Vitamin C is a vital nutrient that plays a crucial role in maintaining good health. It is essential for the production of collagen, which is the main structural protein in our skin, and it also supports a healthy immune system. Vitamin C is found in a variety of fruits and vegetables, but some are particularly high in this essential nutrient. In this article, we will discuss some of the best fruits and vegetables for vitamin C and how they can benefit your health.
Citrus fruits are well-known for being high in vitamin C, and for good reason. Oranges, lemons, limes, and grapefruits are all excellent sources of this nutrient, with an orange providing about 70 mg of vitamin C, or 78% of the recommended daily value (DV). These fruits are also high in folate and potassium. Citrus fruits can be eaten as is, juiced, or added to a variety of dishes like salads and marinades.
Kiwi is a small but powerful fruit when it comes to vitamin C, providing about 64 mg of vitamin C, or 71% of the DV, per one fruit. Kiwi also provides potassium, vitamin K, and antioxidants. Kiwi is a delicious, sweet and versatile fruit that can be eaten as is, added to smoothies, or used as a topping on yogurt or cereal.
Strawberries are another excellent source of vitamin C, with one cup of fresh strawberries providing about 89 mg of vitamin C, or 98% of the DV. Strawberries also contain antioxidants, flavonoids, and other phytochemicals that promote health. They are very versatile and delicious fruits that can be eaten as is, added to smoothies, as a topping for pancakes or desserts, and can even be used in jams or jellies.
Green and Red Bell Peppers
Bell peppers are an unexpected but excellent source of vitamin C, with a cup of diced red bell pepper providing about 190 mg of vitamin C, or 211% of the DV. Green bell peppers contain similar amounts of vitamin C, which makes them another great option. Bell peppers are also high in other beneficial nutrients such as vitamin A, vitamin K, and folate. Bell peppers can be eaten raw or cooked and are a popular ingredient in many dishes like pizzas, sandwiches, and salads.
Papaya is a tropical fruit that is rich in vitamin C, with one cup of diced papaya providing about 88 mg of vitamin C, or 97% of the DV. Papaya also contains enzymes like papain that can aid digestion. It has a sweet and slightly musky taste that is delicious on its own or added to smoothies, salads or used as a topping on yogurt.
Broccoli is often thought of as a vegetable that is high in vitamin A and K, but it’s also an excellent source of vitamin C. One cup of cooked broccoli provides about 81 mg of vitamin C, or 90% of the DV. Additionally, broccoli is a good source of folate, potassium and antioxidants. broccoli can be eaten raw or cooked and is a versatile vegetable that can be added to soups, stir-fries, and casseroles.
In conclusion, there are many fruits and vegetables that are high in vitamin C, and incorporating them into your diet can provide a wide range of health benefits. Citrus fruits, kiwi, strawberries, bell peppers, papaya, and broccoli are all great choices for vitamin C and offer a variety of nutritional benefits. Eating a diet rich in these fruits and vegetables can support the production of vitamin C.