Tuesday, October 3, 2023

    Latest Posts

    14 Fruits And Vegetables Rich In Vitamin C

    Vitamin C is also called ascorbic acid. Vitamin C has much importance, from protecting bones to building our tissue. It supports the human body’s immune system and helps your body use the iron you get from your food. Vitamin C helps in making collagen in the body. Collagen is a springy type of connective tissue. And the great news is that many fruits and vegetables rich in vitamin C benefit you with these required nutrients.

    Also, this vitamin heals the wound and is an antioxidant that protects cells from damage. Men need 90 milligrams per day, and whereas women need 75 milligrams per day.

    14 Fruits And Vegetables Rich In Vitamin C

    Here are 14 fruits and vegetables rich in vitamin C that you can add to your diet. Instead of the supplements consume vitamin C in natural. The natural way is a much healthier option for the body.

    1. Kiwifruit

    Source: Thrillist

    Kiwi has 70 milligrams of vitamin C in medium-sized fruit. Kiwi has fibers and antioxidants like flavonoids and carotenoids, which help the body to protect the cells. Having two to three kiwi a day can reduce the risk of blood clots and stroke in adults. Kiwi is the best vitamin C source. If you are vitamin C deficient, eat two to three kiwi per day for four weeks, and blood levels of vitamin C will normalize.

    Peel the fruit’s skin before having it (but its skin contains nutrients and fibers). Try to eat the fruit with the skin; wash it properly before eating, and rub the fuzz off.

    2. Strawberries

    Source: Healthline

    A cup of this fruit has up to 85 milligrams of vitamin C in it. Strawberries are low in calories, high in fibers, and have antioxidants like manganese, flavonoids, and folate. The fruit helps prevent cancer, vascular diseases, dementia, and diabetes due to these high antioxidants.

    3. Guava

    Source: Healthline

    Pink-fleshed tropical fruit contains 228 milligrams of vitamin C in 100 grams. Guava is also rich in the antioxidant lycopene. It is beneficial for your skin, making it healthy. This fruit helps you to lower blood pressure and cholesterol levels.

    4. Lychee

    Source: Taste of Home

    72 milligrams of vitamin C is present in 100 grams of lychee. This fruit has omega-3 and omega-6 fatty acids. These are beneficial for the brain, heart, and blood vessels. Vitamin C helps in the synthesis of collagen.

    5. Oranges

    Source: Live Science

    The common source of vitamin C is citrus fruits. The medium-sized orange has 70 milligrams of vitamin C in it. This fruit is widely eaten, and it makes up a significant daily portion of vitamin C. Its antioxidant properties of vitamin C help to reduce inflammation in the body.

    6. Musk Melon

    Musk Melon
    Source: Healthifyme

    Musk melon is an excellent source of various nutrients such as carotenoids, potassium, magnesium, copper, flavonoids, and 30 milligrams of vitamin C per half-cup. They offer strength to the immune system, increasing the white cells in the body.

    7. Papayas

    Source: The Spruce

    Just one cup of papaya is enough for you for an entire day of vitamin C. A cup of papaya has 90 milligrams of vitamin C in it. Papaya is also enriched in carotenes, flavonoids, vitamin B, potassium, magnesium, and fibers. These nutrients are good for heart health, have anti-inflammatory effects, aid memory, and protect against colon cancer.

    8. Grapes

    Source: Mashed

    The fruit has 44 milligrams of vitamin C in them. A 6-ounce glass of grapes juice has 70 to 95 milligrams of vitamin C. Grapes also has vitamin K and is high in antioxidants, which prevent chronic diseases. This fruit is also beneficial for heart health, protects against diabetes, and decreases blood sugar levels.

    9. Lemons

    Source: Mashed

    Lemon has 77 milligrams of vitamin C, and with peel, the lemon has 83 milligrams of the vitamin in 100 grams. In the 1700s, lemon was given to sailors to prevent scurvy, vitamin C deficiency. Vitamin C present in the lemon act as an antioxidant.

    10. Red Pepper

    Red Pepper
    Source: Good Housekeeping

    Red pepper has up to 95 milligrams per half-cup that are loads of vitamin C. It has capsaicin, which is responsible for its hot taste. Capsaicin can also reduce pain and inflammation. Other than vitamin C, red pepper is also a good source of vitamin A, B, E, and K, potassium, folate, manganese, phosphorus, and magnesium.

    11. Broccoli

    Source: Food Network

    50 milligrams of vitamin C is present in half a cup of cooked broccoli. It has loads of fibers and many antioxidants, which reduce inflammation. The best way to cook broccoli is to steam the broccoli for 5 minutes or less rather than boiling it. Having plenty of vitamin C-rich broccoli can lower oxidative stress, improve immunity, and decrease cancer and heart disease risk.

    12. Tomatoes

    Source: The Spruce Eats

    Tomato has 20 milligrams of vitamin C in it, which goes down when cooked. Vitamin C, present in tomatoes, helps to combat free radicals in the body. These free radicals are the precursor of cancer. It also has lycopene antioxidant, which goes up when cooked. For vitamin C, consume it raw.

    13. Potatoes

    Source: Good Housekeeping

    Baked or oven-roasted potatoes are much healthier than fried ones. A medium-sized potato has 20 milligrams of vitamin C with potassium and fibers. Vitamin C helps with digestion, keeps the heart healthy, reduces cell damage and blood pressure, etc.

    14. Cauliflower

    Source: CNY News

    40 milligrams of vitamin C is present in one cup of cauliflower. It is also a good source of vitamin K, folate, and fibers. It boosts your immunity, and its anti-inflammatory properties reduce the risk of heart diseases. You consume it steamed or roasted in olive oil.


    Vitamin C is a water-soluble vitamin. The vitamin is important for the immune system, connective tissues, heart and blood vessel health. So, not consume enough vitamin C can have a negative effect. The deficiency of vitamin C is scurvy, which leads to anemia. Citrus foods are rich in vitamin C, but many foods might be higher in vitamin C. Add these fruits and vegetables rich in vitamin C to your diet for better and good health.

    Subscribe to our channels on YouTube & Telegram

    Latest Posts

    Random Post

    Hairloss? Here’s How Traya’s Treatment Helped Me Save It

    The Hair-Loss Treatment Segment When it comes to the hair-fall treatment market, brands have left no stone unturned, in order to sell their products. If...

    The Health Benefits Of Soaked Almonds

    Soaked and unsoaked?  Nuts! Nuts! Nuts! Everyone advises to have nuts on an empty stomach in the morning to stay energetic is a common saying....

    High Heels: Beauty or Pain!?

    Who doesn’t love those high heels, we all do right? Stilettos, wedge heels, slingback heels, kitten heels, peep-toe heels, sky-high pumps, and the list...

    Latest article

    Preparing for Proton Therapy: A Practical Guide for Patients and Caregivers

    A cutting-edge cancer treatment is proton therapy, that utilises high-energy protons to target and precisely destroy cancer cells. While it offers promising results with...

    The Top Occasions When You Will Need The Services Of a Chiropractor

    It is so easy to hurt yourself every single day, especially your back. It doesn’t matter if you are at home or you are...

    Things to Know About Minimally Invasive Thoracic Surgery

    In the evolving landscape of medical advancements, Kerala stands out for its adoption of cutting-edge techniques. One of the most revolutionary is the minimally...