Foods with lots of vitamin C are an essential addition to a healthy diet. Not only can you gain this nutrient by downing a nice tall glass of orange juice, but you can also benefit from it by eating a wide selection of fruits and vegetables. With the immunity-boosting, energy giving power of vitamin C, you'll do your body a lot of good by adding these 12 foods to your daily lineup.
1. Strawberries
- 84.7 milligrams of vitamin C per cup
- Strawberries pack amazing benefits to keep your immune system running efficiently.
- Strawberries are full of fiber, potassium, folate, magnesium and other vitamins and minerals, such as flavonoids, which helps support brain function and lower cholesterol.
- Strawberries are also used for a variety of sweet and savory options, such as desserts, beverages, sauces and even vinaigrettes for salad.
2. Broccoli
- 81.2 milligrams of vitamin C per cup
- Broccoli is a nutritious way to maintain strong bones and healthy teeth. In fact, this cruciferous vegetable has more calcium than milk.
- Brussels sprouts fill your body with vitamins C and K. Folate is another nutrient you may gain from this vegetable and assists with producing new cells within the body.
- Although broccoli can be eaten in a variety of ways, to get the most nutrition out of it, consuming it raw is recommended.
3. Cantaloupe
- 62 milligrams of vitamin C per cup
- The cantaloupe is a melon that is related to the honeydew melon and watermelon. Like other melons, the cantaloupe has a hard shell that encases a juicy interior, giving off a mild, yet smoothly sweet taste that is quite unique.
- As far as nutritional benefits are concerned, the cantaloupe is a great source of hydration, especially when ripe, and houses beta-carotene, which contributes to eye, respiratory, and gut health.
- Cantaloupe also contains folic acid, an essential nutrient for creating healthy new cells, and replenishes the body from the inside out.
4. Red Bell Peppers
- 190.3 milligrams of vitamin C per cup
- Red bell peppers are a tasty, crunchy fruit that can be consumed raw or prepared in a variety of stuffed pepper dishes.
- Despite their name, bell peppers are actually quite sweet with no heat due to the minimal amount of capsaicin, a compound responsible for the spice content in more stimulating varieties of peppers.
- Cooked red bell peppers also contain approximately 230 milligrams of vitamin C per cup and are also a great source of vitamin B6, which helps speed up your metabolism and alleviates symptoms of some mood disorders.
5. Guava
- 228.3 milligrams of vitamin C per cup
- Guava is a tropical fruit that packs a big punch in terms of nutrition and is hailed for its ability to treat conditions such as diarrhea, cancer, as well as a cough and cold.
- Guava is rich in niacin, thiamin, and riboflavin, all accountable for maintaining a healthy nervous system, increased blood circulation, as well as overall growth and development.
- Since guavas tend to have a strong odor, they are often prepared cooked but can be eaten straight out of the garden or produce aisle, seeds and all. However, sometimes their seeds can be a bit tough, so you may want to remove them before consuming.
6. Cauliflower
- 51 milligrams of vitamin C per cup
- Cauliflower has many similarities to broccoli. However, unlike broccoli, which has a potent, earthy flavor, cauliflower is quite delicate and has a mild, butter-like taste that makes it ideal for soaking up a variety of seasonings and spices.
- Cauliflower also has less nutritional value than broccoli, but it can hold its own since it is also high in vitamin C, iron, calcium, magnesium and aids in digestion due to its rich fiber content.
7. Tomatoes
- 30.2 milligrams of vitamin C per cup
- Ripe tomatoes are enjoyed fresh or cooked in many concoctions, such as sauces, juices and salsas.
- Tomatoes are chock full of healthful advantages, with lycopene being one of its most important benefits, as well as being an antioxidant-rich source. Tomatoes are a natural source of vitamin K, which promotes healthy bones and efficient wound-healing.
- Tomatoes are typically red in appearance but can come in an array of colors, such as yellow, orange, purple and green.
8. Pineapples
- 78.9 milligrams of vitamin C per cup
- Pineapples are a large tropical fruit, which contains a fruity, sweet center, encased in a segmented and tough exterior.
- This juicy fruit is also advantageous for its immune-supporting qualities as well as its anti-inflammatory benefits. Pineapples also contain a wealth of manganese, which contributes to hearing, eyesight, and memory.
- However, if you are on a low-carb diet, pineapples are at least 94% carbohydrates, so you'll want to alter how much you consume.
9. Snow Peas
- 60 milligrams of vitamin C per cup
- Snow peas have a pale, green pod, similar to that of snap peas. However, the peas of snow peas are flat.
- Though snow peas and snap peas have their similarities, they have slightly different nutritional qualities. A healthy dose of snow peas also contains a considerable amount of protein, used to build and repair tissue, as well as fiber, vitamin C, potassium, iron and other nutrient-rich fuel.
- Unlike snap peas, which have a very sweet flavor, snow peas have more of an earthy taste.
10. Papaya
- 88.3 milligrams of vitamin C per cup
- The papaya, also known as pawpaw, is an elongated melon which contains soft pulp and black seeds in the center. It is less sweet than that of a typical melon, such as watermelon or cantaloupe, but with a light buttery, sweet flavor.
- Aside from vitamin C, the papaya is also full of nutrients which are used to treat certain physiological disorders and may help ward off macular degeneration.
- Other healthful benefits of papaya include anti-inflammatory properties, as well as phytonutrients, which helps lower blood sugar.
11. Oranges
- 120.7 milligrams of vitamin C per cup
- The fiber and potassium in oranges contribute to an improvement of overall heart health, healthy levels of blood pressure, cancer prevention, and diabetes prevention and maintenance.
- Oranges are a great treat on their own, as well as being a great ingredient in smoothies, juices and baked goods.
12. Grapefruits
- 71.8 milligrams of vitamin C per cup
- Grapefruits are also loaded with vitamin A, as well as containing high amounts of fiber and potassium.
- Consumption of grapefruits can decrease the risk of developing diabetes, obesity and heart failure. It's also been shown to help with weight loss.
What Is Vitamin C Good For?
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Vitamin C is another term for ascorbic acid, a powerful supplement that helps boost your immune system and keeps your connective tissue intact, all while encouraging strong, healthy bones. It plays an important role in healthy eyes, cardiovascular well-being, and maintaining your immune system. It also can play a crucial role in maintaining healthy skin.
Vitamin C Deficiency
Vitamin C is so important, that without it, vital organs and tissue would deteriorate, eventually leading to certain illnesses, such as scurvy. Symptoms of vitamin C deficiency include fatigue and depression.