Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a vital role in maintaining overall health. While it\’s commonly associated with citrus fruits like oranges and lemons, there are numerous other sources of vitamin C. Here are some of the best sources:
- Citrus Fruits: Oranges, lemons, grapefruits, and tangerines are all excellent sources of vitamin C. One medium-sized orange contains around 70 mg of vitamin C.
- Berries: Strawberries, blueberries, raspberries, and cranberries are packed with vitamin C. For example, a cup of strawberries provides approximately 85 mg of vitamin C.
- Kiwi: Kiwi fruits are rich in vitamin C. One medium-sized kiwi can contain around 70 mg of vitamin C.
- Guava: Guava is a tropical fruit that contains more vitamin C than citrus fruits. One guava can provide over 200 mg of vitamin C.
- Papaya: Papaya is not only delicious but also a great source of vitamin C. One medium-sized papaya can have around 95 mg of vitamin C.
- Pineapple: Pineapple is a tropical fruit that offers a decent amount of vitamin C. One cup of pineapple chunks contains approximately 80 mg of vitamin C.
- Mango: Mangoes are not only tasty but also provide vitamin C. One medium-sized mango can contain around 60 mg of vitamin C.
- Leafy Green Vegetables: Vegetables like spinach, kale, and broccoli are good sources of vitamin C. For example, one cup of cooked spinach can provide around 20 mg of vitamin C.
- Bell Peppers: Red, yellow, and green bell peppers are excellent sources of vitamin C. One medium-sized red bell pepper can contain over 150 mg of vitamin C.
- Tomatoes: Tomatoes are a versatile fruit/vegetable that contains vitamin C. One medium-sized tomato can provide around 25 mg of vitamin C.
Remember, it\’s always best to consume vitamin C from natural food sources, but if needed, you can also consider vitamin C supplements after consulting with a healthcare professional.