Vitamin C is an important and natural nutrient. We need vitamin C in our diet to prevent colds and flu, as well as to regenerate tissues, bones, and blood vessels.
Scientific research confirms the body’s need for vitamin C to boost brain function, treat injuries, and heal after illness. Vitamin C is a powerful antioxidant for neutralizing free radicals, a deficiency of which in the diet may cause problems in human health over time. The Nutrition Association recommends that we include foods containing vitamin C in our daily diet. Men need 90 mg daily, and women need 75 mg.
The following list introduces foods rich in vitamin C to help you fill your diet with the main meals that contain these foods.
1- Strawberry
Strawberries are one of the tastiest and healthiest berries on the planet, rich in vitamin C. However, strawberries are not only a nutrient that contains vitamin C but also rich in fiber and antioxidants, which are responsible for reducing oxidative stress and protecting the heart against excess cholesterol. Just one plate of strawberries is enough to provide half of your daily vitamin C needs. Chinese strawberry jam is rich in vitamin C, which is recommended to be taken seriously in these unhealthy days of Coronavirus!
2- Cherries
Cherries are a small red fruit rich in vitamin C. The amount of vitamin C in it is about 65 times the amount of vitamin C in oranges. Cherries are available in fresh and dried form, but if they are not in season, you can make them in the form of Chinese cherry jam.
Vitamin c
3- Tomato
Bright red tomatoes are another common food rich in vitamin C. Try to use sun-dried tomatoes as this important nutrient is more concentrated in them. Just one plate of 100 grams of these tomatoes provides more than 100 mg of vitamin C that your body needs, which is equivalent to 170% of your daily requirement. Arenafood Company is a tomato paste supplier and exporter all over the world; it produces aseptic tomato paste and canned foods,…
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4- Papaya (Indian mango)
Papaya is another food rich in vitamin C, one plate of which provides 100% of the body’s daily vitamin needs. Next time, add some of it to your smoothie or yogurt. This fruit is also rich in vitamin A.
5- Blackberry
Due to its very dark purple color, it is easy to imagine that this fruit should be rich in vitamin C. Each plate of blackberries, along with high levels of potassium, iron, vitamin B5, and phytochemicals, contains about 180 mg of vitamin C.
6- Kiwi
You might be surprised to learn that the amount of vitamin C in this small green light fruit from New Zealand is even higher than in oranges! They are also rich in flavonoids, and the potassium in them is equal to the potassium in a banana. Scientific research shows that children who consume these fruits rich in vitamin C have stronger respiratory systems than other children.
7- Bell pepper
Bell peppers are another food rich in vitamin C. Research on these colorful vegetables has shown that they have protective heart health properties, as well as preventing cataracts and blood clots and reducing the risk of heart attacks and strokes. Half a cup of red pepper contains 140 mg of vitamin C. All types of bell peppers are rich in vitamin C, but yellow bell peppers have the highest amount of vitamin A, and red peppers are in second place.
8- Guava
This unusual and colorful fruit is another food rich in vitamin C, one of which contains 250 mg of vitamin C, which is more than twice your daily requirement. The fruit is also rich in fiber, folic acid, potassium, and manganese, which makes it a great food to add to your daily diet. Many supermarkets now import this fruit from the tropics (guava juice is also available in the market), so it is easy to find them.
9- Brussels sprouts
Brussels sprouts are well known for their high levels of vitamin C, although they may not be a good food for everyone. A plate of cooked Brussels sprouts contains about 50 mg of vitamin C. Brussels sprouts are also rich in vitamin K, vitamin A, manganese, potassium, and fiber. Nevertheless, despite all these beneficial foods, it is almost impossible to convince children to try Brussels sprouts.
10- Cantaloupe, melon, and watermelon
Many of these fruits contain vitamin C. Just one cup of cantaloupe can provide about 67 milligrams of vitamin C plus a large amount of vitamin A needed by the body. In addition, watermelon is another source of vitamin C, one plate of which provides 112% of your daily needs.
11- Vegetables with dark leaves
Cabbage, mustard, turnips, watercress, beet leaves, and spinach (along with most other vegetables) are all great vitamin C foods to add to your diet. These substances are very useful for health while providing the nutrients the body needs. Since a plate of kale contains 130 mg of vitamin C, it may be the best choice among these vegetables. This is all the daily vitamin C your body needs in just one plate!
12- Amla fruit (Indian sheep)
Amla is another exotic Indian fruit that is rich in nutrients and is one of the most important medicinal substances used in the herbal industry in India. This fruit is dried after picking and used for its health-boosting properties. This fruit is one of the most concentrated sources of vitamin C among fruits, so it is not surprising that its immune properties have been used for thousands of years.
13- broccoli
It does not matter if you eat raw or cooked broccoli; you will not be harmed. One plate of this green shrub contains more than 90 mg of vitamin C. Broccoli is also one of the best detox foods you can add to your diet.
14- Cauliflower
Cabbage may not be as rich in vitamin C as other foods, but it does contain significant amounts of this important nutrient. Just one cup of kale can provide about 46 milligrams of vitamin C, along with plenty of vitamin K and fiber.
15- Citrus
Oranges, grapefruits, sweet lemons, and sour lemons! Citrus fruits are a rich source of vitamin C. Peeling an orange will give you an average of 70 mg of vitamin C. A small glass of orange juice has up to 93 mg, and a small glass of grapefruit juice has up to 70 mg of vitamin C. Although oranges are considered to be the most popular food containing vitamin C, they do not have the highest levels of vitamin C.
16- Aromatic vegetables
Many fresh aromatic vegetables, including coriander, onion, onion, thyme, basil, and parsley, are rich in vitamin C. Buy fresh vegetables, chop them, and add them to all your meals. Just one cup of fresh parsley has more than 130 mg of vitamin C, and the highest rank of it is thyme, with 160 mg in a cup.
