Top 18 Foods Highest in Vitamin C

Top 18 Foods Highest in Vitamin C

Consuming vitamin C-rich foods is essential for your overall health. Vitamin C, an antioxidant, helps protect cells from damage caused by free radicals, supports the immune system, and enhances the absorption of iron from plant-based foods. It plays a vital role in the synthesis of collagen, which is crucial for skin, cartilage, and bone health. Additionally, adequate vitamin C intake can reduce the risk of chronic diseases, improve skin texture, and promote faster healing of wounds. Foods like citrus fruits, strawberries, bell peppers, and broccoli not only provide vitamin C but also contribute essential nutrients for a balanced diet.

Vitamin C, also known as ascorbic acid, is essential for overall health, supporting the immune system, skin health, and the absorption of iron from plant-based foods. Below are some of the top foods that are highest in Vitamin C:

1. Kiwifruit- Approximately 71 mg of Vitamin C of Vitamin C per 100g.

2. Strawberries- About 58 mg of Vitamin C per 100g.

3. Oranges- Roughly 53 mg of Vitamin C per 100g.

4. Papaya- Approximately 60 mg of Vitamin C per 100g.

5. Pineapple- Around 47 mg of Vitamin C per 100g.

6. Mango- Roughly 36 mg of Vitamin C per 100g.

7. Guava- About 228 mg of Vitamin C per 100g (one of the richest sources).

8. Cantaloupe- Approximately 36 mg of Vitamin C per 100g.

9. Red Bell Peppers - About 190 mg of Vitamin C per 100g (one of the richest vegetable sources).

10. Green Bell Peppers - Around 80 mg of Vitamin C per 100g.

11. Broccoli - Approximately 89 mg of Vitamin C per 100g.

12. Brussels Sprouts - About 85 mg of Vitamin C per 100g.

13. Kale - Roughly 120 mg of Vitamin C per 100g.

14. Spinach - Approximately 47 mg of Vitamin C per 100g.

15. Cauliflower - About 48 mg of Vitamin C per 100g.

16. Tomatoes (cooked) - About 13 mg of Vitamin C per 100g.

18. Berries (like blackcurrants) - Extremely high, with blackcurrants containing about 181 mg of Vitamin C per 100g.

Recommended Daily Allowance of Vitamin C: The recommended daily intake of Vitamin C varies by age and gender but is generally around: - Adult men: 90 mg - Adult women: 75 mg - Pregnant women: 85 mg - Breastfeeding women: 120Mg

Conclusion: Incorporating a variety of these fruits and vegetables into your diet is an excellent way to ensure you meet your Vitamin C needs. Fresh, raw, or minimally processed foods typically retain the highest levels of this important vitamin.

Next: Top 10 Foods that Reduce Bloating

10 Reason Why You Need to Combine Aerobic and Anaerobic Exercise

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