Best food sources for vitamin C

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To ensure you are getting enough vitamin C in your diet, it's important to include a variety of foods that are rich in this essential nutrient. Here are some of the best food sources of vitamin C:

Fruits

  1. Guava: One of the highest sources of vitamin C, with a single guava providing more than 200% of the daily recommended intake.
  2. Kiwifruit: A small kiwi can provide about 70-90 mg of vitamin C.
  3. Strawberries: These berries are not only delicious but also packed with vitamin C, providing around 85 mg per cup.
  4. Citrus Fruits: Oranges, lemons, limes, and grapefruits are well-known for their high vitamin C content. One medium orange provides about 70 mg of vitamin C.
  5. Papaya: A single papaya can provide more than 100% of the daily recommended intake of vitamin C.
  6. Mango: This tropical fruit is also a good source of vitamin C.
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  7. Blackcurrants: These small berries are tart and rich in vitamin C, providing about 200% of the daily recommended intake per serving.

Vegetables

  1. Bell Peppers: Red and green bell peppers are excellent sources of vitamin C, with red peppers containing more than green ones. One cup of chopped red bell pepper provides about 190 mg of vitamin C.
  2. Broccoli: This cruciferous vegetable is a great source of vitamin C, with one cup of cooked broccoli providing around 88 mg.
  3. Brussels Sprouts: These small cabbages are also rich in vitamin C, with one cup providing about 74 mg.
  4. Kale: This leafy green is highly nutritious and provides a good amount of vitamin C.
  5. Tomatoes: Both raw and cooked tomatoes are good sources of vitamin C.
  6. Snow Peas: These are also a good source of vitamin C and can be easily added to various dishes.

Other Sources

  1. Cantaloupe: This melon is a good source of vitamin C and can be a refreshing addition to your diet.
  2. Parsley: Fresh parsley is another source of vitamin C and can be used as a garnish or in salads.
  3. Hot Chili Peppers: These are among the highest sources of vitamin C, especially when consumed raw.
Incorporating these foods into your daily diet can help ensure you meet your vitamin C needs, which is essential for immune function, skin health, and overall well-being.