Things That Have A Lot Of Vitamin C
Vitamin C is an essential nutrient that plays a vital role in maintaining good health. It helps to boost the immune system, prevent scurvy, and promote the growth and repair of tissues in the body. The recommended daily intake of vitamin C for adults is 75-90 milligrams. However, some people may need more, such as smokers, individuals with certain medical conditions, and pregnant or breastfeeding women. Here are some of the best sources of vitamin C:
1. Citrus Fruits
Oranges, lemons, limes, and grapefruits are all rich sources of vitamin C. Just one medium-sized orange provides 70 milligrams of vitamin C, which is almost the entire daily recommended intake for adults. Citrus fruits are also high in fiber, antioxidants, and other beneficial nutrients.
2. Strawberries
Strawberries are not only delicious but also one of the best sources of vitamin C. One cup of sliced strawberries contains over 100 milligrams of vitamin C, which is more than the daily recommended intake for most people. Strawberries are also low in calories and high in fiber, making them a perfect snack or addition to a meal.
3. Kiwi
Kiwi is a small, nutrient-dense fruit that is packed with vitamin C. One medium-sized kiwi contains around 70 milligrams of vitamin C, which is more than the daily recommended intake for most adults. Kiwi is also high in fiber, potassium, and other essential vitamins and minerals.
4. Bell Peppers
Bell peppers come in various colors, including green, yellow, and red, and they are all excellent sources of vitamin C. One medium-sized red bell pepper contains around 150 milligrams of vitamin C, which is twice the daily recommended intake for most adults. Bell peppers are also low in calories and high in fiber, making them a perfect addition to salads and other dishes.
5. Guava
Guava is a tropical fruit that is rich in vitamin C and other essential nutrients. One medium-sized guava contains around 250 milligrams of vitamin C, which is more than three times the daily recommended intake for most adults. Guava is also high in fiber, antioxidants, and other beneficial compounds.
6. Broccoli
Broccoli is a cruciferous vegetable that is not only high in vitamin C but also other essential nutrients, such as fiber, vitamin K, and folate. One cup of chopped broccoli contains around 80 milligrams of vitamin C, which is more than the daily recommended intake for most adults. Broccoli is also low in calories and can be eaten raw or cooked in various dishes.
7. Pineapple
Pineapple is a tropical fruit that is rich in vitamin C and other essential nutrients. One cup of diced pineapple contains around 80 milligrams of vitamin C, which is more than the daily recommended intake for most adults. Pineapple is also high in fiber, bromelain, and other beneficial compounds that can promote digestion and reduce inflammation.
8. Papaya
Papaya is another tropical fruit that is packed with vitamin C and other beneficial nutrients. One medium-sized papaya contains around 95 milligrams of vitamin C, which is more than the daily recommended intake for most adults. Papaya is also high in fiber, antioxidants, and enzymes that can promote digestion and reduce inflammation.
9. Brussels Sprouts
Brussels sprouts are a cruciferous vegetable that is not only high in vitamin C but also other essential nutrients, such as fiber, vitamin K, and folate. One cup of cooked Brussels sprouts contains around 75 milligrams of vitamin C, which is more than the daily recommended intake for most adults. Brussels sprouts are also low in calories and can be roasted, sautéed, or steamed.
10. Tomatoes
Tomatoes are a popular fruit that is rich in vitamin C and other essential nutrients, such as lycopene and potassium. One medium-sized tomato contains around 25 milligrams of vitamin C, which is a good source but not as high as some of the other foods on this list. Tomatoes are also low in calories and can be eaten raw, cooked, or in various dishes.
Overall, there are many foods that are high in vitamin C and can help to promote good health. Adding these foods to your diet can help to boost your immune system, prevent disease, and support the growth and repair of tissues in the body.