Fruits And Vegetables High In Vitamin C And Zinc
Vitamin C and Zinc are essential nutrients that our body needs to stay healthy. Vitamin C helps in the growth and repair of tissues in our body, and it also aids in the absorption of iron. Zinc, on the other hand, helps in the functioning of the immune system and the healing of wounds.
Fruits High In Vitamin C And Zinc
Fruits are an excellent source of both Vitamin C and Zinc. Some of the fruits that are high in Vitamin C and Zinc include:
1. Guava
Guava is a tropical fruit that is high in Vitamin C and Zinc. One small guava contains around 126 mg of Vitamin C and 0.6 mg of Zinc.
2. Kiwi
Kiwi is a small fruit that is packed with nutrients. One medium-sized kiwi contains around 71 mg of Vitamin C and 0.1 mg of Zinc.
3. Papaya
Papaya is a tropical fruit that is rich in antioxidants, Vitamin C, and Zinc. One small papaya contains around 96 mg of Vitamin C and 0.2 mg of Zinc.
4. Orange
Oranges are one of the most popular fruits that are high in Vitamin C and Zinc. One medium-sized orange contains around 70 mg of Vitamin C and 0.1 mg of Zinc.
5. Strawberries
Strawberries are a delicious fruit that is loaded with nutrients. One cup of sliced strawberries contains around 97 mg of Vitamin C and 0.4 mg of Zinc.
Vegetables High In Vitamin C And Zinc
Vegetables are also an excellent source of both Vitamin C and Zinc. Some of the vegetables that are high in Vitamin C and Zinc include:
1. Bell Peppers
Bell Peppers are colorful vegetables that are rich in Vitamin C and Zinc. One medium-sized bell pepper contains around 152 mg of Vitamin C and 0.3 mg of Zinc.
2. Broccoli
Broccoli is a cruciferous vegetable that is packed with nutrients. One cup of cooked broccoli contains around 81 mg of Vitamin C and 0.4 mg of Zinc.
3. Spinach
Spinach is a leafy green vegetable that is loaded with nutrients. One cup of cooked spinach contains around 17 mg of Vitamin C and 0.4 mg of Zinc.
4. Brussels Sprouts
Brussels sprouts are a cruciferous vegetable that is high in Vitamin C and Zinc. One cup of cooked Brussels sprouts contains around 96 mg of Vitamin C and 0.4 mg of Zinc.
5. Kale
Kale is a leafy green vegetable that is rich in nutrients. One cup of cooked kale contains around 53 mg of Vitamin C and 0.2 mg of Zinc.
Conclusion
Consuming fruits and vegetables that are high in Vitamin C and Zinc is essential for maintaining good health. Adding these foods to your diet can help boost your immune system, aid in wound healing, and keep your body functioning optimally.