Vitamin C is a water-soluble vitamin found in various food items, and it plays a vital role in proper body functions. In addition, these food sources are potent sources of antioxidants, support the immune system, protect cells from harm by free radicals, fight diseases, improve iron absorption, and prevent infections. Here is the comprehensive list of the top 20 vitamin C-rich foods that must be incorporated into your diet to improve your overall health and well-being.
Also read:Top 20 Vitamin D-Rich Foods Sources: The Ultimate Guide
Top 20 Vitamin C Foods List
Here’s a list of the top 20 Vitamin C foods, along with a chart. This will help you incorporate this nutrient into your diet and elevate your overall health.
| S.no. | Food Items | Serving Size | Vitamin C Content (mg) |
|---|---|---|---|
| 1. | Kiwi | 1 medium fruit | 64 |
| 2. | Bell Peppers (Red) | 1 cup | 190 |
| 3. | Bell Peppers (Green) | 1 cup | 120 |
| 4. | Muskmelon | 1 medium fruit | 36.7 |
| 5. | Pineapple | 1 medium fruit | 48 |
| 6. | Cauliflower | Blackcurrant | 48 |
| 7. | Strawberries | 1 cup | 59 |
| 8. | Oranges | 1 medium fruit | 70 |
| 9. | Papaya | 1 cup | 61 |
| 10. | Kiwi | 1 medium fruit | 64 |
| 11. | Lychee | 1 medium-sized | 71.5 |
| 12. | Potato | 1 large-sized | 72.7 |
| 13. | Grapefruit | 1 fruit | 77 |
| 14. | Brussels Sprouts | 100 g | 85 |
| 15. | Broccoli | 100 g | 89 |
| 16. | Kale | 100 g | 120 |
| 17. | Guava | 55 g | 126 |
| 18. | Mango | 336 g | 122 |
| 19. | Lemon | 1 medium fruit | 30.7 |
| 20. | Blackcurrant | 100 g | 181 |
| 21. | Cantaloupe | 100 g | 36.7 |
| 22. | Tomato | 1 medium fruit | 20 |
| 23. | Spinach | 100 g | 28.1 |
| 24. | Cabbage | 100 g | 36.6 |
| 25. | Raspberries | 100 g | 26.2 |
| 26. | Blackberries | 100 g | 21 |
Did you know? The daily value of vitamin C intake for women is 75mg and 90mg for men.
These vitamin C-rich sources are not only delicious but also offer myriads of nutrients and health benefits. Let’s explore the benefits of each food item in detail.
Guava
This tropical fruit packs a punch with its high vitamin C content, providing over 100 per cent of your daily requirement in just one medium-sized fruit.
Kiwi
Kiwi is a tasty fruit high in vitamin C and other antioxidants. It is well-known for its vivid green flesh dotted with small black seeds.
Bell Peppers (Red and Green)
Bell peppers are crisp and tasteful, and these vibrant vegetables are also great sources of vitamin C, with red peppers having a higher concentration than green ones.
Strawberries
Strawberries are a delicious and juicy food that is high in vitamin C and other healthy elements like antioxidants and fiber.
Oranges
Oranges, maybe one of the most well-known foods high in vitamin C, are refreshing, juicy, and bursting with immune-stimulating qualities
Papaya
This tropical fruit gives your palate a sweet and tangy taste while also being high in vitamin C. It is very delightful.
Also read:Benefits Of Magnesium Rich Foods To Elevate Your Nutrition
Pineapple
Pineapple, bursting with tropical sweetness, is high in vitamin C and includes the anti-inflammatory enzyme bromelain.
Brussels Sprouts
These little cabbages are not only adorable but also nutrient-dense, high in fibre, antioxidants, and vitamin C.
Kale
Kale is a superfood that tastes great in salads, smoothies, and stir-fries because it’s full of vitamins and minerals, including vitamin C.
Broccoli
Broccoli is a multipurpose vegetable that is high in fibre, vitamin K, and vitamin C. It tastes good, both raw and cooked.
Cauliflower
Cauliflower, another cruciferous vegetable, has many culinary applications, including rice and pizza crust, and is a high source of vitamin C.
Mango
Mangoes are sweet, tropical, and a great source of vitamin C. They also make a light snack or addition to salads and smoothies
Lemon
Lemons are adaptable fruits that may be used in both sweet and savoury recipes because of their sour flavour. They offer a substantial amount of vitamin C.
Grapefruit
Grapefruit is abundant in Vitamin C and other antioxidants, which add tang and refreshment to your meal or snack.
Cantaloupe
Cantaloupe is a juicy, sweet fruit that is high in beta-carotene, potassium, and vitamin C. It also keeps you hydrated.
Tomato
Tomatoes are a good source of vitamin C, especially when eaten raw, even though they are technically a fruit and are frequently used in cooking.
Spinach
Spinach is an excellent addition to salads, omelets, and smoothies. It is full of nutrients, including iron, folate, and vitamin K. It is also a wonderful source of vitamin C.
Cabbage
Cabbage is a versatile vegetable that is high in vitamin C and other healthy nutrients. It may be eaten raw in coleslaw or cooked in stir-fries.
Kiwifruit
Kiwifruit, with its glossy green meat and fuzzy brown skin, is not only aesthetically pleasing but also a great source of fibre and vitamin C.
Raspberries, Blackberries, and Cranberries
These tasty and tangy berries offer a strong dose of vitamin C and are packed with antioxidants, which adds to their overall health benefits.
Lychee
Lychee is a fragrant, sweet, tropical fruit that is high in antioxidants, including vitamin C. Its flavour profile is both intriguing and reviving.
Also read: Top 20 Vitamin B12 High-Rich Foods Sources: A Complete Guide
Why are Vitamin C Food Sources Important?
Vitamin C is involved in various physiological processes, including supporting the immune system, antioxidant protection, collagen synthesis, and iron absorption.
Iron Absorption: Vitamin C helps plant-based meals like leafy greens and legumes absorb non-heme iron better by changing its form to one that is easier to absorb. Because the body absorbs iron from plants less quickly, this is especially crucial for people who adopt vegetarian or vegan diets.
Immune System Support: Vitamin C plays a critical role in bolstering the immune system by promoting the development and functionality of white blood cells, which aid in the body’s defense against infections and illnesses.
Antioxidant Protection: As a powerful antioxidant, vitamin C helps the body fight off free radicals and lessens oxidative stress. This reduces the chance of developing chronic illnesses, including cancer, arthritis, and heart disease and helps shield cells from harm.
Collagen Synthesis: Collagen is a type of protein that gives tissues, including skin, cartilage, and blood vessels, shape and suppleness. Collagen synthesis, skin health, wound healing, and general tissue repair all depend on vitamin C.
Also read: Best Calcium Rich Food for Diabetics
Closing Thoughts
To sum up, let’s include foods high in vitamin C in your diet on a regular basis, as it is crucial to preserve your best health and wellbeing. Moreover, there are many tasty and nutrient-dense options available, ranging from colourful veggies like bell peppers and kale to citrus fruits like oranges and lemons. These food items offer a natural supply of vitamin C that can strengthen your immune system, assist the creation of collagen, and guard against chronic diseases whether they are consumed raw, cooked, or blended into smoothies. You can make sure you’re getting all the vitamin C your body needs each day and reap its many health benefits by including a range of foods high in vitamin C in your meal.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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