Fruit Or Vegetable With The Most Vitamin C
Vitamin C is an essential nutrient that plays a vital role in maintaining a healthy immune system, skin, and bones. It is also a potent antioxidant that helps to protect the body from damage caused by free radicals. While many fruits and vegetables contain vitamin C, some are richer sources than others. In this article, we will explore the fruit or vegetable with the most vitamin C.
1. Kakadu Plum
Kakadu plum is a native Australian fruit that has the highest concentration of vitamin C of any food. One hundred grams of Kakadu plum contains about 3,100mg of vitamin C, which is around 50 times more than an orange. This superfood has been used for centuries by indigenous Australians for its medicinal properties, including its ability to treat colds and infections.
2. Acerola Cherry
Acerola cherry is a tropical fruit that is native to South and Central America. It is another excellent source of vitamin C, with 100 grams of acerola providing around 1,700mg of vitamin C. This fruit is also rich in other essential nutrients such as vitamin A, iron, and potassium.
3. Guava
Guava is a tropical fruit that is high in vitamin C, with 100 grams providing around 228mg of vitamin C. This fruit is also rich in antioxidants, fiber, and other essential nutrients such as potassium and vitamin A. Guava is delicious eaten fresh, but it can also be used in smoothies, salads, and jams.
4. Kiwi
Kiwi is a small fruit that is packed with vitamin C, with one medium-sized kiwi providing around 70mg of vitamin C. This fruit is also rich in other essential nutrients such as vitamin K, fiber, and potassium. Kiwi is delicious eaten on its own or added to salads and smoothies.
5. Broccoli
Broccoli is a cruciferous vegetable that is a great source of vitamin C, with one cup of cooked broccoli providing around 81mg of vitamin C. This vegetable is also rich in other essential nutrients such as fiber, vitamin K, and folate. Broccoli is delicious roasted, steamed or added to stir-fries and salads.
6. Brussels Sprouts
Brussels sprouts are another cruciferous vegetable that is high in vitamin C, with one cup of cooked Brussels sprouts providing around 75mg of vitamin C. This vegetable is also rich in other essential nutrients such as fiber, vitamin K, and folate. Brussels sprouts are delicious roasted, steamed, or sautéed with garlic and olive oil.
7. Pineapple
Pineapple is a tropical fruit that is high in vitamin C, with one cup of pineapple chunks providing around 79mg of vitamin C. This fruit is also rich in other essential nutrients such as bromelain, a digestive enzyme that can help to reduce inflammation and improve digestion. Pineapple is delicious eaten fresh, but it can also be used in smoothies, salads, and stir-fries.
8. Red and Green Peppers
Red and green peppers are colorful vegetables that are high in vitamin C, with one cup of chopped peppers providing around 117mg of vitamin C. These vegetables are also rich in other essential nutrients such as fiber, vitamin A, and potassium. Red and green peppers are delicious eaten raw, roasted, or sautéed with other vegetables.
9. Papaya
Papaya is a tropical fruit that is high in vitamin C, with one cup of cubed papaya providing around 87mg of vitamin C. This fruit is also rich in other essential nutrients such as fiber, vitamin A, and potassium. Papaya is delicious eaten fresh, but it can also be used in smoothies and salads.
10. Strawberries
Strawberries are a sweet and juicy fruit that is high in vitamin C, with one cup of sliced strawberries providing around 98mg of vitamin C. This fruit is also rich in other essential nutrients such as fiber, folate, and potassium. Strawberries are delicious eaten fresh, but they can also be used in smoothies, salads, and desserts.
Conclusion
There are many fruits and vegetables that are rich sources of vitamin C. Kakadu plum and acerola cherry are the two fruits that contain the most vitamin C, while broccoli and Brussels sprouts are the two vegetables that contain the most vitamin C. However, all of the fruits and vegetables mentioned in this article are excellent sources of this essential nutrient, and incorporating them into your diet can help to boost your immune system, improve your skin health, and protect your body from damage caused by free radicals.