There are many vitamin-rich fruit and vegetables that you can eat to give your body the daily dose of vitamin c it needs. Here is a list of 10 top vitamin C-rich fruits and vegetables you should be eating in order to prevent catching any colds or sicknesses this winter season.
Vitamin C is essential to maintain our overall health and fitness. All these Fruit and Vegetables for your regular diet can improve your immunity. Further, it is a key nutrient for the immune system, helping prevent infections and fight disease.
All nutrients are equally important to maintain your health. Among all of them, Vitamins C plays many important roles in the body.
In event of Vitamin C deficiency can lead to soft bones, bleeding gums, delayed wound healing, and fatigue.
To avoid all these health issues, you need to add vitamin C-rich foods to your daily diet, which makes you stronger.
Here, I’ll share the fruits and vegetables that are rich in Vitamin C which can improve your overall fitness. Also, know about the richest source of vitamin C.
Vitamin C benefits
Vitamin C help the maintenance of skin, blood vessels, bones and cartilage, and wound healing. It also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer. It also supports your immune systems, like zinc and vitamin A.
Vitamin C Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, and anemia.
vitamin C rich fruits and vegetables list
| Sr. No. | Fruit/ Vegetable Name | Vitamin C per 100 grams |
| 1. | Guavas | 228mg |
| 2. | Lemon | 129mg |
| 3. | Bell Peppers | 128mg |
| 4. | Kiwifruit | 93mg |
| 5. | Strawberries | 59mg |
| 6. | Papaya | 61mg |
| 7. | Oranges | 53mg |
| 8. | Broccoli | 89mg |
| 9. | Snow Peas | 60mg |
| 10. | Tomato | 18mg |
Vitamin C Rich Vegetables
Adding the following Vitamin C Rich Vegetables to your diet may add this nutrient to your routine and improve your health.
10. Tomatoes
This is another vegetable with vitamin C on our list. Other vegetables also offer many nutrients like potassium, calcium along Vitamin C.
Having a good amount of potassium help to control the blood pressure level. It is also good for weight loss and maintaining good eye health, tomatoes help combat cancer.
Tomatoes prevent you from aging and improve your heart health. It’s increased metabolic rate which controls your blood sugar level spike up.
One important benefit of tomatoes due to vitamin C helps burn fats at a faster rate. Tomatoes also have a decent source of calcium to strengthen your bones.
Around 100 grams of juicy, bright red tomatoes contain 18 mg of Vitamin C which is 20% of DV.
9. Snow peas
Snow peas are a variety of peas, which are eaten whole, while the peas are still in the pod. They are rich in essential nutrients and fiber. Snow peas contain fewer calories and fat hence it’s good for weight loss.
Due to the high amount of fiber Small quantities of snow peas can fill you up very quickly. Snow peas also contain other nutrients like potassium, manganese, and iron.
All these are important to maintaining the density of your bones. It protects you from osteoporosis.
Due to fewer calories, diabetic people can enjoy these peas without having to worry about their sugar levels.
About 100 grams of snow peas contain 60 mg of vitamin C which is 67% of DV.
8. Broccoli.
Broccoli belongs to cruciferous vegetables like cauliflower, cabbage, and brussels sprouts. It is a vitamin C-rich vegetable on our list. Eating plenty of broccoli vegetables can lower oxidative stress, improve immunity, and decrease the risk of cancer and heart disease.
Broccoli also contains vitamins A and K which are good for your heart and brain. About 100 grams of broccoli has 89 mg of Vitamin C or 99% of the daily value.
You can eat them by Steaming, microwaving, and stir-frying. Although eating raw broccoli is perfectly healthy.
7. Bell Peppers
peppers including Red, green and yellow peppers enhance the taste of any food. Bell peppers are low in calories and rich in fiber.
Bell peppers are great for eye health and vision due to their high antioxidants. Especially red peppers can prevent cataracts and prevent blindness.
Due to all these benefits, it’s known as a superfood because it also helps with weight loss.
About 100 grams of Bell peppers contain 128 mg of vitamin C, which is 142% of the daily value.
Bell peppers can be eaten by lightly sauteing or steaming them on a vegetable platter.
Vitamin C Rich fruits
Following Vitamin C Rich fruits let them add to your diet to get maximum health benefits.
6. Oranges
Oranges are popular for Vitamin C and other nutrient properties, and it’s available all around the world.
Oranges are also rich in vitamin A and flavonoids, which are great for your eyes.
Its high fiber content helps relieve constipation. Orange contains potassium which is important for maintaining blood pressure.
About 100 grams of orange Offer 53 mg of vitamin C, which is 59% of the daily value.
5. Strawberries
Strawberries offer a diverse and potent mix of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants. All these help to keep you young and away from heart disease.
One study has shown that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, and diabetes. It also helps to sharper memory and increased cognitive function.
About 100 grams of strawberries contain 59 mg of vitamin C, which is 65% of the daily value.
4. Papayas.
Papaya is a tropical fruit that is loaded with vitamins and minerals like zinc, magnesium, vitamin A and fiber.
Antioxidants found in papaya can keep the toxins away, and boost your overall immunity.
It gives quick relief from constipation and digestive disorders. When you consume regularly You’ll have a great vision.
About 100 grams of papayas Offer 62 mg of vitamin C, which is 68% of the daily value.
3. Kiwifruit.
Having two small kiwis a day will give you 100% of your recommended vitamin C for the day.
It helps to reduce oxidative stress and improve immunity. It is one of the best anti-aging fruit. It’s also very effective against constipation and reduces bad cholesterol in the blood.
About 100 grams of kiwi contains 93 mg of vitamin C that 103% of the daily recommended value.
You can prepare smoothies and consume them regularly.
2. Lemons
Lemons are another vitamin c rich fruit, and they are well known for their vitamin C properties. Lemon juice can add freshness to any recipe or drink. Especially popular lemon juice can help weight loss and prevent kidney stones.
It helps to lower your blood pressure, boost your dental health as well as improve oral health. Lemon helps to enhance the quality of your skin by building up collagen. Further, it also gives you healthy nails. All these benefits you will get due to the vitamin C present in lemon.
Lemon can give you 129 mg of vitamin C per 100 grams that 143 % of the daily recommended value.
1. Guavas
Did you know that guavas probably have more vitamin C than any citrus fruit? Guavas is the richest source of Vitamin-rich our list.
Surprisingly guavas are one of the best sources of Vitamin C. Guavas have a total of 288 mg of Vitamin C per 100 grams, which is 254% of the daily recommended value.
It’s also loaded with other nutrients like fiber and proteins. Guavas also help in lowering cholesterol and blood pressure in your body.
So, next time you’re looking for foods that are naturally high in vitamin C, try one of these vitamin C-rich fruit and vegetable diets instead of using the regular one.
Among all the mentioned foods, Which one would you make a part of your regular diet?
The list of vitamin C-rich fruits and vegetables you should be eating are oranges, strawberries, kiwi fruit, broccoli, Brussels sprouts, papayas, and kale salad leaves. With this list of power-packed foods in your diet for the winter season, there is no way that you can’t stay healthy!
Get ready to take on whatever comes your way with an immune system fortified by these nutrient-dense options. Which do you think will make it into your cooking routine?
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