Fruits And Vegetables With The Most Vitamin C
Introduction
Vitamin C is an essential nutrient that plays a crucial role in maintaining good health. It is a water-soluble vitamin that acts as an antioxidant, protecting the body against free radicals and oxidative stress. The recommended daily intake of vitamin C for adults is 75-90 mg, but it varies depending on age, sex, and other factors. Fruits and vegetables are the best sources of vitamin C, and in this article, we will discuss the ones with the most vitamin C.
1. Guava
Guava is a tropical fruit that is rich in vitamin C. One guava contains about 126 mg of vitamin C, which is more than one and a half times the daily recommended intake. Guava also contains other essential nutrients like potassium, fiber, and vitamin A.
2. Red and Green Bell Peppers
Bell peppers are a good source of vitamin C, especially red and green bell peppers. One medium-sized red bell pepper contains about 152 mg of vitamin C, which is twice the daily recommended intake. Bell peppers are also rich in other essential nutrients like vitamin A, potassium, and fiber.
3. Kiwi
Kiwi is a small fruit that is packed with vitamin C. One kiwi contains about 64 mg of vitamin C, which is more than the daily recommended intake. Kiwi is also rich in other essential nutrients like fiber, vitamin K, and potassium.
4. Strawberries
Strawberries are a popular fruit that is rich in vitamin C. One cup of strawberries contains about 98 mg of vitamin C, which is more than the daily recommended intake. Strawberries are also rich in other essential nutrients like fiber, folate, and potassium.
5. Citrus Fruits
Citrus fruits like oranges, lemons, and grapefruits are well-known for their high vitamin C content. One medium-sized orange contains about 70 mg of vitamin C, which is more than the daily recommended intake. Citrus fruits are also rich in other essential nutrients like fiber and potassium.
6. Papaya
Papaya is a tropical fruit that is rich in vitamin C. One medium-sized papaya contains about 88 mg of vitamin C, which is more than the daily recommended intake. Papaya is also rich in other essential nutrients like fiber, vitamin A, and potassium.
7. Broccoli
Broccoli is a cruciferous vegetable that is rich in vitamin C. One cup of cooked broccoli contains about 81 mg of vitamin C, which is more than the daily recommended intake. Broccoli is also rich in other essential nutrients like fiber, vitamin K, and potassium.
8. Pineapple
Pineapple is a tropical fruit that is rich in vitamin C. One cup of pineapple contains about 79 mg of vitamin C, which is more than the daily recommended intake. Pineapple is also rich in other essential nutrients like fiber, vitamin B6, and potassium.
9. Brussels Sprouts
Brussels sprouts are a cruciferous vegetable that is rich in vitamin C. One cup of cooked Brussels sprouts contains about 97 mg of vitamin C, which is more than the daily recommended intake. Brussels sprouts are also rich in other essential nutrients like fiber, vitamin K, and potassium.
10. Mango
Mango is a tropical fruit that is rich in vitamin C. One medium-sized mango contains about 122 mg of vitamin C, which is more than the daily recommended intake. Mango is also rich in other essential nutrients like fiber, vitamin A, and potassium.
Conclusion
Fruits and vegetables are the best sources of vitamin C, and incorporating them into your diet can help you maintain good health. The fruits and vegetables mentioned in this article are some of the best sources of vitamin C and other essential nutrients. Try to include them in your diet to get the most benefits.