Vitamin C is an essential nutrient that plays an important role in many bodily functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. It is also a powerful antioxidant and can help protect your cells from damage.
Vitamin C helps to reduce inflammation, lower your risk of developing certain diseases, and may even help to reduce symptoms of depression. Additionally, vitamin C can help to reduce the risk of certain types of cancer. For these reasons, it is important to make sure that you are getting enough vitamin C in your diet.
Here are the 12 highly nutritious foods that are rich in vitamin C.
1. Oranges: Oranges are one of the most popular citrus fruits and a great source of vitamin C. One medium-sized orange can provide you with over 70mg of vitamin C, which is far more than the recommended daily intake.
2. Strawberries: Strawberries are sweet and juicy, and they are also rich in vitamin C. One cup of sliced strawberries will provide you with nearly 85mg of vitamin C.
3. Kiwis: Kiwis are a small, fuzzy fruit that packs a punch in terms of vitamin C content. One medium-sized kiwi provides around 80mg of vitamin C, which is much higher than what you would get from the same amount of oranges or strawberries.
4. Papaya: Papaya is a tropical fruit that’s high in vitamin C. One cup of cubed papaya provides about 88mg of vitamin C, which is even more than what you get from a cup of sliced strawberries.
5. Mango: Mangoes are a sweet and juicy tropical fruit that is high in vitamin C. One cup of mango provides around 60mg of vitamin C, making it a great addition to your diet.
6. Pineapple: Pineapples are a tropical fruit that is high in vitamin C. One cup of pineapple provides around 78mg of vitamin C, which is more than what you would get from a cup of oranges or strawberries.
7. Red and Yellow Bell Peppers: Surprisingly, bell peppers contain nearly three times as much Vitamin C as an orange. With 95.6mg per 100-gram serving, the bright red and yellow bell peppers are one of the most Vitamin C rich fruits available. Not only are they full of Vitamin C but they are also abundant in other important nutrients such as antioxidants, Vitamin A, Vitamin E, and Vitamin B6.
8. Kale: Kale is an incredibly rich source of Vitamin C, with 120mg per 100-gram serving. Kale also contains extremely essential nutrients for your body, such as Vitamin A, Vitamin K, and magnesium. It’s also a good source of dietary fiber and has high antioxidant content.
9. Broccoli: Broccoli is a great source of Vitamin C, with 89.2mg per 100-gram serving. The green cruciferous vegetable is also rich in other essential nutrients such as calcium, iron, and Vitamin A
10. Brussels sprouts: Brussels sprouts are a great source of vitamin C! One cup of cooked Brussels sprouts contains about 48.2 milligrams of vitamin C, which is over 80% of the daily recommended intake.
11. Cantaloupe: The cantaloupe is a great source of vitamin C. It contains about 58.2mg of vitamin C per 100g of cantaloupe. It is also a great source of other vitamins and minerals, such as vitamin B6, folate, and potassium. Vitamin C is an important nutrient for a healthy immune system and helps the body absorb iron. Eating cantaloupe regularly can help you meet your daily needs of vitamin C and other essential nutrients.
12. Cauliflower: Cauliflower is an excellent source of vitamin C. 100 grams of cauliflower contains about 30 milligrams of vitamin C. Additionally, it is a good source of folate, dietary fiber, pantothenic acid, vitamin B6, potassium, manganese, and phosphorus.
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