7 Foods That are High
in Vitamin C
Vitamin C is a water-soluble
vitamin that’s found in many foods, particularly fruits and vegetables. It’s
well known for being a potent antioxidant, as well as having positive effects
on skin health and immune function. It’s also vital for collagen synthesis,
connective tissue, bones, teeth and your small blood vessels. The human body
cannot produce or store vitamin C. Therefore, it’s essential to consume it
regularly in sufficient amounts.
Here are the top 7
foods that are high in vitamin C.
1. Kakadu Plums
a. contain
up to 5300mg of vitamin C per 100grams, making it the richest known source of
vitamin C. Just one plum delivers around 481mg.
2. Acerola Cherries
a. Just
one-half cup of acerola cherries delivers 822mg of vitamin C. The fruit may
even have cancer-fighting properties, although human-based research is lacking.
3. Rose Hips
a. provide
426mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 119mg
of vitamin C and encourage healthier looking skin.
4. Chili Peppers
a. Green
chili peppers contain 242mg of vitamin C per 100 grams. Approximately one green
chili pepper contains 109mg and one red chili pepper contains 65mg of vitamin C
5. Guavas
a. contain
228mg of vitamin C per 100 grams. A single guava contains 126mg of vitamin C.
6. Sweet Yellow Peppers
a. just
one half cup of yellow peppers provide 137mg of vitamin C. Yellow peppers
contain the highest concentration of vitamin C out of all the sweet peppers.
7. Blackcurrants
a. contain
181mg of vitamin C per 100 grams. One half cup of blackcurrants packs 101mg and
may help reduce chronic inflammation.
Vitamin C is vital for your
immune system, connective tissue and heart and blood vessel health, among many
other important roles. Not getting enough of this vitamin can have negative
effects on your health.
While citrus fruits may be the
most famous source of vitamin C, a wide variety of fruits and vegetables are
rich in vitamin C and may even exceed the amounts found in citrus fruits.
A diet rich in vitamin C is an
essential step towards good health and disease prevention.
Courtesy of healthline.com
High Fiber Foods
There are two different types of
fiber foods: soluble and insoluble. Soluble dietary fiber is a type that
dissolves in water and absorbs water during digestion to form a gel-like
substance. Soluble fiber is found in foods like oats, peas, beans, fruits, and
barley. Insoluble dietary fiber is the second type that doesn’t dissolve in
water and stays unchanged during digestion. Insoluble fiber helps promote
movement through your digestive system and can be found in foods like whole-wheat
flour, nuts, and vegetables such as cauliflower, green beans and potatoes. If
you’re trying to increase the fiver in your diet, it’s also important to start
slow and increase your dietary fiber intake over time instead of all at once.
Some high fiber foods
you can add to your diet include:
1. Beans – Lentils and other beans are an
easy way to sneak fiber into your diet in soups, stews and salads. Some beans,
like edamame (which is a steamed soybean), have 9g of fiber in a half-cup
serving and are a great source of protein.
2. Broccoli – Studies have shown that broccoli’s
5g of fiber per cup can positively support the bacteria in the gut, which may
help your gut stay healthy and balanced.
3. Berries – Berries get a lot of attention for
their antioxidants, but they’re full of fiber. 1 cup of blueberries can give
you almost 4g of fiber and there is nearly the same amount in frozen ones too.
4. Avocados – 1 cup of avocados has 10g of fiber
and can be added to toast, salads, entrees and eggs.
5. Popcorn – There is 1g of fiber in 1 up of
popcorn and it has been referred to as the King of Snack Foods.
6. Whole Grains – Whole grains like whole grain
wheat, whole grain pasta, whole grain brown rice and whole grain oats have
great amounts of fiber. You want to make sure that the first ingredient in your
products should be whole grain.
7. Apples – Depending on the size of the
apple, apples have about 4g of fiber in them. Possibly more when you eat the
skin too.
8. Dried Fruits – figs, prunes and dates are a great
source of fiber! They are also really good for those that are struggling with
constipation. They are delicious, but don’t eat too much or it can give you
cramping and diarrhea.
9. Potatoes – Sweet potatoes, red potatoes,
purple potatoes and even the plain old white potato are all good sources of
fiber when they’re not fried in oil and slathered in salt! 1 small potato with
the skin can provide about 3g of fiber!
10. Nuts – nuts aren’t just a great source of
protein and healthy fats – sunflower seeds and almonds each have more than 3g
of fiber in a serving. Raw or dry roasted are preferred for the best benefits.
Foods High in Fiber for a Gluten Free Diet
Gluten Free sources of fiber allow people with gluten
intolerance to enjoy the benefits associated with a high-fiber diet –
Regulating bowel movements, lower risks of hemorrhoids and small pouches in
your colon, lower risk of colorectal cancer, controls blood sugar levels,
promotes a healthy body weight, lower cholesterol levels and reduced
inflammation and blood pressure.
Here’s a list of naturally gluten free foods that are high
in fiber:
Gluten Free Fibers
Coconut
flour (25 to 50g per cup)
Almond flour
(13g per cup)
Whole
grain sorghum flour (13g per cup)
Buckwheat
flour (12g per cup)
Chickpea
flour (10mg per cup)
Yellow
whole grain corn flour (8.5g per cup)
Gluten
free oat flour (7g per cup)
Brown rice
flour (7g per cup)
Sunflower
seed flour (3g per cup)
Legumes, Nuts and Seeds
Navy
beans, cooked (19g per cup)
Black
beans, cooked (15g per cup)
Flax seeds
(45g per cup)
Sunflower
seed kernels, dried (12g per cup)
Almonds
(15g per cup)
Peanuts
(12g per cup)
Grains
Quinoa,
cooked (5g per cup)
GF oats or
oatmeal, cooked (4g per cup)
Amaranth
(5g per cup)
Wild rice,
cooked (3g per cup)
Fruits and Berries
Raspberries,
1 cup (8g)
Pear,
medium (5.5g)
Apple with
skin, medium (4.5g)
Banana,
medium (3g)
Orange,
medium (3g)
Strawberries,
one cup (3g)
Vegetables
Green
peas, cooked 1 cup (9g)
Broccoli,
cooked 1 cup (5g)
Potato
with skin, baked medium (4g)
Cauliflower,
raw 1 cup (2g)
Carrot,
raw medium (1.5g)
information brought to you by HealthStyles Market courtesy of WebMD.com
