Fruits And Vegetables Rich In Vitamin C And D
Vitamins C and D are essential vitamins required by the human body. Vitamin C is an antioxidant that improves the immune system, promotes healing, and prevents scurvy. Vitamin D, on the other hand, helps in the absorption of calcium and phosphorus, and it is essential for bone growth and development. Getting these vitamins from natural sources such as fruits and vegetables is the best way to ensure a healthy body. Here are some fruits and vegetables rich in vitamins C and D.
Oranges
Oranges are the most popular vitamin C-rich fruit. One medium-sized orange contains about 70mg of vitamin C, which is more than the daily recommended intake. Oranges also contain vitamin D, which makes them an excellent fruit for maintaining healthy bones.
Broccoli
Broccoli is a cruciferous vegetable that is rich in both vitamins C and D. One cup of raw broccoli contains about 81mg of vitamin C and 43IU of vitamin D. Broccoli also contains sulforaphane, a compound known for its cancer-fighting properties.
Strawberries
Strawberries are another excellent source of vitamin C. One cup of sliced strawberries contains about 98mg of vitamin C, which is more than the daily recommended intake. Strawberries are also rich in antioxidants and anti-inflammatory compounds, making them an excellent fruit for overall health.
Mushrooms
Mushrooms are a unique source of vitamin D. They are the only vegetable that naturally contains vitamin D. One cup of sliced mushrooms contains about 15IU of vitamin D. Mushrooms also contain antioxidants and anti-inflammatory compounds, making them an excellent addition to any diet.
Red Bell Peppers
Red bell peppers are an excellent source of vitamin C. One medium-sized red bell pepper contains about 152mg of vitamin C, which is more than twice the daily recommended intake. Red bell peppers also contain vitamin D, making them an excellent vegetable for maintaining healthy bones.
Kiwi
Kiwi is a fruit that is rich in vitamin C. One medium-sized kiwi contains about 71mg of vitamin C. Kiwi is also rich in fiber and antioxidants, making it an excellent fruit for digestion and overall health.
Spinach
Spinach is a leafy green vegetable that is rich in both vitamins C and D. One cup of raw spinach contains about 8mg of vitamin C and 6IU of vitamin D. Spinach is also rich in iron and other essential nutrients, making it an excellent vegetable for overall health.
Conclusion
In conclusion, getting vitamins C and D from natural sources such as fruits and vegetables is the best way to ensure a healthy body. Oranges, broccoli, strawberries, mushrooms, red bell peppers, kiwi, and spinach are excellent sources of these essential vitamins. Including these fruits and vegetables in your diet will not only improve your overall health but also boost your immune system and help you maintain healthy bones.