Top 15 Foods Rich in Vitamin C
Foods Rich in Vitamin C Detailed Information
Vitamin C (ascorbic acid) is an important nutrient that supports the immune system, promotes skin health, aids in wound healing, and increases iron absorption. Because the body cannot produce or store vitamin C, it must be consumed regularly through the diet.
Here is a detailed look at foods rich in vitamin C:
Table of Contents
Foods Rich in Vitamin C Detailed Information. 1
Foods Rich in Vitamin C: Top 10. 1
10. Berries (Blueberries, Raspberries, Blackberries) 2
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Foods Rich in Vitamin C: Top 15
1. Citrus Fruits
- Examples: Oranges, lemons, limes, grapefruits, and tangerines.
- Vitamin C Content: One medium orange provides about 70 mg of vitamin C.
- Benefits: Known to boost immunity and be easily accessible, they are versatile and can be eaten fresh, juiced, or added to dishes.
2. Bell Peppers
- Examples: Red, green, yellow, and orange bell peppers.
- Vitamin C content: One cup of raw red bell pepper contains about 190 mg of vitamin C, which is twice the daily requirement.
- Benefits: They are also high in antioxidants like beta-carotene and can be eaten raw, roasted or sauteed.
3. Strawberries
- Vitamin C content: One cup of strawberries provides about 85 mg of vitamin C.
- Benefits: Full of antioxidants and dietary fiber, they are great for heart and skin health.
- How to enjoy them: Add them to smoothies, salads or eat them fresh as a snack.
4. Kiwi
- Vitamin C content: One medium kiwi provides about 70-75 mg of vitamin C.
- Benefits: Also rich in potassium and vitamin K, kiwi supports digestive and immune health.
- How to enjoy: Slice and eat fresh or add to fruit salads and desserts.
5. Broccoli
- Vitamin C content: One cup of cooked broccoli provides about 80 mg of vitamin C.
- Benefits: Rich in fiber, vitamins A and K, and low in calories.
- How to use: Steam, stir-fry, or sauté as a side dish or add to soups and salads.
6. Guava
- Vitamin C content: One guava contains between 200 and 220 mg of vitamin C, making it one of the richest sources.
- Benefits: Rich in antioxidants, fiber, and other vitamins, guava promotes heart health and digestion.
- How to enjoy it: Eat it fresh or blend it into juices and smoothies.
7. Pineapple
- Vitamin C content: One cup of pineapple chunks provides about 79 mg of vitamin C.
- Benefits: Contains bromelain, an enzyme that aids digestion and reduces inflammation.
- How to use: Enjoy it fresh, in juice form, or in salads and tropical fruit dishes.
8. Papaya
- Vitamin C content: One cup of papaya provides 90-95 mg of vitamin C.
- Benefits: Supports skin health, digestion, and immune function.
- How to enjoy it: Add it to fruit bowls, smoothies, or eat it fresh.
9. Tomatoes
- Vitamin C content: One medium raw tomato contains about 20 mg of vitamin C, while one cup of tomato juice provides about 45 mg.
- Benefits: It's also rich in lycopene, an antioxidant that supports heart and skin health.
- How to use: Use it in salads, sauces, soups, or juices.
10. Berries (Blueberries, Raspberries, Blackberries)
- Vitamin C Content: One cup of raspberries provides about 30 mg of vitamin C.
- Benefits: High in antioxidants, they promote brain health and reduce inflammation.
- How to use: Add to cereal, yogurt, or smoothies.
11. Cantaloupe
- Vitamin C Content: One cup of cantaloupe provides about 60 mg of vitamin C.
- Benefits: It is also rich in water content, making it hydrating and refreshing.
- How to use: Enjoy it fresh as a snack or in a fruit salad.
12. Pepper
- Vitamin C Content: One green pepper provides about 110 mg of vitamin C, while one red pepper provides about 65 mg.
- Benefits: Adds flavor to dishes while also boosting immunity.
- How to use: Use fresh, dried, or powdered in cooking.
13. Spinach and Kale
- Vitamin C Content: One cup of cooked cabbage contains about 50 mg of vitamin C.
- Benefits: They are also rich in iron, calcium, and vitamin K, and are great for your bones and overall health.
- How to use: Add it to smoothies, soups, or as a garnish.
14. Acerola Cherry
- Vitamin C Content: Just one cup can provide up to 1700 mg of vitamin C!
- Benefits: An excellent source of vitamin C and other antioxidants.
- How to use: Eat it fresh or use it in juices and supplements.
15. Mango
- Vitamin C Content: One cup of sliced mango contains about 60 mg of vitamin C.
- Benefits: Also rich in vitamin A and beta-carotene, it promotes skin and eye health.
- How to use: Eat it fresh, add it to
