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Boost your immune system with these top 18 vitamin C-rich foods
Keeping your immune system healthy is crucial, and one of the best ways to do this is by incorporating vitamin C-rich foods into your diet. Unlike supplements, these foods provide a range of other beneficial nutrients.
Here are 18 foods that are high invitamin C and can help you meet your daily requirements.
1. Oranges
Oranges are a classic source of vitamin C. A medium-sized orange contains 70mg of vitamin C, covering 78% of your daily needs. Sumo Citrus varieties are even more potent, offering up to 163% of the daily value.
2. Broccoli
Half a cup of raw broccoli provides 39mg of vitamin C, which is 43% of the daily value. It’s a versatile vegetable that can be easily added to your meals.
3. Kiwi
A medium kiwi packs 64mg of vitamin C, providing 71% of the daily requirement. Golden kiwis offer even more of this essential nutrient.
4. Strawberries
Half a cup of sliced strawberries delivers 49mg of vitamin C, more than 50% of the daily value. They are also rich in antioxidants and fiber.
5. Red Bell Pepper
With 95mg of vitamin C per half cup, red bell peppers exceed 100% of the daily value, making them one of the richest sources of this nutrient.
READ ALSO: Amazing health benefits of the super vegetable beetroot.
6. Green Bell Pepper
Although less potent than red bell peppers, half a cup of green bell pepper still offers 60mg of vitamin C, or 67% of the daily value.
7. Grapefruit
Half of a medium grapefruit contains 39mg of vitamin C, about 43% of the daily value. Opt for “100% Grapefruit Juice” without added sugar for a vitamin C boost.
8. Mango
Three-quarters of a cup of mango pieces provide 45mg of vitamin C, or half of your daily requirement. Mangoes are also a good source of folate and copper.
9. Cantaloupe
Half a cup of cantaloupe delivers 29mg of vitamin C, meeting 32% of your daily needs. It’s a refreshing and nutritious snack.
10. Tomato
A medium tomato offers 17mg of vitamin C, or 19% of the daily value. Cooking tomatoes can increase the absorption of lycopene, an antioxidant.
11. Guava
This tropical fruit is exceptionally rich in vitamin C, with one guava containing 126mg. The edible skin adds even more nutritional benefits.
12. Lemons
One lemon provides 34mg of vitamin C. Use lemon juice to enhance flavors and improve nutrient absorption in various dishes.
13. Potato
A medium baked potato offers 17mg of vitamin C, or 19% of the daily value. While sweet potatoes are nutritious, they contain less vitamin C.
14. Brussels Sprouts
Half a cup of cooked Brussels sprouts delivers 48mg of vitamin C, or 53% of the daily value. They are also high in other essential nutrients.
15. Papaya
One small papaya contains 96mg of vitamin C, making it a sweet and healthy addition to your diet.
16. Kale
One cup of kale provides 23mg of vitamin C. This versatile superfood can be included in salads, soups, and chips.
17. Spinach
Half a cup of cooked spinach contains 10% of the daily value for vitamin C. Cooking spinach reduces its volume, allowing you to eat more.
18. Cabbage
Half a cup of cooked cabbage offers 28mg of vitamin C, or 31% of the daily value. It’s also rich in vitamin K and low in calories.
Incorporating these foods into your diet can help you maintain a strong immune system and overall health. For more tips and nutritious recipes, stay tuned for our next update and continue to explore ways to achieve balanced eating and healthy living.
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