8 Healthy Foods That Are High In Vitamin C
Vitamin C is a potent antioxidant that is effective for improving the skin texture as well as the immune system.
Vitamin C is one of the water-soluble vitamins that are highly important for a healthy body.
It can be found in various types of fruits and vegetables naturally. Vitamin C is considered as the vital ingredient for the bones, teeth tissues, blood vessels, and for developing collagen protein required by the skin.
Doctors say that the human body is not capable of producing Vitamin C. Thus, it is important for humans to consume the appropriate amount of this vitamin on a daily basis. The daily requirement of Vitamin C is about 90 mg.
The deficiency of Vitamin C can show symptoms like infections, slow wounds repairing, bruising, and bleeding gums.
Vitamin C helps in boosting the immune system, which means it keeps you away from the infections and viral flu that a deficient person can easily get affected. (Source 1)
List of Best Source of Vitamin C Foods
Grapefruit
Similar in look to that of the orange, Grapefruit contains high amounts of vitamin C.
Half of the grapefruit will give you vitamin c for about 45 milligrams with the fiber, vitamin A, potassium, and other essential antioxidants.
This is one of the healthier choices for those of you working and losing weight as it only contains 41 calories.
Strawberry
I know you love this fruit, and who not. Strawberries are fully loaded with the benefits of vitamin C as well as they are sweet and juicy.
If you eat one cup full of strawberry slices, it will give you about the daily value of vitamin C, which is about 98 mg.
These are also rich in fibers and contain high amounts of magnesium and potassium as well.
These can be your favorite snacks, which you can add with yogurt, oatmeal, or make your favorite smoothie.
Green Bell Pepper
One bell pepper will give you about 95 milligrams of this vitamin. Green bell pepper also fulfills the daily requirement of other essential vitamins like A and B6.
It is also a good food option for people working on losing weight as one bell pepper contains only 24 calories. You can add it to your favorite dish, or can make the salad by adding other vegetables to make it tastier. (2)
Orange
Eating one orange can give you enough amounts of vitamin c, whereas the one glass of orange juice will give you about 120 mg, which is even more than the daily value.
Hurray! Having one glass of orange juice will recover your all vitamin c deficiency in less time, and you will feel immuned and healthier again.
A full orange contains good amounts of fiber, potassium, lutein, vitamin A, and folate that are essential for body functioning and keeping your gut healthier. (3)
Guava
Guava contains high amounts of vitamin C, which is about 126mg. It is a pink-fleshed fruit that contains lots of essential antioxidants that are good for your skin and healthy body.
A study shows that eating 7 pieces of guava each day helps in lowering the high blood pressure and high cholesterol levels within the five weeks. (4)
Kiwi
Kiwi is considered as an excellent source of this vitamin. A small size kiwi can give you about 60 mg of vitamin c.
Kiwi is also a rich source of other essential minerals like potassium, as well as contain high amounts of fiber.
This is another tastier fruit that you like added in your smoothies, oatmeal, and for making the fruit custard. Kiwi can also be used in making fruit salad.
Broccoli
Broccoli is a vegetable that contains rich amounts of vitamin C with other essential vitamins and minerals.
A cup full of raw broccoli will serve you about 81 mg of this vitamin. You can cook broccoli and have it in your breakfast, lunch, and dinner by making versatile dishes.
You can also have broccoli in your salads or with pasta with other vegetables.
Remember, do not cook broccoli on high flame or for a longer duration, as heat will destroy the vitamin C and leave a few amounts of vitamin c in the dish. (5)
Tomato
Raw tomato contains good amounts of vitamin c about 20 mg, which is not a bad option for adding in salads and other dishes for adding more amounts of vitamin c.
You can make tomato juice for about 8 oz. glass that will serve you 120 mg of vitamin c.
Tomatoes are also high in lycopene and vitamin A, which are essential for keeping your skin healthy as well as keep you away from diseases.
Also Read : Best Foods to Fight Fatigue – Foods to Eat and General Diet Tips
Final Words
You can include these 8 healthy foods highly rich in vitamin C in your diet. These fruits and vegetables are easily available in your nearby market.
Also, they are pocket friendly too, which means you have to pay less and get maximum benefits. In little money, you can receive high amounts of vitamin C and there is no need of any supplements.
