Vitamin C is a vital nutrient for overall health and wellness. The human body is not able to make vitamin C, so it’s important to get enough of this nutrient through diet or supplementation.
While many foods are rich in vitamin C, people often wonder what are the best herbs for vitamin C?
In this article, we’ll go over a list of herbs with vitamin C, as well as the health benefits of vitamin C.
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Vitamin C Overview:
Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues.
It’s also important to note that vitamin C is water-soluble, which means it is not stored in the body and needs to be replenished regularly through diet or supplementation.
Getting optimal amounts of vitamin C helps to ensure that your body functions properly.
Thankfully, there are many different spices and herbs that are high in vitamin C, which makes it easy to meet your body’s daily requirements.
Herbs High in Vitamin C:
Below is a list of the best herbs for increasing vitamin C.
1. Acerola (Malpighia emarginata)
Acerola, also known as barbados cherry, is an exotic fruit found in the tropical areas of the Americas and throughout the Caribbean. It’s considered to be one of the best vitamin C herbs.
Acerola is one of the best sources of vitamin C found in nature. It’s estimated to have upwards of 50–100 times more vitamin C than oranges!
1 cup of fresh acerola berries is estimated to contain 1,644mg of vitamin C.
Fresh acerola cherries can be hard to find, but dried and powdered versions of this fruit are readily available online.
If you are looking for natural herbs with vitamin C, acerola is a great place to start!
2. Rose Hips
Rose hips are the fruit that grows on the rose plant. They are usually red or orange but can come in all different types of colors. They are typically ripe and ready to pick in the late summer or fall. Rose hips are one of the best herbs for vitamin C.
This herb’s vitamin C content is off the shelf. It’s estimated that 1 cup of fresh rose hips contains 541mg of vitamin C (according to the FDA).
Rose hips are another vitamin C herb that can be hard to find fresh, however, dried rose hips are readily available online.
3. Orange Peel
When you think of herbs that are high in vitamin C, oftentimes oranges are one of the first things that come to mind! While oranges aren’t a herb in the traditional sense, orange peel has been used in herbal medicine for millennia.
The peel of the orange has the greatest amount of vitamin C. It’s estimated that 1 tablespoon of dried orange peel provides around 11mg of vitamin C.
Eating fresh orange peel can be unpleasant, so try using dried orange peel to make a tea. Simply add dried orange people to water, boil for 20 minutes, strain, and enjoy!
4. Cilantro (Coriandrum sativum)
Cilantro, also known as coriander, is another herb high in vitamin c. This herb is often used as a garnish and is well known for having a polarizing taste.
It’s estimated that 100 grams of coriander leaves will provide about 567mg of vitamin c.
You can add cilantro to your diet by adding it as a garnish, mixing it into salads, or by using it in sauces (see chimichurri). This is one of the best vitamin C herbs to add to your life!
5. Lemon Peel
Lemon is another classic citrus fruit high in vitamin C.
Similar to oranges, research indicates that you’ll get more vitamin C from the lemon peel, 129mg per 100g of peel, than from eating a whole peeled lemon, which contains only 53mg of vitamin C in the same serving size.
Similar to orange peel, you can make a delicious tea by combining hot water and dried lemon peel. Let steep for 20 minutes, strain, and enjoy.
Hibiscus is a beautiful tropical flower that can be found growing in sunny locales. This herb is often dried and made into a bright red tea.
One glass of hibiscus tea is estimated to 43mg of vitamin C. As a side benefit, hibiscus is also said to help with lowering blood pressure.
Dried hibiscus is readily available in capsule or tea form. It’s one of the most delicious herbs high in vitamin C.
Benefits of Vitamin C:
Vitamin C, also known as ascorbic acid, is a key nutrient that plays a vital role in the body. It is a powerful antioxidant that can help protect the body from damage caused by harmful molecules called free radicals.
One of the most well-known benefits of vitamin C is its ability to boost the immune system.
Additionally, vitamin C is important for collagen production, which is a protein that helps to keep skin, tendons, ligaments, and blood vessels healthy. This can help to reduce the appearance of wrinkles and improve overall skin health, which is important for health aging.
Vitamin C also plays a role in iron absorption, which is important for maintaining healthy red blood cells and preventing anemia.
Click here to read our article overviewing herbs with the highest iron contents.
How Much Vitamin C Per Day?
Your daily vitamin C requirements differ based on your gender and age.
Below is a helpful chart.
|Children (1-3 years)
It is important to note that these are the recommended daily allowances, which are the minimum amount of a nutrient that a person needs to avoid a deficiency. Some individuals may need more or less depending on their individual needs and health conditions.
Taking herbs with vitamin C is a smart approach for getting more of this important nutrient in your diet.
Whether you decide to go with acerola, rose hips, citrus fruits, or something else, it’s great to know that you can fill your daily nutrient needs with herbal ingredients.
Do you have a favorite vitamin C herb? Let us know!