Vitamin C, also known as ascorbic acid, is an essential nutrient that is crucial for maintaining good health. It plays a vital role in the growth and repair of tissues throughout the body, and also helps to boost the immune system, protect against oxidative stress, and enhance iron absorption. Since the human body cannot produce vitamin C on its own, it must be obtained through diet or supplements. In this article, we will discuss some of the best sources of vitamin C.
- Citrus fruits: Citrus fruits like oranges, lemons, grapefruits, limes, and tangerines are some of the most well-known sources of vitamin C. Just one medium-sized orange contains about 70 milligrams of vitamin C, which is more than the recommended daily intake for most adults.
- Bell peppers: Bell peppers, especially red and yellow ones, are also excellent sources of vitamin C. One medium-sized red bell pepper contains about 150 milligrams of vitamin C, which is more than twice the recommended daily intake.
- Kiwifruit: Kiwifruit is another great source of vitamin C. One medium-sized kiwi contains about 70 milligrams of vitamin C, which is more than the recommended daily intake for most adults.
- Broccoli: Broccoli is a cruciferous vegetable that is rich in many nutrients, including vitamin C. One cup of cooked broccoli contains about 81 milligrams of vitamin C.
- Strawberries: Strawberries are a delicious and nutritious source of vitamin C. One cup of fresh strawberries contains about 89 milligrams of vitamin C, which is more than the recommended daily intake for most adults.
- Papaya: Papaya is a tropical fruit that is rich in vitamin C. One medium-sized papaya contains about 95 milligrams of vitamin C, which is more than the recommended daily intake for most adults.
- Brussels sprouts: Brussels sprouts are another cruciferous vegetable that is rich in vitamin C. One cup of cooked Brussels sprouts contains about 96 milligrams of vitamin C.
- Pineapple: Pineapple is a tropical fruit that is not only delicious but also rich in vitamin C. One cup of fresh pineapple contains about 79 milligrams of vitamin C.
- Mango: Mango is another tropical fruit that is rich in vitamin C. One medium-sized mango contains about 122 milligrams of vitamin C.
- Tomatoes: Tomatoes are a good source of vitamin C. One medium-sized tomato contains about 23 milligrams of vitamin C.
In conclusion, vitamin C is a crucial nutrient that can be obtained through a variety of fruits and vegetables. Incorporating these sources of vitamin C into your diet can help ensure that you are meeting your daily recommended intake, which is essential for maintaining good health.
