10 Foods That Are High in Vitamin C

Fill Up on Foods That Boost Collagen and Promote Healing

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Vitamin C is key to the growth and maintenance of most of the tissues of your body, including collagen, which is needed for healthy connective tissue and wound healing.

Vitamin C also helps your bones and teeth stay strong. It improves the absorption of non-heme iron, the form of iron present in plant-based foods and it’s also necessary to make certain neurotransmitters and for protein metabolism. Your immune system relies on vitamin C, too.

Since it’s a water-soluble vitamin, your body doesn’t store vitamin C so you need to replace your vitamin C stores daily. The National Institutes of Health recommends that men get 90 milligrams daily and women get 75 milligrams of vitamin C per day with even higher recommended doses for women who are pregnant or lactating.

If you eat a diet rich in fruits and vegetables you’re probably getting enough. But if you’re not sure, it might help to add any of these 10 foods that are high in vitamin C to your daily diet.

1. Oranges and Orange Juice

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One 8-ounce glass of orange juice contains 120 milligrams of vitamin C, so it only takes one serving to get a day’s worth of vitamin C.3 

Oranges and orange juice are also good sources of potassium, folate, lutein and vitamin A. Whole oranges are also a good source of fiber, but most of the fiber is lost when you drink the juice.

2. Green Peppers

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One medium-sized green bell pepper has 95 milligrams of vitamin C, which is enough for one full day. Green bell peppers also deliver 8% of the daily value of vitamins A and K and 15% of vitamin B6. One whole green bell pepper contains just 24 calories.

Green bell peppers can be sliced or chopped and added to a salad or used as an ingredient in a variety of dishes. Choose peppers that are bright green with unblemished skin.

3. Grapefruit

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Grapefruits are related to oranges, so it’s no surprise they’re also high in vitamin C. One-half of a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium, and plenty of vitamin A.

Grapefruits are fairly sour, although ruby red grapefruits tend to be sweeter. You might want to add a light sprinkle of sugar or another sweetener before you eat them. You can also slice up grapefruits and add them to salads.

4. Strawberries

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Strawberries are sweet, juicy, and loaded with vitamin C. One cup of strawberry slices had 98 milligrams. Strawberries are also a very good source of fiber and folate and a good source of potassium and magnesium.

A handful of strawberries makes an excellent snack. You can also add strawberry slices to oatmeal, cold cereal, or yogurt for a healthy breakfast.

5. Kiwi

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Luscious green kiwi—or kiwifruit—is an excellent source of vitamin C. One small fruit has more than 60 milligrams. Kiwifruit is also rich in potassium and fiber but low in calories. One fruit has about 40 calories. Kiwi is tasty all on its own or mixed with other fresh fruits and nuts for a healthy fruit salad.

6. Pineapple

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Pineapples are super-sweet and delicious, and they’re also loaded with vitamin. A cup of pineapple chunks has about 80 milligrams. It’s also a good source of potassium, magnesium, folate, and fiber. A cup of pineapple chunks has about 80 calories.

Serve fresh raw pineapple slices as a snack or as a dessert. Pineapple also makes a tasty addition to tropical fruit smoothies.

7. Brussels Sprouts

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Brussels sprouts are rich in vitamin C. Even after being cooked, one cup yields more than your daily requirement of C. They’re also high in most vitamins and minerals, fiber, and antioxidants.

Brussels sprouts are usually cooked and served as a side dish, but you can also slice or shred raw Brussels sprouts and use them in salad and slaw recipes.

8. Honeydew Melon

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One cup of honeydew melon balls has about 30 milligrams of vitamin C. It’s also high in potassium and is a good source of several B-complex vitamins and vitamin K. That cup of melon balls only has about 60 calories.

Serve honeydew melon slices for dessert or as a snack or use them in fruit salad recipes.

9. Tomato Juice

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A raw tomato isn’t a bad source of vitamin C—in fact, it has about 20 milligrams.

But you’ll get so much more vitamin C when tomatoes are concentrated into juice. One 8-ounce glass of tomato juice has more than 120 milligrams of vitamin C. It’s also rich in vitamin A and lycopene, an antioxidant that’s good for your heart.

10. Cantaloupe

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Eating cantaloupe is a refreshing way to cool off on a hot summer day, plus it’s an excellent source of vitamin C. One cup of cubed cantaloupe has almost 60 milligrams, plus plenty of potassium, niacin, and vitamin A. It’s also low in calories, with 54 per cup.

Eat cantaloupe as a sweet snack or combine it with fruits and other melons for delicious and healthy fruit salads.


Source: https://www.verywellfit.com/foods-high-in-vitamin-c-2507745

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.