Vitamin C, also known as ascorbic acid, is an essential nutrient that our bodies need for many important functions, including the growth and repair of tissues, wound healing, and the absorption of iron. One of its notable benefits is its potent antioxidant properties, which can aid in shielding cells from harm caused by free radicals. While many people take supplements to ensure they’re getting enough vitamin C, there are plenty of natural sources of Vitamin C that you can incorporate into your diet. Here is the list of Vitamin C rich food:
1. Citrus fruits
Perhaps the most well-known source or vitamin C rich food is citrus fruits such as oranges, lemons, limes, and grapefruits. One medium-sized orange, for example, contains about 70 milligrams of vitamin C, which is more than the recommended daily intake for most adults.
2. Kiwifruit
Kiwifruit is another excellent vitamin C rich food, with one medium-sized fruit providing about 70 milligrams of this nutrient. Kiwifruit also contains other important nutrients, including fiber and potassium.
3. Berries
Many types of berries are rich in vitamin C, including strawberries, raspberries, and blueberries. One cup of strawberries contains about 85 milligrams of vitamin C, while one cup of raspberries contains about 30 milligrams.
4. Papaya
Papaya is a tropical fruit that’s loaded with vitamin C, with one medium-sized fruit providing about 95 milligrams of this nutrient. It’s also a good source of vitamin A and potassium.
5. Pineapple
Pineapple is another tropical fruit that’s packed with vitamin C, with one cup of fresh pineapple chunks containing about 80 milligrams of this nutrient. Pineapple also contains an enzyme called bromelain, which has been shown to have anti-inflammatory effects.
6. Mango
Mango is a delicious tropical fruit that’s rich in vitamin C, with one medium-sized fruit containing about 60 milligrams of this nutrient. It’s also a good source of vitamin A and fiber.
7. Red and green peppers
Red and green peppers are both excellent sources of vitamin C, with one medium-sized pepper containing about 150 milligrams of this nutrient. They’re also low in calories and high in fiber, making them a great choice for anyone trying to maintain a healthy weight.
8. Brussels sprouts
Brussels sprouts are a type of cruciferous vegetable that’s loaded with vitamin C, with just one cup of cooked Brussels sprouts containing about 75 milligrams of this nutrient. They’re also a good source of fiber, vitamin K, and folate.
9. Broccoli
Broccoli is another cruciferous vegetable that’s packed with vitamin C, with one cup of cooked broccoli containing about 80 milligrams of this nutrient. It’s also a good source of vitamin K, fiber, and folate.
10. Tomatoes
Tomatoes are rich in vitamin C, with one medium-sized tomato providing about 25 milligrams of this nutrient. They’re also a good source of other important nutrients, including lycopene, which has been shown to have antioxidant properties.
In conclusion, there are many natural sources of vitamin C or vitamin C rich food that you can incorporate into your diet to ensure you’re getting enough of this important nutrient. Citrus fruits, kiwifruit, berries, papaya, pineapple, mango, red and green peppers, Brussels sprouts, broccoli, and tomatoes and guavas are all excellent sources and are rich in vitamin C that you can enjoy as part of a healthy and balanced diet.
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