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Vitamin C is necessary for your skin and gums. Likewise, it helps in the production of collagen which is a component in connective tissues. Moreover, a deficiency of vitamin C can serve you with weak immunity, frequent cold, cough, inflammatory diseases, damaged skin and even cancer. Now, as we have gained some knowledge about certain aspects related to Vitamin C, let’s move on to the top 20 easy to find Vitamin C rich foods.
20 Easy To Find Vitamin C Rich Foods-
A single medium sized guava contains around 126 mg of vitamin C. It is specifically rich in the antioxidant lycopene and tends to lower blood sugar and cholesterol levels. It is generally considered a superfood due to its high vitamin and mineral content. The fruit is extremely rich in vitamin C, abundant in fiber, an amazing source of manganese, folic acid and potassium. Thus it improves our immune system and supports our gastrointestinal system.
2. Bell Peppers-
Bell peppers are tangy, sweet and colorful vegetables which are exceptionally high in nutrient content and provide its consumers with 342 mg of vitamin C. This exotic vegetable is not only known for preventing cataract and blood clot formation but even cures heart diseases. Though all the bell peppers contain quite high levels of vitamin C, categorically speaking, yellow as the highest vitamin c content followed by the red pepper.
3. Brussels Sprouts-
Brussels sprouts, though not tasty enough, is one of the nutrient loaded superfood from your kitchen. Just one cup serving of it can provide us with 113% of the daily value of vitamin C dosage recommended for an average adult. They are also a great source of iron, vitamin K, folate, phosphorus, and potassium also.
4. Green and Leafy Vegetables-
Several green and leafy vegetables such as spinach, kale, mustard greens and turnip greens are eminently rich in carotenoids, phytochemicals, antioxidants, vitamin C and vitamin A. These disease-fighting plant chemicals get together with vitamins and minerals, so as to fight cancer and many other chronic diseases. Green leafy vegetables also prevent the occurrence of degeneration, strokes, and osteoarthritis. One cup of chopped mustard green leaves provides us with 539 mg of vitamin C with just 15 calories. While one cup of sliced kale would help you meet more than just the daily value of vitamin C requirement. Also, one serving of the raw turnip can provide us with 33 mg of vitamin C. So, without any second thought, just toss your salad with these greens to enjoy some of the nutritional benefits.
Cooked or boiled, broccoli can never be a bad option. It has a high amount of nutrients and antioxidants that help in boosting our immune system, preventing us from a plethora of diseases. A half cup of broccoli would provide us with 81.17 mg of vitamin C, enough to meet the daily requirement value. This cruciferous vegetable is really low in calories with a half cup containing just 30 calories. I don’t think that one needs more reasons, to add this to their diet.
The fuzzy, egg-shaped fruit is a better source of vitamin C as compared to an orange. One kiwi a day can provide you with 85 mg of vitamin C. It’s better to eat kiwi uncooked if you want to preserve the vitamins and minerals in the fruit. I enjoy my kiwis either raw or mix them in delicious green smoothies. so next time even you can make yourself one if you’re bored of eating raw.
Pineapples have been employed since old times for settling any kind of stomach upset and even relieve constipation. The fruit is known for its anti-inflammatory properties and the healing nutrients it contains. A cup of chopped pineapples has the potential to provide us with 131% of the daily-recommended nutritional value of vitamin C. Besides providing our body with abundant levels of vitamin C, pineapples usually also help us to strengthen our bones, boost our cardiovascular health and alleviate arthritis problems. This tropical fruit will be a great addition to your fruit salads and smoothies. You can also stir some pineapples with shrimp, chicken, and prawns.
This reddish-orange fruit is famous for its antioxidant and lycopene properties. However, tomatoes are an exceptional source of vitamin C as well. One medium sized tomato can provide us with nearly half of the daily-recommended nutritional value of vitamin C. Even when the tomatoes are sun-dried, they can help us get our daily dose of vitamin C. One cup serving of the profusely sun-dried tomatoes can provide us with 112 mg of vitamin C. Tomatoes are also abundant in vitamin K, iron and potassium. The nutrients present in it protect one against prostate cancer, skin cancer, respiratory infections, clogged arteries and other disorders.
9. Red Cabbage-
Red cabbage is an exotic superfood which is noted for being a nutritional powerhouse. it is loaded with protective compounds which might help to cure and rule out cancer and some specific heart diseases. Not only this, red cabbage is a viable and excellent source of vitamin C as well. One cup of a freshly chopped red cabbage can provide its consumers with 50.3 mg of vitamin C, 2 g of fiber and just 28 calories if counted. You can microwave, steam or stir-fry red cabbage for maximum retention of nutrition.
