Vitamin C Rich Foods: The Ultimate Guide to a Healthy Diet
Fruits high in vitamin C
- Acerola cherries: These cherries are one of the most potent sources of vitamin C, with a half-cup providing hundreds of milligrams.
- Kakadu plums: A native Australian superfood, this fruit has the highest known vitamin C concentration in the world.
- Guavas: One tropical guava fruit provides more than the daily value for vitamin C.
- Blackcurrants: These tart berries are packed with vitamin C and contain powerful antioxidants.
- Kiwi: One medium kiwi is enough to meet or exceed your daily vitamin C needs.
- Strawberries: A cup of sliced strawberries contains 97 mg of vitamin C, along with other antioxidants and fiber.
- Oranges: One medium orange provides about 70 mg of vitamin C.
- Papayas: A small papaya can deliver almost your entire daily recommended intake of vitamin C.
- Cantaloupe: A half-cup of diced cantaloupe provides a significant portion of your daily needs.
🥗 Top Vitamin C Rich Foods
| Food | Vitamin C Content (per 100g) | Health Benefits |
|---|---|---|
| Amla (Indian Gooseberry) | 600–700 mg | Powerful antioxidant, boosts immunity |
| Guava | 228 mg | Improves digestion, strengthens immunity |
| Kiwi | 92 mg | Enhances skin glow, aids wound healing |
| Papaya | 60 mg | Good for digestion, reduces inflammation |
| Strawberries | 59 mg | Promotes heart health, supports skin repair |
| Orange | 53 mg | Boosts immune function, rich in antioxidants |
| Lemon | 53 mg | Detoxifies body, improves iron absorption |
| Pineapple | 48 mg | Aids digestion, supports bone health |
| Mango | 36 mg | Rich in antioxidants, promotes eye health |
| Broccoli | 89 mg | Supports detox, strengthens bones |
| Bell Peppers (Red) | 190 mg | Excellent for eye health, boosts metabolism |
| Tomato | 23 mg | Improves heart health, skin protection |
| Cabbage (Raw) | 36 mg | Enhances digestion, supports immunity |
| Spinach | 28 mg | Iron-rich, supports metabolism |
| Cantaloupe (Muskmelon) | 37 mg | Hydrating, supports immunity |
🌿 Daily Requirement
- Men: 90 mg/day
- Women: 75 mg/day
- Smokers: +35 mg extra daily
🩺 Health Benefits of Vitamin C
✅ Strengthens the immune system
✅ Aids collagen production for healthy skin
✅ Improves iron absorption
✅ Protects against oxidative stress
✅ Supports faster wound healing
Vitamin D Helps Your Bones, Teeth & Muscles
Vitamin D is fat-soluble, which means they are stored within the liver and other fatty tissues when they aren’t used and are secreted from tissues when the body needs them.
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