I used to think fruits are the only foods high in vitamin C so I was surprised to find out through reading and research that they also include assorted varieties of green leafy vegetables. Eating vitamin C rich foods can boost your immune system. You need a healthy immune system to prevent cancer development.
What is in the list of vitamin C food sources?
Examples of fruits rich in ascorbic acid include . . .
1. all the different types of oranges -- sweet orange, Clementine, Mandarin, Tangerine, Kumquat and Satsuma. Their flavors can be sweet or sour.
These foods can either be eaten right away or be juiced! Either way, they are foods very rich in ascorbic acid.
2. all varieties of melon such as watermelon, honeydew and cantaloupe are high in ascorbic acid.
3. succulent mango -- either ripe or raw, made into fresh juice or smoothie, used in cooking or eaten on its own. All yummy and guaranteed one of the foods high in vitamin C.
4. assorted kinds of berries -- strawberries, raspberries -- are all high in ascorbic acid and other potent antioxidants. They are delicious foods both either as fresh or made into smoothie. These foods are good for you!
Other vitamin C rich fruits are . . .
Pears, which you should eat without peeling it because most of its ascorbic acid is in its skin,
Kiwifruit which contains ascorbic acid as high as 95% when fully ripened,
Pineapple which contains ascorbic acid as high as 60%, and
Fruits come in season but they are available all year round. There's no reason for you not to benefit from these foods that are rich or high in vitamin C.
If you prefer to make these fruits into smoothies, go ahead! Their ascorbic acid content won't be affected. Just don't add sugar into them. These foods are already sweet on their own and they are much healthier without artificial sugar.
By the way, any ripe fruit has higher ascorbic acid content so choose ripe mangoes over raw ones.
What are other vitamin C food sources?
In addition to fruits, vegetables are also essential to a cancer prevention diet. They are also foods rich in vitamin C. Examples are . . .
1. Fresh tomatoes and broccoli - both are excellent sources of ascorbic acid. Include sliced tomatoes and steamed broccoli in your green salads. Always try to buy the organic ones because they prevent many types of cancers.
2. Green, red and yellow bell peppers - they make your salads look and taste great. They are crunchy and sweet.
3. Leafy greens like spinach - spinach can also be made into salad...just like the image on the right.
Skip creamy dressings and use quality extra virgin olive oil instead. Just sprinkle the oil on your salad to give it extra boost in taste and to make it healthier. Olive oil is found to be rich in cancer prevention properties.
Cooking them is not recommended. Even steaming for a few minutes or cooking them in low heat removes as much as 25% of ascorbic acid. High heat destroys the ascorbic acid content of vegetables. So go for fresh salads as much as you can.
It is so easy to get your daily supply of cancer prevention antioxidants and phytochemicals naturally. Just pile up on fruits and vegetables, all are foods high in vitamin C.