Top Vegetables and Fruits Rich in Vitamin C
July 29th, 2015
Vitamin C is a crucial nutrient occurring naturally. It is needed by the human body on a daily basis for diverse needs like rebuilding bones and tissue, preventing colds and flu and for synthesizing calcium. Deficiency in vitamin C for a long period will cause serious health problems.
We have been drilled to realize the fact that citrus fruits are the best source of vitamin C. But this is only part of the story. Citrus fruits are not the only containers of Vitamin C. Vitamin C in one serving of pineapple, Brussels sprouts, papaya, straw berries and broccoli far exceeds that found in one orange.
Here is a list of top fruits and vegetables rich in vitamin C:
- Strawberries: The tastiest and healthiest berries in nature, they are rich in vitamin C. They have high fibre and anti-oxidants, which reduce oxidative stress and free radicals. They also lower LDL cholesterol.
- Acerola cherry: It is a tiny red fruit rich in vitamin C. In fact, it contains 65 times as much Vitamin C as an orange. When out of season, they can be had in powder form
- Papayas: Rich in vitamin C, one serving holds 100% of your daily requirement. Also rich in Vitamin A, you can add this fruit to your smoothies.
- Black currant: Blessed with a rich purple colour, it is naturally rich in Vitamin C. It contains 180 mgs of vitamin C per serving as also iron, potassium and phyto-chemicals
- Kiwi: This little green fruit from New Zealand is packed with more Vitamin C than an orange. They are also rich in flavonoids and have as much potassium as in a banana.
- Bell peppers: Another vegetable rich in Vitamin C and beta carotene. These have been studied for their cardio vascular health benefits preventing blood clot formation thus helping to control heart disease and stroke. There is 140 mg of vitamin C in half cup of raw red pepper. All peppers are rich in Vitamin C, but yellow has highest followed by red
- Guavas: This fruit is rich in Vitamin C with one medium size containing 250 mg of vitamin C. It is also rich in Magnesium and potassium, folic acid and dietary fibre making it one of the most nutritious foods.
- Brussels sprouts: Though not liked by everyone, it has a good reputation as a source of vitamin C. One cup of Brussels sprouts cooked has 50 mg of Vitamin C. It is also rich in Vitamins A and K, folate, potassium, manganese and dietary fibre.
- Melons: Most melons are rich in Vitamin C. One cup of Cantaloupe gives you 67 mg of Vitamin C and also potassium and Vitamin A. One serving of water melon will give over 100 mg of Vitamin C.
- Green leafy vegetables: Watercress, spinach, chard, turnip greens, mustard greens and Kale are all rich sources of vitamin C for your diet. Kale is the best source of vitamin C having 130 mg of vitamin C in one serving.
- Gooseberry: One of the richest sources of vitamin C, this nutrient rich fruit used widely in naturopathy and Ayurveda. It has one of the most concentrated contents of Vitamin C
Other foods rich in Vitamin C include broccoli, cauliflower, tomatoes and herbs (parsley, Cilantro), etc. Include an assortment of these fruits and vegetables when you try to deliver fruit basket to a loved one, especially one who is recovering from an illness.