12 Best Sources of Vitamin C You Need to Know About


best sources of vitamin c

The common cold is a miserable experience for anyone, usually lasting about two weeks and leaving your nose stopped up, head congested, voice hoarse and you feeling exhausted.

At first, it might seem like there’s no way to make the situation better. But in truth, there are many ways to help both shorten the duration of the cold and ease its symptoms. One of the most important is getting plenty of vitamin C.

Vitamin C is a water-soluble vitamin that is essential for human health. It helps protect the body against infection, supports the immune system, and helps heal wounds. It is also necessary for the production of collagen, which helps keep skin, bones, tendons, and other tissues healthy.

Most people get all the vitamin C they need from their diet. But if you’re feeling run down or like you might be coming down with a cold, it’s a good idea to increase your intake of this important nutrient. Here are twelve of the best sources of vitamin C:

1. Citrus fruits.

A cup of coffee and a glass of orange juice

Oranges, grapefruits, tangerines, and other citrus fruits are all excellent sources of vitamin C. One medium orange provides about 82 mg of vitamin C, or about 100% of the recommended daily intake.

2. Bell peppers.

A man walking up a hill with a sunset in the background

These brightly colored vegetables are not only a good source of vitamin C, but also of other important nutrients like antioxidants and carotenoids. One medium bell pepper provides about 190 mg of vitamin C, or almost twice the recommended daily intake.

3. Papaya.

This tropical fruit is a good source of many nutrients, including vitamin C. One cup of diced papaya provides 131 mg of vitamin C, or about 160% of the recommended daily intake.

4. Broccoli.

broccoli is another excellent source of vitamin C, as well as other nutrients like fiber and antioxidants. One cup of boiled broccoli provides 81 mg of vitamin C, or about 100% of the recommended daily intake.

5. Strawberries.

These sweet berries are not only delicious, but also a good source of vitamin C. One cup of strawberries provides 98 mg of vitamin C, or about 125% of the recommended daily intake.

6. Kiwifruit.

Kiwifruit is a unique fruit, belonging to the same family as both the strawberry and the gooseberry. Kiwis are native to China, but they were introduced to New Zealand in 1904. The name kiwi comes from “kiwifruit”, which was originally used by growers to distinguish it from other berries. Kiwi is high in vitamin C (120 mg per 100 g) and is a good source of dietary fiber. It also contains potassium, magnesium, phosphorus, and vitamin E.

7. Pineapple.

This sweet fruit is not only delicious but also a good source of vitamin C. One cup of pineapple chunks provides 78 mg of vitamin C, or about 98% of the recommended daily intake.

8. Guava.

This tropical fruit is a good source of many nutrients, including vitamin C. One cup of guava provides 188 mg of vitamin C, or about 238% of the recommended daily intake.

9. Black currants.

These tart berries are not only a good source of vitamin C, but also of other important nutrients like antioxidants and vitamin E. One cup of black currants provides 272 mg of vitamin C, or about 347% of the recommended daily intake.

10. Cantaloupe.

This sweet fruit is not only delicious but also a good source of vitamin C. One cup of cantaloupe provides 73 mg of vitamin C or about 92% of the recommended daily intake.

11. Tomatoes.

Tomatoes are not only a good source of vitamin C, but also of other important nutrients like lycopene. One cup of chopped tomatoes provides 31 mg of vitamin C, or about 39% of the recommended daily intake.

12. Brussels sprouts.

These small cabbage-like vegetables are not only a good source of vitamin C, but also of other important nutrients like fiber and antioxidants. One cup of boiled Brussels sprouts provides 89 mg of vitamin C or about 112% of the recommended daily intake.

Conclusion

Getting plenty of vitamin C is an important way to support your health. These twelve foods are all excellent sources of this important nutrient, so try to include them in your diet whenever you can.

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