Foods That Have A Lot Of Vitamin C
Vitamin C is a water-soluble vitamin that is essential for the growth, development, and repair of all body tissues. It’s also important in the production of collagen, absorption of iron, and immune system function. While it’s recommended to get your vitamins and minerals from a balanced diet, some foods are particularly high in vitamin C. Here are some of the best foods that have a lot of vitamin C.
1. Citrus Fruits
Citrus fruits like oranges, lemons, limes, and grapefruits are some of the most well-known sources of vitamin C. One medium orange contains about 70 mg of vitamin C, which is more than the recommended daily intake for most adults.
2. Red Bell Peppers
Red bell peppers are a sweet and crunchy vegetable that are packed with nutrients, including vitamin C. One medium red bell pepper contains about 150 mg of vitamin C, which is twice the recommended daily intake for most adults.
3. Kiwi
Kiwi is a small, fuzzy fruit that is rich in vitamin C. One medium kiwi contains about 70 mg of vitamin C, which is more than the recommended daily intake for most adults.
4. Guava
Guava is a tropical fruit that is high in vitamin C. One medium guava contains about 125 mg of vitamin C, which is more than the recommended daily intake for most adults.
5. Strawberries
Strawberries are a sweet and juicy fruit that are packed with nutrients, including vitamin C. One cup of strawberries contains about 90 mg of vitamin C, which is more than the recommended daily intake for most adults.
6. Broccoli
Broccoli is a cruciferous vegetable that is rich in nutrients, including vitamin C. One cup of chopped broccoli contains about 81 mg of vitamin C, which is more than the recommended daily intake for most adults.
7. Brussels Sprouts
Brussels sprouts are a small, leafy vegetable that are packed with nutrients, including vitamin C. One cup of cooked Brussels sprouts contains about 97 mg of vitamin C, which is more than the recommended daily intake for most adults.
8. Pineapple
Pineapple is a tropical fruit that is high in vitamin C. One cup of chopped pineapple contains about 79 mg of vitamin C, which is more than the recommended daily intake for most adults.
9. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
10. Tomatoes
Tomatoes are a juicy fruit that are packed with nutrients, including vitamin C. One medium tomato contains about 23 mg of vitamin C, which is about a quarter of the recommended daily intake for most adults.
11. Papaya
Papaya is a tropical fruit that is rich in vitamin C. One small papaya contains about 96 mg of vitamin C, which is more than the recommended daily intake for most adults.
12. Kale
Kale is a leafy green vegetable that is packed with nutrients, including vitamin C. One cup of chopped kale contains about 80 mg of vitamin C, which is more than the recommended daily intake for most adults.
13. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
14. Spinach
Spinach is a leafy green vegetable that is packed with nutrients, including vitamin C. One cup of cooked spinach contains about 17 mg of vitamin C, which is about a fifth of the recommended daily intake for most adults.
15. Winter Squash
Winter squash is a sweet and nutty vegetable that is rich in nutrients, including vitamin C. One cup of cooked winter squash contains about 30 mg of vitamin C, which is about a third of the recommended daily intake for most adults.
16. Sweet Potatoes
Sweet potatoes are a slightly sweet and creamy vegetable that are packed with nutrients, including vitamin C. One medium sweet potato contains about 30 mg of vitamin C, which is about a third of the recommended daily intake for most adults.
17. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
18. Cantaloupe
Cantaloupe is a sweet and juicy fruit that is high in vitamin C. One cup of diced cantaloupe contains about 60 mg of vitamin C, which is more than half of the recommended daily intake for most adults.
19. Cauliflower
Cauliflower is a versatile and nutritious vegetable that is packed with nutrients, including vitamin C. One cup of chopped cauliflower contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
20. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
21. Peas
Peas are a small, sweet vegetable that are packed with nutrients, including vitamin C. One cup of cooked peas contains about 22 mg of vitamin C, which is about a quarter of the recommended daily intake for most adults.
22. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
23. Black Currants
Black currants are a tart and juicy fruit that are packed with nutrients, including vitamin C. One cup of black currants contains about 203 mg of vitamin C, which is more than twice the recommended daily intake for most adults.
24. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
25. Cranberries
Cranberries are a tart and tangy fruit that are packed with nutrients, including vitamin C. One cup of cranberries contains about 23 mg of vitamin C, which is about a quarter of the recommended daily intake for most adults.
26. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
27. Raspberries
Raspberries are a sweet and tart fruit that are packed with nutrients, including vitamin C. One cup of raspberries contains about 32 mg of vitamin C, which is about a third of the recommended daily intake for most adults.
28. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.
29. Melons
Melons like honeydew and watermelon are sweet and juicy fruits that are packed with nutrients, including vitamin C. One cup of diced honeydew melon contains about 30 mg of vitamin C, which is about a third of the recommended daily intake for most adults.
30. Mango
Mango is a sweet and juicy fruit that is high in vitamin C. One cup of sliced mango contains about 46 mg of vitamin C, which is almost half of the recommended daily intake for most adults.