Vitamin C Supplements: Which Fruits and Vegetables Are Best to Eat?

One medium orange contains about 83 mg of vitamin C, which is 92% of your daily requirement. However, there are many other fruits and vegetables that provide the same amount of vitamin C, or even more.

Chilli

150 grams of red bell peppers provide about 128 mg of vitamin C, which is 142% of the daily requirement. This pepper is also rich in potassium, folate, vitamins A, B6, E, K, high in fiber and low in calories.

In addition, hot peppers (green peppers, red peppers) are also a rich source of vitamin C. 100 grams of green peppers contain about 109 mg of vitamin C (121% of daily needs); 100 grams of red peppers contain about 65 mg (72% of daily needs). Hot peppers also contain magnesium, iron, calcium and vitamins A, B, E.

150 grams of red bell peppers provide about 128 mg of vitamin C

Photo: AI

Guava

One guava provides about 125 mg of vitamin C, which is 138% of the daily requirement.

Guava is also rich in lycopene - a powerful antioxidant. In particular, both guava fruit and leaves have been shown to help reduce inflammation and control blood pressure and blood sugar, according to Verywell Health (USA).

Mango

One mango contains 122 mg of vitamin C (about 135% of the daily requirement). This fruit is low in calories and fat, but rich in vitamins A, B6, folate, potassium, magnesium, fiber and especially beta-carotene - an important nutrient for eye health.

Yellow mangoes are generally higher in carotenoids, while red mangoes have more powerful antioxidants and anti-inflammatory properties.

Papaya

145 grams of papaya provides about 88 mg of vitamin C (98% of the daily requirement). Papaya is famous for its anti-inflammatory, antioxidant, anti-aging and wound healing properties. In addition, papaya is also rich in fiber, calcium, potassium, magnesium, copper and vitamins A, B, E, K.

Papaya is famous for its anti-inflammatory, antioxidant, anti-aging and wound healing properties.

Photo: AI

Broccoli, baby cabbage

91 grams of chopped broccoli contains about 81 mg of vitamin C. They are also known for their antibacterial and anti-inflammatory properties, which provide many health benefits.

In addition, 78 grams of baby cabbage provides about 48 mg of vitamin C, equivalent to more than 50% of daily needs. This vegetable is also rich in vitamin K (good for bones and blood clotting), and has a lot of fiber to help keep the digestive system healthy.

Kiwi and strawberries are both rich in vitamin C.

180 grams of kiwi contains about 74.7 mg of vitamin C (83% of the daily requirement). Kiwi is noted to have anti-inflammatory, anti-cancer and blood sugar control effects.

Meanwhile, 150 grams of strawberries provide up to 119 mg of vitamin C, exceeding the daily recommended amount. Strawberries are also known to be rich in antioxidants, especially anthocyanin - a compound with anti-inflammatory and anti-cancer effects.

Source: https://thanhnien.vn/bo-sung-vitamin-c-an-loai-rau-qua-nao-tot-nhat-185251117230949432.htm