It is indeed rich in vitamin C. A single teaspoon of dried basil contains 2% of the daily dose of vitamin C recommended for adults, for a caloric intake virtually zero. Dried basil is a wonderful accompaniment to dishes made with olive, garlic or tomatoes.

Garlic Chives

Vitamin C content of chives : 2% of the recommended daily intake, for a teaspoon of chopped chives

A teaspoon of chopped chives and not only will you taste your dishes, but also, you will do good to your body. Chive is a good source of vitamin C. It is also supposed to reduce bad cholesterol, prevent cancer risk and lower blood pressure. So have the reflex chive! Complement your scrambled eggs, soups or purées with this aromatic plant with many virtues.

The dried tomatoes

Vitamin C content of dried tomatoes : 1% of the recommended daily intake per dried tomato

They have become more and more popular, and it's easy to see why. They are an excellent source of vitamin C, vitamin K, potassium and iron. You can buy dried tomatoes preserved in olive oil, or you can easily make them yourself using a dehydrator.

The strawberries

Vitamin C content of strawberries : 12% of the daily recommended for a medium-sized strawberry (12g)

A cup of strawberries brings you enough vitamin C to reach the recommended dose a day. So why not add these fruits to your breakfast?

If you have to put them in the refrigerator, note that it is better to keep the tail of the strawberries, and not to keep them for more than 48 hours.

The papaya

Vitamin C content of the papaya : 159% of the recommended daily intake by papaya

A medium-sized papaya contains on average 188mg of vitamin C ... 3 times more than the recommended daily dose. Boost your immune system with this delicious colored fruit. Not only will you get plenty of vitamin C, but you will also enjoy its high content of vitamin A, B, calcium and potassium.

Red cabbage

Vitamin C content of red cabbage : 797% of the recommended daily intake per red cabbage, and 21% per leaf of red cabbage!

Most of you know green cabbage. But did you know that red cabbage is also a good source of vitamin C? The equivalent of one cup of chopped red cabbage provides 50.7 mg of vitamin C. Red cabbage is also rich in vitamin A, fiber ... and low in calories. If you are a fan of green cabbage, try mixing it with some red cabbage leaves as a supplement.

The banana pepper

Vitamin C content of banana pepper : 45% of the recommended daily intake per serving (31g)

This pepper, with very thick flesh, has the shape of a banana, from which it takes its name. It contains vitamin A, vitamin C and is low in fat and calories. Sweet pepper, banana pepper will be well suited to those for whom the yellow and red peppers are too strong.

The tomato

Vitamin C content of tomato : 28% of the recommended daily intake per tomato

When people think of tomatoes, they think of lycopene, the natural pigment known for its antioxidant properties. Vitamin C is another potent antioxidant found in tomatoes. A medium-sized tomato provides more than half the vitamin C dose you are recommended to consume per day.

pineapple

Pineapple vitamin C content : 721% of the recommended daily intake per pineapple

This tropical fruit can be eaten in many forms, in a salad of fruit, smoothie or to give a sweet touch to a salty dish. A cup of pineapple pieces provides 131% of the recommended daily intake of vitamin C. Not only does pineapple help replenish vitamin C, it also helps relieve arthritis and improve digestion.

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