Vitamin C is an essential nutrient that helps boost the immune system, fight oxidation, and protect skin health. People often think of oranges as a top source of vitamin C, with an average orange providing about 70 mg. However, in reality, there are many other foods that are even richer in vitamin C than oranges. Below are 7 foods you should add to your daily diet.
Bell pepper
According to The Healthsite, whether red, orange, yellow, or green, bell peppers all contain abundant amounts of vitamin C, enough to meet the body's daily needs. According to the U.S. Department of Agriculture (USDA), a 4-ounce serving (about 3/4 of a large bell pepper) of raw green bell peppers contains 80 mg of vitamin C; the same amount is found in yellow bell peppers (184 mg), red bell peppers (142 mg), and orange bell peppers (158 mg).
Additionally, bell peppers contain beta-carotene and antioxidants, which are good for the eyes and skin.
Kiwi
According to Eating Well, kiwis, though small, are delicious and packed with nutrients. This tart fruit is considered a "mobile vitamin C powerhouse," beneficial for the immune system, skin, and cardiovascular health. Just one large kiwi—smaller than a medium-sized orange—provides approximately 84 mg of vitamin C.
Additionally, kiwis are rich in fiber and vitamin K, which aids digestion and strengthens bones. Therefore, they are a suitable choice for a healthy snack or for making green smoothies in the morning.
Guava
Did you know that guava is one of the top natural sources of vitamin C? Experts say that just one serving of guava contains more than double the amount of vitamin C found in oranges. Not only that, this tropical fruit is also rich in fiber, antioxidants, and potassium, which helps boost the immune system, support digestion, and improve overall health.
Guava can be eaten raw or dipped in seasonings such as salt, pepper, or chili. Additionally, this fruit is low in calories, making it a suitable choice for those managing their weight or on a diet.
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Guava is one of the foods richest in vitamin C. Photo: Dreamstime. |
Strawberry
Fresh strawberries are not only delicious but also very nutritious. This fruit contains plenty of vitamin C and antioxidant polyphenols that are beneficial for skin and cardiovascular health. 100 grams of strawberries provide approximately 85 mg of vitamin C.
Additionally, strawberries contain fewer calories, carbohydrates, and sugar than many other fruits, making them suitable for a healthy diet. Adding strawberries to breakfast or smoothies and yogurt can help boost immunity and protect cardiovascular health.
Broccoli
Broccoli is also one of the most nutritious vegetables, not only rich in vitamin C but also providing vitamin K, folate, and fiber. 100 grams of cooked broccoli can provide approximately 89 mg of vitamin C. This is a great choice for those looking to boost their overall health.
Pineapple
Pineapple is a tropical fruit rich in vitamin C, which aids digestion thanks to the enzyme bromelain. According to the USDA, one cup of fresh, diced pineapple contains approximately 79 mg of vitamin C—enough to support an immune system. However, it's important to note that canned pineapple contains significantly less vitamin C than fresh pineapple. According to the USDA, one cup of canned pineapple provides only about 17 mg of vitamin C.
In addition to vitamin C, pineapple also helps support strong bones and promotes digestive system function.
Papaya
Another tropical fruit with a higher vitamin C content than oranges is papaya. A serving of papaya (half a fruit) provides about 94 mg of vitamin C, enough to meet the daily needs of most people, helping to improve the immune system and brighten the skin. This naturally sweet fruit is also rich in vitamin A, folate, and the enzyme papain, which aids digestion.
Source: https://znews.vn/7-thuc-pham-giau-vitamin-c-hon-ca-cam-post1653623.html
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