Which Fruits And Vegetables Are Rich In Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient required by the human body for various functions such as repairing tissues, healing wounds, and strengthening the immune system. While many people take vitamin C supplements, it is also essential to obtain it through a healthy and balanced diet. Fruits and vegetables are an excellent source of vitamin C, and here are some of the top food sources:
1. Citrus Fruits
Citrus fruits like oranges, grapefruits, lemons, and limes are some of the most well-known sources of vitamin C. A medium-sized orange contains around 70 milligrams of vitamin C, which is more than the recommended daily intake for adults.
2. Kiwi
Kiwi is a small fruit that is packed with nutrients, including vitamin C. One medium-sized kiwi contains around 70 milligrams of vitamin C, which is more than the recommended daily intake for adults.
3. Berries
Various types of berries, such as strawberries, raspberries, and blueberries, are excellent sources of vitamin C. One cup of strawberries contains around 85 milligrams of vitamin C, which is more than the recommended daily intake for adults.
4. Papaya
Papaya is a tropical fruit that is rich in vitamin C. One medium-sized papaya contains around 95 milligrams of vitamin C, which is more than the recommended daily intake for adults.
5. Bell Peppers
Bell peppers, especially red and yellow ones, are excellent sources of vitamin C. One medium-sized red bell pepper contains around 150 milligrams of vitamin C, which is more than twice the recommended daily intake for adults.
6. Broccoli
Broccoli is a cruciferous vegetable that is packed with nutrients, including vitamin C. One cup of cooked broccoli contains around 95 milligrams of vitamin C, which is more than the recommended daily intake for adults.
7. Brussels Sprouts
Brussels sprouts are another cruciferous vegetable that is rich in vitamin C. One cup of cooked Brussels sprouts contains around 75 milligrams of vitamin C, which is more than the recommended daily intake for adults.
8. Pineapple
Pineapple is a tropical fruit that is rich in vitamin C. One cup of fresh pineapple chunks contains around 80 milligrams of vitamin C, which is more than the recommended daily intake for adults.
9. Mango
Mango is a sweet and delicious fruit that is also a great source of vitamin C. One medium-sized mango contains around 60 milligrams of vitamin C, which is almost the recommended daily intake for adults.
10. Tomatoes
Tomatoes are a versatile fruit that is commonly used in various dishes. One medium-sized tomato contains around 25 milligrams of vitamin C, which is around one-third of the recommended daily intake for adults.
By incorporating these fruits and vegetables into your diet, you can easily meet your daily recommended intake of vitamin C. A balanced diet with a variety of nutrient-rich foods can help you maintain good health and reduce the risk of chronic diseases.