Papaya is an outstanding source of vitamin C. A medium papaya fruit provides us with 187.87 mg of vitamin C. This is 3 times more than that of the daily recommended amount. This delicious and healthy fruit provides our body with various other health benefits as well. It contains nutrients like vitamin B, A, K, calcium and potassium and thus can prove to be a power-packed treat.
Strawberries are juicy and filled with phytochemicals, healthy compounds, and nutrients like fiber, magnesium, and folate. The liberal amounts of antioxidants in strawberries reduce the oxidative stress, thus, protecting our heart from low-density cholesterol. Berries can make an excellent addition to the fruit smoothies, salads and can be a healthy treat after dinner. Just serving of some strawberries can help us meet our daily vitamin C need.
Melons like watermelons and cantaloupes are extremely vitamin C rich foods. About 1/8 of a medium cantaloupe provides its consumers with 34% of the daily recommended nutritional value of vitamin C. Cantaloupe is amazing for promoting metabolism and weight loss and simultaneously reducing oxidative stress and preventing various heart diseases. melons also protect from respiratory illness and vision loss. Watermelon, as another fruit, provides us with 112% of our daily vitamin C recommendation. In addition to abundance in vitamin C, melons also contribute vitamin A, potassium, and somewhat 19 calories.
For me, summers have always been about mangoes. But I don’t think that it’s just me; rather the population is filled with millions of mango lovers. yet, very few of us are aware of its nutritional benefits. Not only are they a great source of vitamin B, A, C, copper, fiber, and potassium; mangoes are filled with minerals crucial for the functioning of the body. A medium sized mango contains 58 mg of vitamin C, amounting to almost 96% of the daily required value. So, in summers, fill your diet with mangoes without feeling guilty about the calories you’re consuming.
14. Citrus Fruits-
Citrus fruits such as lemon, oranges, and grapefruits are the most renowned sources of vitamin C. Both juices and fresh fruits could help you in the process of becoming healthy with their daily dosage of vitamin C. Half a cup of grapefruit juice contains 70 mg of vitamin C, while one whole orange juice provides its consumers with 93 mg. On an added note, Citrus fruits are an amazing source of B complex vitamins, folic acid, and potassium.
Fresh and sweet garden peas contain just the right amount of vitamin C to boost your immunity and metabolism. It contains non-heme iron and plant-based protein, making it a reliable intake for the vegetarians. Peas certainly reduce the risks of developing certain cancers, macular degeneration, depression, and even high cholesterol. 100g of peas provide us with 41g of vitamin C.
16. Sweet Potatoes-
Sweet potatoes contain twice as much fiber than a regular potato, almost 7g per serving. It is an essential vegetable to be included in the list of easy to find vitamin C rich foods as It is stuffed with carotenoids, vitamin B6, calcium, manganese, vitamin E and obviously vitamin C. It is a superb antioxidant which rejuvenates our bodies from within and provides us a longer shelf life.
Blackcurrants contain flavonoids known as anthocyanins which give them their rich and dark color. Studies have proven that diets which are high in antioxidants and immune boosters like anthocyanins and vitamin C might reduce the oxidative damage associated with the chronic diseases, including cancer, neurodegenerative diseases, and various heart disorders.
Though not very popular, fresh thyme contains three times more vitamin C than the citrus fruit orange and provides its consumers with the highest amount of vitamin C among all the culinary herbs. Just sprinkling 1 or 2 tbsp. (3–6g) of fresh thyme leaves over your meals can add up to 7 mg of vitamin C to your food, which definitely strengthens your immunity game and helps you fight infections. Thyme is also a popular remedy for your sore throats and other trivial respiratory conditions,
Along with other leafy greens, parsley is a significant source of a plant-based and non-heme iron. Just two tbsp (8g) of freshly chopped parsley contains 10 mg value of vitamin C, providing us with 11% of the recommended daily value. Its qualities help to reduce anemia arising due to iron deficiency. So, start adding these magic leaves to your diet and get an assured healthier life.
One lychee provides around 7 mg of vitamin C, which is popularly known for its role in blood vessel health and collagen synthesis. As a matter of fact, Lychees also provide us with omega 6 and omega 3 fatty acids, benefitting our skin, hair, brain, blood vessels and not to forget heart.
No wonder, that vitamin C resides in plenty of our favorite and loved foods. So just include them in your diet without any excuses and gift your body a healthier life. In case you are unable to get it from food, you can check the top Vitamin C Supplements and top Vitamin C serums for face.