Foods That Contain High Amounts Of Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth and repair of tissues in the body. It also helps the body absorb iron, boosts the immune system, and acts as an antioxidant. While it is commonly associated with oranges, there are many other foods that contain high amounts of vitamin C. Here are some of them:
1. Guava
A 100-gram serving of guava contains 228 mg of vitamin C, which is more than double the daily recommended intake for adults. Guava is also rich in fiber, folate, and potassium.
2. Bell Peppers
A half-cup serving of raw bell peppers provides more than 100% of the daily recommended intake of vitamin C. They are also a great source of vitamin A, potassium, and fiber.
3. Kiwi
A medium-sized kiwi contains about 70 mg of vitamin C. They are also rich in fiber, potassium, and vitamin K.
4. Strawberries
One cup of strawberries provides 149% of the daily recommended intake of vitamin C. They are also a good source of fiber, folate, and manganese.
5. Papaya
One medium-sized papaya contains more than 200% of the daily recommended intake of vitamin C. It is also a good source of fiber, folate, and potassium.
6. Citrus Fruits
Oranges, lemons, limes, and grapefruit are all high in vitamin C. A medium-sized orange contains about 70 mg of vitamin C, while a medium-sized grapefruit contains about 78 mg. Citrus fruits are also a good source of fiber and folate.
7. Broccoli
One cup of cooked broccoli provides more than 100% of the daily recommended intake of vitamin C. Broccoli is also a good source of vitamin K, fiber, and potassium.
8. Pineapple
One cup of pineapple contains about 80 mg of vitamin C. Pineapple is also rich in bromelain, an enzyme that aids in digestion.
9. Brussels Sprouts
One cup of cooked Brussels sprouts provides more than 100% of the daily recommended intake of vitamin C. They are also a good source of vitamin K, folate, and fiber.
10. Mango
One medium-sized mango contains about 70 mg of vitamin C. It is also a good source of vitamin A, fiber, and potassium.
11. Tomatoes
One medium-sized tomato contains about 30 mg of vitamin C. Tomatoes are also rich in lycopene, an antioxidant that may help reduce the risk of certain types of cancer.
12. Kale
One cup of cooked kale provides more than 100% of the daily recommended intake of vitamin C. Kale is also a good source of vitamin K, fiber, and iron.
13. Cranberries
One cup of raw cranberries contains about 23 mg of vitamin C. Cranberries are also rich in antioxidants and may help prevent urinary tract infections.
14. Mango
One medium-sized mango contains about 70 mg of vitamin C. It is also a good source of vitamin A, fiber, and potassium.
15. Raspberries
One cup of raspberries contains about 32 mg of vitamin C. They are also a good source of fiber, manganese, and folate.
16. Peaches
One medium-sized peach contains about 10 mg of vitamin C. Peaches are also a good source of fiber, vitamin A, and potassium.
17. Cabbage
One cup of cooked cabbage provides about 50 mg of vitamin C. Cabbage is also a good source of fiber, vitamin K, and vitamin B6.
18. Watermelon
One cup of watermelon contains about 12 mg of vitamin C. Watermelon is also a good source of lycopene and potassium.
19. Cantaloupe
One cup of cantaloupe contains about 67 mg of vitamin C. Cantaloupe is also a good source of vitamin A and potassium.
20. Carrots
One cup of chopped carrots provides about 7 mg of vitamin C. Carrots are also a good source of vitamin A, fiber, and potassium.
21. Spinach
One cup of cooked spinach provides about 17 mg of vitamin C. Spinach is also a good source of vitamin A, iron, and calcium.
22. Mango
One medium-sized mango contains about 70 mg of vitamin C. It is also a good source of vitamin A, fiber, and potassium.
23. Cauliflower
One cup of cooked cauliflower provides about 55 mg of vitamin C. Cauliflower is also a good source of fiber, vitamin K, and folate.
24. Apricots
One medium-sized apricot contains about 3 mg of vitamin C. Apricots are also a good source of fiber, vitamin A, and potassium.
25. Sweet Potatoes
One medium-sized sweet potato contains about 30 mg of vitamin C. Sweet potatoes are also a good source of fiber, vitamin A, and potassium.
26. Mango
One medium-sized mango contains about 70 mg of vitamin C. It is also a good source of vitamin A, fiber, and potassium.
27. Potatoes
One medium-sized potato contains about 27 mg of vitamin C. Potatoes are also a good source of fiber, potassium, and vitamin B6.
28. Beets
One cup of cooked beets provides about 6 mg of vitamin C. Beets are also a good source of fiber, folate, and manganese.
29. Mango
One medium-sized mango contains about 70 mg of vitamin C. It is also a good source of vitamin A, fiber, and potassium.
30. Green Peas
One cup of cooked green peas provides about 17 mg of vitamin C. Green peas are also a good source of fiber, protein, and iron.
