Foods wealthy in vitamin C are normally vegatables and fruits. Whereas vitamin C deficiency is extremely uncommon today, particularly in the 18th century, months of abroad voyages by sailors with out contemporary fruit and greens triggered scurvy, a illness typically brought on by extreme vitamin C deficiency. Signs of scurvy embody anemia, gum illness, weak point, and pores and skin bleeding.
In line with common knowledgeable suggestions, grownup girls want 75 milligrams of vitamin C per day, whereas grownup males want 90 milligrams per day. Listed here are 20 foods wealthy in vitamin C and their every day worth percentages. (Each day worth percentages are calculated based mostly on consuming 90 milligrams of vitamin C per day)
RED PEPPER
Bell peppers of all colours are glorious sources of vitamin C, however crimson bell peppers are the sort with probably the most vitamin C. 1 cup uncooked crimson bell pepper It comprises 190.3 mg of vitamin C and meets 211 % of your every day consumption. Crimson bell peppers additionally include a lot larger ranges of beta-carotene than the inexperienced and yellow sorts. Crimson bell peppers additionally include fiber and iron.
KIWI
About 1 cup of kiwi It comprises 166.9 mg of vitamin C and alone is the quantity it’s essential to take every day. Offers 185 % (that is about two complete kiwis). Kiwis are additionally a superb supply of fiber and include some potassium and phosphorus.
GREEN PEPPER
Inexperienced bell peppers don’t include as a lot vitamin C as crimson peppers, however solely about 1 cup. It has 119.8 mg of vitamin C and is a proportion of the every day consumption. It meets 133. Like crimson peppers, inexperienced bell peppers include some iron and fiber, making them a nutritious meals.
BROCCOLI
1 cup of cooked broccoli, 101.2mg It comprises vitamin C and offers 112 % of the every day consumption. Broccoli additionally comprises 5 grams of fiber and about 4 grams of protein.
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STRAWBERRY
Strawberries rank larger than oranges in the vitamin C part. Strawberries, probably the most well-liked fruits of summer season, may be consumed complete in 1 glass. It comprises 97.6 mg of vitamin C, which is the quantity that ought to be taken every day. offers 108 %. Strawberries additionally include 3 grams of fiber.
Brussels Sprouts
Brussels sprouts are full of nice vitamins. They include extra vitamin C than oranges. Complete cooked Brussels sprouts It comprises 96.7 mg of vitamin C and is the quantity that ought to be taken every day. meets 107 %. Brussels sprouts additionally include fiber and plant-based protein.
ORANGE
Within the seventh place of the listing, we welcome the oranges. Whereas oranges and orange juice are prime examples of vitamin C, as you learn, they include much less vitamin C than the highest vegatables and fruits. Nevertheless, 1 orange will likely be sufficient to get greater than your every day wants: 1 glass of orange comprises precisely 95.8 mg of vitamin C and meets 106 % of the every day consumption.
PAPAYA
About 1 cup of those pink-red fruits It comprises 88.3 mg of vitamin C and is the quantity that ought to be taken every day. meets 95 %. Because of its crimson coloration, papaya is an effective supply of lycopene and vitamin A, a strong antioxidant discovered in crimson foods (like tomatoes).
GRAPEFRUIT
Grapefruit, the extra bitter cousin of the orange, provides comparable vitamins. 1 cup grapefruit, approx. 85.1mg It comprises vitamin C and meets 95 % of the every day required quantity. This makes it a scrumptious various to oranges if you wish to eat a wide range of citrus fruits. The pink and crimson varieties are sources of lycopene and beta-carotene. Grapefruit is thought to intervene with some anti-cholesterol statin medicine and different heart-related medicines. When you’re taking most of these medicines, speak to your physician about whether or not you must add grapefruit to your food plan.
PINEAPPLE
One other tropical fruit, pineapple provides high quantities of vitamin C. About 1 cup of pineapple It comprises 78.9 mg of vitamin C and is the quantity that ought to be taken every day. meets 88 %.
MELON
When you’re wanting for methods to get extra vitamin C, fruit is a very good one. Melon retains your physique hydrated because of its water content material, and 1 cup of melon comprises roughly 58.7 mg of vitamin C and meets 65 % of the every day consumption. Melons additionally include vitamin A, vitamin B6, potassium and fiber.
CAULIFLOWER
Cauliflower, one other cruciferous vegetable akin to Brussels sprouts and broccoli, comprises about 1 cup of cooked water. It comprises 54.9 mg of vitamin C and is the quantity that ought to be taken every day. It is a superb supply of vitamin C, assembly 61 %. Cauliflowers, which can be found in varieties akin to white, purple and inexperienced, additionally include fiber and vitamin Ok.
TOMATOES
Tomatoes are a superb supply of many vitamins, together with lycopene, an antioxidant. 1 cup of cooked tomatoes comprises about 54.7 mg of vitamin C and meets 61 % of the every day consumption.
MANDARIN
The little brother of the orange, tangerines are the proper snack: 1 cup of juicy and candy tangerines is approx. It comprises 52.1 mg of vitamin C and is the quantity that ought to be taken every day. meets 58 %. Tangerines additionally present some calcium, potassium, and iron. Add sliced tangerines to yogurt or oatmeal for pure sweetness and fiber.
RASPBERRY
Juicy, candy, and nutritious, raspberries are excellent snacks for cereal, yogurt, and oatmeal. About 1 cup raspberries It comprises 32.2 mg of vitamin C and is the quantity that ought to be taken every day. meets 36 %. 1 cup of raspberries additionally comprises 8 grams of fiber.
BLACKBERRY
Blackberries include barely much less vitamin C than raspberries. About 1 cup of blackberries It comprises 30.2 mg of vitamin C and is the quantity that ought to be taken every day. accounts for 34 %. Fill your favourite cereal, yogurt, or oatmeal with these antioxidant-rich fruits that present about 8 grams of fiber per serving.
CABBAGE
Cooked cabbage is a really highly effective vegetable because of the vitamin C it comprises. 1 cup cooked cabbage, approx. It comprises 23.1 mg of vitamin C and is the quantity that ought to be taken every day. accounts for 26 %. It additionally comprises excellent quantities of vitamin Ok and iron.
SPINACH
1 cup cooked spinach, approx. 17.6 mg It comprises vitamin C and meets 20 % of the every day consumption. Spinach can be a superb supply of plant-based iron and potassium. Like all leafy greens, spinach is a superb supply of folate and is particularly vital in early being pregnant.
BLUEBERRIES
Relating to general antioxidant energy, blueberries are nice. Blueberries are additionally an anti-inflammatory fruit that may battle irritation. Blueberries are wealthy in anthocyanins, that are antioxidants that give them their blue coloration. 1 cup of blueberries comprises about 14.4 mg of vitamin C and meets 14 % of the every day consumption.
WATERMELON
Watermelons, about per 1 cup They include 12.3 mg of vitamin C and they meet 14 % of the every day consumption. Watermelon additionally offers potassium and is a superb snack.
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