Top 10 Fresh Fruits and Vegetables Highest in Vitamin C
Fruits and vegetables are some of the best sources of vitamin C. Vitamin C is an essential nutrient that is important for many bodily functions, including the immune system, wound healing, and collagen production. It is also an antioxidant, which means that it helps to protect the body from damage caused by free radicals.
Here is a list of the top 10 fresh fruits and vegetables highest in vitamin C per 100g, according to the USDA:
- Kakadu plum (Terminalia ferdinandiana): 2,907 mg
- Camu camu (Myrciaria dubia): 2,220 mg
- Guava (Psidium guajava): 192 mg
- Peppermint (Mentha piperita): 157 mg
- Rosehips (Rosa canina): 145 mg
- Blackcurrants (Ribes nigrum): 130 mg
- Strawberries (Fragaria x ananassa): 85 mg
- Broccoli (Brassica oleracea var. italica): 81 mg
These are just a few of the many fruits and vegetables that are high in vitamin C. Other good sources include kiwifruit, strawberries, cantaloupe, mango, pineapple, and sweet peppers.
Here are some of the health benefits of vitamin C:
- Boosts the immune system.
- Helps to heal wounds.
- Protects the body from damage caused by free radicals.
- May help to reduce the risk of some chronic diseases.
So next time you are looking for a healthy snack or meal, reach for one of these vitamin C-rich fruits or vegetables. Your body will thank you for it!
Here are some additional tips for getting more vitamin C in your diet:
- Eat a variety of fruits and vegetables.
- Choose citrus fruits, such as oranges, grapefruits, and lemons.
- Eat berries, such as strawberries, raspberries, and blueberries.
- Include dark leafy greens, such as kale, spinach, and collard greens.
- Add broccoli, Brussels sprouts, or cauliflower to your meals.
- Drink fruit juices, but be sure to choose ones that are 100% juice and do not contain added sugar.
By following these tips, you can easily boost your intake of vitamin C and reap the many health benefits that this nutrient has to offer.
Please note that these are just a few examples of fruits and vegetables that are high in vitamin C. There are many other great options available, so be sure to explore and find the ones that you enjoy the most.
