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8 Spring Foods High In Vitamin C

8 Spring Foods High In Vitamin C

As winter comes to an end and spring arrives, many people are especially keen to get outdoors and be active. We want to be healthy and full of vitality so we can enjoy the warmer weather and longer days with our friends and families.

A nutritious diet is a crucial component of our overall health and fitness. Getting all the vitamins, minerals, fiber, and macronutrients our bodies need will go a long way to making us energetic and happy. We are what we eat – so eating high-quality, healthy foods is vitally important!

Vitamin C is an essential part of a healthy diet and plays several critical roles in the body. Luckily, in the spring months Mother Nature provides us with plenty of tasty options when it comes to seasonal foods that are high in vitamin C. Read on to discover our list of delicious, nutritious spring foods that are high in vitamin C.

What Is Vitamin C?

Vitamin C is a vitamin found mainly in fruits and vegetables. It is an essential nutrient involved in the repair of tissue, the formation of collagen, and the production of neurotransmitters. It is an antioxidant and plays an important role in the functioning of the immune system. Humans are unable to synthesize their own vitamin C and must acquire it from dietary sources.

What Are The Benefits Of Vitamin C?

Some of the beneficial effects vitamin C has in the body include:


Image by Polina Tankilevitch on Pexels: What spring food is the highest in vitamin C?


What Happens If I Am Deficient In Vitamin C?

Signs and symptoms that may suggest a vitamin C deficiency are:

  • Rough or bumpy skin
  • Easily bruised skin
  • Slow-healing wounds
  • Bleeding gums or tooth loss
  • Persistent anemia
  • Weak immunity
  • Low energy

Where Is Vitamin C Found?

Fruits and vegetables are by far the richest source of vitamin C. It is also present in smaller amounts in animal products such as raw liver, eggs, and fish roes. Vitamin C can be taken as a dietary supplement in capsule, pill, or powder form.

Fruits Rich In Vitamin C

Fruits rich in vitamin C include:

  • Blackcurrants – 200mg per 100g serving
  • Guava – 126mg per piece
  • Kiwi fruit – 70mg per medium piece
  • Orange – 70mg per medium piece
  • Papaya – 95mg per small piece
  • Strawberries – 58mg per 100g serving

How Can I Get Vitamin C Naturally In Spring?

You can easily get plenty of vitamin C naturally in spring by eating a wide range of fruits and vegetables that are in season during the spring months.

What Spring Food Is The Highest In Vitamin C?

The spring food highest in vitamin C is the lychee, with 71 mg of vitamin C per 100g. Second highest is broccoli with 65 mg per 100g. Third is strawberries with 59mg. The iconic orange almost makes the top three, but not quite, with 53 mg.

Is Vitamin C Good For Seasonal Allergies?

Studies suggest that vitamin C may help to treat the symptoms of seasonal allergies by acting as a natural antihistamine. Research indicates that vitamin C can reduce the amount of histamine that the body creates by blocking histamine receptors. Histamines are what trigger the symptoms of allergic reactions, such as runny nose, sneezing, red eyes, inflammation, rash, and itching, so by blocking histamine production, vitamin C may reduce the symptoms of seasonal allergies.


Image by Trang Doan on Pexels: How can I get vitamin C naturally in spring?


8 Spring Foods High In Vitamin C

1. Broccoli

Broccoli is one of the ultimate superfoods. It packs an enormous nutritional punch. Whether you enjoy it boiled, steamed, or even raw, broccoli is a nutritional colossus, with sky-high vitamin C levels – and best of all, it’s seasonal in the spring months.

2. Limes

Limes are packed full of vitamin C. They are seasonal to spring and can be used in all sorts of recipes, including both desserts and savory dishes. Limes are used extensively in Southeast Asian cuisine, and also add a delicious and healthy tang to spring evening mojitos!

3. Lychee

As mentioned previously, lychees pack the most vitamin C by gram on our list. As well as being sweet and succulent, they are a fantastic source of healthy vitamin C, although perhaps more difficult to eat in large amounts than some other foods on our list.

4. Mango

Mangos are high in vitamin C and packed with nutrients. They have a beautifully rich, sweet, refreshing flavor. Mangos can be used in desserts, eaten on their own, or added to salads accompanying savory meats and seafoods.

5. Oranges

Oranges are the most famous and iconic high-vitamin C food. While they don’t quite pack the per-pound punch of lychees or strawberries, they are certainly an excellent, easily accessible, and tasty wallop of vitamin C.

6. Pineapple

You can almost taste the vitamin C in a juicy chunk of pineapple as you snack on this fruit on a sunny spring day! Pineapples are seasonal to spring and a very healthy snack option.

7. Spinach

Spinach was once the secret of Popeye, but now the secret’s out. Spinach is packed full of vitamins and minerals, and unsurprisingly, it’s very high in vitamin C.

8. Strawberries

Strawberries scream warm, sunny weather – they’re the ultimate outdoor food. Strawberries are not only delicious and highly snackable, but also very high in vitamin C – the third highest food in vitamin C on our list per pound.


Featured image by Oliver Hale on Unsplash

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