17 Incredible Foods High In Vitamin C

17 Incredible Foods High In Vitamin C

A variety of vitamins and minerals are required for a healthy and fulfilling living. Among these, Vitamin C stands out for its critical function in promoting general health. However, vitamin C cannot be produced by the human body; it must be obtained from fresh fruits and vegetables. Incorporating vitamin C-rich foods into your diet can boost your immune system and promote overall health. In this post, you can go through a list of foods rich in vitamin C.

Top 17 Vitamin C-rich Foods You Can’t Afford To Miss For A Healthy Life

From providing support to the immune system and assisting with iron absorption to encouraging the development of healthy skin and collagen, Vitamin C is crucial to our body’s proper functioning. Let’s check a comprehensive list of rich Vitamin C foods, that you can include in your diet. 

Citrus Fruits: The Vitamin C Powerhouses

Citrus fruits are known for their high Vitamin C content. Here is a list of citrus fruits which are rich in Vitamin C:

1. Oranges

Oranges are delicious citrus fruits which serve as a major source of vitamin C rich foods in India. You can achieve your vitamin C requirements by eating one or two oranges daily or drinking orange juice. 

2. Lemons

One full fresh lemon has around 45mg of vitamin C. Lemon juice is a potent antioxidant that can help fight free radicals. Lemon juice also lowers blood pressure and counteracts the effects of bread on blood sugar.

3. Limes

Limes are citrus fruits famous for their acidic flavour and high vitamin C content. They enhance the flavour of foods and beverages while providing a pleasant source of antioxidants.

4. Grapefruits

Grapefruit is high in Vitamin C and fibre. They are a powerful source of Vitamin C and provide an easy approach to achieving your daily requirements for this key nutrient.

Berries: Small Fruits with Big Benefits

Berries are not only tasty but also high in antioxidants and Vitamin C. Here are various variants of berries that you can include in your diet:

1. Strawberries

Strawberries are well known for their fragrant smell, bright colour, and sweet flavour. Every 100g of strawberries has 59mg of vitamin C and more than 100g of oranges. 

2. Blackcurrants

1 cup of blackcurrants has an astounding 203 milligrams of vitamin C. These berries are packed with antioxidants and are thought to have various health benefits. 

3. Raspberries

Raspberries have several health benefits due to their nutritional value, and they are high in vitamin C. One cup of fresh raspberries provides 54% of the vitamin's recommended daily value. 

4. Blueberries

Blueberries are high in antioxidants and a vital source of Vitamin C. It helps to protect cells from damage. So, include blueberries in your daily diet to get enough Vitamin C. 

Tropical Treasures: Exotic and Rich in Vitamin C

Tropical fruits are also high in Vitamin C. Here are some of the vitamin C-rich tropical fruits:

1. Kiwifruit

Kiwi is a delicious fruit with sweet and tart flavours. With 93mg of vitamin C per serving, it is one of the best providers of this essential mineral.

2. Mangoes

Mango is a popular fruit noted for its high vitamin C content, with 36mg per 100 grams. Enjoy it fresh or in delectable dishes like mango smoothies or fruit salads. 

3. Papayas

Papaya is a tropical fruit that tastes sweet with musky aromas. In addition to being a solid source of vitamin C, this fruit helps enhance blood circulation and prevent bowel cancer.

4. Pineapples

This sweet fruit contains necessary vitamins and minerals. It is one of the best sources of vitamin C, with 48mg per serving.

5. Guavas

It is a tropical fruit with several types, including yellow-fruited cherry guava, strawberry guava, and red apple guava. A 100g guava has 228mg of vitamin C, far greater than any other fruit. 

Vegetables With A Vitamin C Surprise

Vegetables are frequently ignored as sources of Vitamin C, yet many types are surprisingly high in this vital mineral. Let’s see some of the vegetables rich in vitamin C:

1. Bell Peppers

It's fascinating that bell peppers are one of the rich vitamin C foods among veggies. According to reports, a single bell pepper can provide up to 169% of the recommended daily vitamin C intake. 

2. Broccoli

Broccoli is high in Vitamin C, with one serving providing enough to meet your daily needs. It also contains calcium, potassium, fibre, vitamins A and K, and abundant antioxidants.

3. Brussels Sprouts

Brussels sprouts are becoming increasingly popular. The fruit is high in nutrients, including 85mgs of vitamin C when fresh and 62mgs when cooked.

4. Kale

Kale provides double the recommended daily intake of vitamin C in one meal. It is also good for your skin and eyes because it contains a lot of vitamins A and E.

Ways To Incorporate High Vitamin C Foods Into Your Diet

Incorporating vitamin C foods into your diet is beneficial for overall health. Here are some tips for seamlessly adding these nutritious options to your meals and snacks:

    1. Try to include oranges, grapefruits, lemons, and limes in salads or as refreshing snacks.
    2. Add strawberries, blackcurrants, and kiwis to yoghurt, oatmeal, or smoothies for a burst of Vitamin C.
    3. Make soup with kale, broccoli, and spinach to boost your Vitamin C intake.
    4. Take guava and mango as standalone snacks or incorporate them into fruit salads.

    Final words

    Adding foods rich in vitamin C into your diet is critical for overall health and well-being. By including the above-mentioned Vitamin C-rich foods in your daily diet you can fulfill your body’s requirement of Vitamin C. 

    However, considering the hustle and bustle of our routine lives, we often fail to include these Vitamin C-rich citrus foods and other vegetables in our diet; that’s when the Good Monk lends you a helping hand. Good Monk brings you a nutrition mix to add to your food and help boost immunity, energy and gut health. Free from preservatives, low on calories, and with no added white sugar, our nutrition mix is a must-have for you and your family!

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