Vitamin C is an important nutrient that is used to support different parts of the body like bones, skin, cartilage, blood vessels and wound healing.

It shields the cell against harmful effects of oxidative stress that further helps in occurring diseases like cancer. Your immunity is also greatly enhanced with zinc, vitamin A and C.

Food items that are rich in vitamin C are kiwifruits, guavas, oranges, bell peppers, strawberries, papayas, tomatoes, broccoli, kale and snow peas.

The daily requirement of vitamin C needed by the body is 90 mg.

Vitamin C rich Foods

The sources of Vitamin C are;

Vitamin C Vegetables

1.    Red Pepper

Every half cup of bell pepper contains 95 mg of vitamin C. They also contain other nutrients like vitamin E, K, B and A, even magnesium, potassium, phosphorus, manganese and folate. You can cut it into slices to be used in dip or add it to a salad or an omelet. 

2.     Broccoli

Half a cup of cooked broccoli contains 50 milligrams of vitamin C. It is also abundant in a variety of antioxidants, fibers, with other components that help to reduce inflammation. 

3.    Tomatoes

A raw tomato will have, for you, 20 milligrams of vitamin C in medium size. However, this level declines when you cook tomatoes. But, lycopene which is an antioxidant, increase in amount. To gain all the uses and nutrition from a tomato, it is best for you to keep it freshly cut on a sandwich and may cook tomato sauce for pasta later. 

4.     Potato

Vitamin C present in baked potato of medium size is about 20 milligrams. They are useful in a variety of ways. They contain potassium and fibers. Better roast them in olive oil in the oven rather than frying in oil. 

5.     Cauliflower

Vitamin C present in a cup of florets is 40 milligrams. Normal levels of folate, vitamin K and fiber are also present in them. You can cook it with steam, roast them or utilize it in raw form. 

Vitamin C Fruits

6.    Cantaloupe

Potassium, magnesium, flavonoids, copper, vitamin B and carotenoids, with 30 milligrams of vitamin C in half a cup, is available in this type of melon. A full cup will give you twice the amount of vitamin C with 50 calories.

7.     Kiwifruit

A medium kiwi is full of about 70 milligrams of vitamin C, even more so than oranges. They contain antioxidants that secure the cells in the body, all due to the presence of fiber, flavonoids and carotenoids, the antioxidants.

Many people dispose of the peel, but it contains many useful fiber and nutrients too. Wash them before you start eating; try rubbing the fuzz to remove it and consuming it with the skin still present. 

8.     Strawberries

A single cup of small strawberries gives you 85 milligrams of vitamin. They are packed in different types of antioxidants and fibers and have a low-calorie level.

While picking them up, choose the ones with bright red color, leafy green caps and no molds present. Do not remove the cap to keep juice locked in, and wash with cold water. 

9.    Papaya

A cup of papaya is sufficient to fulfill your vitamin C requirements with about 90 milligrams. Potassium, magnesium, carotenes, folate, flavonoids, fiber and vitamin B are contained within. This collection of nutrients is beneficial for the heart and also prevents colon cancer from occurring.  

Vitamin C Drinks

10.Grapefruit Juice

Vitamin C requirements are also met in 6-ounce glasses that have 70-95 milligrams. An equal quantity of orange juice serves well when the sour taste of grapefruit is unbearable for you.