Vitamin C, which is also called ascorbic acid, is a water-soluble vitamin that the body needs to do many things. It helps the body make collagen, boosts the immune system, and fights free radicals effectively. Making sure you get enough vitamin C can help avoid deficiencies and improve your health as a whole.
10 Foods That Are High in Vitamin C
1. Oranges
It’s possible that oranges are the best known food source of vitamin C. It has about 78% of the daily recommended amount of vitamin C for people, which is 70 mg in a medium-sized orange. Oranges also have a lot of fiber, enzymes, and vitamins, like B vitamins. You can eat them raw as a snack, add them to meals, or make a cool juice with them. Adding oranges to your diet can help your face and immune system work better.
2. Kiwi
Kiwi is a great source of vitamin C. A medium-sized kiwi has about 71 mg of vitamin C, which is about 79% of the RDA. Kiwi is full of fiber, potassium, and enzymes, and it also has a lot of vitamin C. It is possible to eat the sour fruit by itself, mix it into fruit salads, or make drinks with it. Because it is high in nutrients, it is a great choice for improving your health and energy.
3. Strawberries
Another great food to eat for vitamin C is strawberries. Half a cup of strawberries has about 89 mg of vitamin C, which is about 99% of the RDA for people. They have a lot of fiber, folate, and vitamins as well. You can eat strawberries straight up, put them in cereal or yogurt, make smoothies and sweets with them, or eat them plain. Their high vitamin C level helps the immune system work well and keeps the skin healthy.
4. Bell Peppers
There is a lot of vitamin C in bell peppers, especially the red kind. About 169% of the RDA is found in one medium red bell pepper, which has about 152 mg of vitamin C. Also, bell peppers have a lot of fiber, enzymes, and vitamins A and B6. They can be eaten raw in salads, stir-fried, or cooked in a number of different ways. Their high vitamin C level helps keep your immune system healthy and makes collagen.
ALSO SEE:-10 Signs of Vitamin C Deficiency in your body
5. Guava
The vitamin C level of guava, a tropical fruit, is very high. More than 400% of the RDA is found in one cup of raw guava, which has 377 mg of vitamin C. Guava also has a lot of fiber, vitamin A, and iron. You can eat the fruit raw, put it in soups, or turn it into juice or jam. Because it has a lot of vitamin C, guava is a great food for improving your health and defense system.
6. Broccoli
Not only is broccoli a great source of vitamin C, it is also full of other healthy nutrients. About 90% of the RDA is found in one cup of cooked broccoli, which has about 81 mg of vitamin C. This vegetable is also full of fiber, vitamins K and A, and a number of antioxidants. You can steamed, grilled, or add it to soups and salads to enjoy it. Its high vitamin C level helps keep your immune system healthy and makes collagen.
7. Brussels Sprouts
One more cruciferous veggie that is high in vitamin C is Brussels sprouts. About 97 mg of vitamin C, or 108% of the RDA, can be found in one cup of cooked Brussels sprouts. They also have a lot of fiber, vitamins K and A, and antioxidants. You can roast, steam, or sauté Brussels sprouts, and they are a healthy addition to many recipes. The vitamin C in them is good for your health and well-being in general.
8. Papaya
Papaya is a fruit from the tropics that has a lot of vitamin C. About 98% of the RDA is found in one cup of cubed papaya, which has 88 mg of vitamin C. It also has a lot of fiber, vitamin A, and iron. You can eat it raw, put it in fruit salads, or blend it into drinks. Its high vitamin C level helps the immune system work well and keeps the skin healthy.
9. Cantaloupe
The fruit cantaloupe, which is also called muskmelon, is very good for you because it keeps you hydrated and has a lot of vitamin C. Cantaloupe cubes have about 58 mg of vitamin C per cup, which is about 64% of the RDA. This fruit is also full of minerals and vitamins A and B6. You can eat it raw as a snack, mix it into fruit salads, or make drinks with it. The vitamin C in cantaloupe is good for your health and energy.
10. Acerola Cherries
One cup of acerola cherries has about 1,644 mg of vitamin C, which is more than 1,800% of the RDA. This makes them one of the best food sources of vitamin C. Also, acerola cherries have a lot of antioxidants and different vitamins. They are often used in drinks and supplements because they have a lot of vitamin C. Acerola cherries and products made from them can help your health by raising your vitamin C levels greatly.