It sounds like a very familiar notion that Vitamin C in Fruits & Vegetables is the most common thing possible. As a matter of fact, it is true that almost every other fruit is vitamin c-enriched or every fruit or vegetable has at least some concentrates of vitamin c in them.
That is why you’ve always been told by your family members & doctors or nutritians, to incorporate a hefty amount of fruits and vegetables in your diet. Don’t take that term so lightly, as vitamin c actually has more advantages than you think.
When you simply think of vitamins, people take supplements, why is that? Because just like a deficiency can affect you badly, a fair balance can actually do you a lot good. Without any further ado, let’s have a look at a few of the common advantages vitamin c brings to the plate.
- Boosts your overall immunity power.
- Saves you from the deficiency of iron.
- Decreases the risk of cancer.
- Is capable of reducing your risk of a chronic disease.
- Is capable of reducing the risks of heart ailments.
- Protects the health of your memory, especially as it grows weaker with age, it’s taken care of.
List of Vitamin C Rich Food Items
Here goes the list of fruits & vegetables, that have strong presence of Vitamin C:
(May have other additional nutrients)
Note – Before we talk about the list of fruits and vegetables rich in vitamins, it is important that we tell you about DV. The term stands for Daily Value, which determines the nutrition requirement (precisely vitamins and other nutrients) of human bodies.
Broccoli
Broccoli has a lot of goodness attached to it. One of the biggest advantages of that being, Broccoli is oftentimes linked to the decreased rate of something as dangerous as Cancer. But our matter of discussion in this context is the Vitamin C content, well, it’s pretty well off.
If you simply take 1.5 cups of Broccoli, it can provide you with 51 mg of vitamin c, which is 57% of the DV. Broccoli also plays an active part in decreasing the severity of your inflammatory diseases.
It is a delicious addition to most items on the Italian menu, almost as if your cheesy fettuccine is incomplete without chopped broccolis in it. So, if nutrition is so tasteful, why not have some? A better lifestyle, healthwise can always be achieved with taste.
Oranges
Who doesn’t like Oranges? It is a common favourite. However, the best thing about oranges are, that an average sized orange can literally contain strong vitamin c concentrations. This vitamin c rich fruit, just with a medium size can provide 83 mg of it(59 mg of vitamin c/100 grams). That is precisely 92% of the DV.
https://www.mayoclinichealthsystem.org/-/media/national-files/images/hometown-health/2021/citrus-fruits.jpg?h=370&w=660&la=en&hash=8615C66D67DAE9A6632510CFA468AEDE- PUT THIS IMAGE HERE.
It is a fact, that citrus fruits are the very best at helping you meet your vitamin requirements. Thus, Orange makes up for a very good “fruit” candidate for that, if you will.
Moreover, similar fruits like the grapefruit, limes or mandarins serve similar purposes and prove to be a great source.
Kale
Kale has green or purple leaves, where some variants are usually used as ornamentals. However, the variant we’re discussing here today is actually a superfood, a cruciferous vegetable with several health benefits. This vegetable from the cabbage family, benefits your entire body. Unadulterated or raw kale is a strong vitamin source, especially vitamin c. Just a quantity of 100 grams can provide you with 103% of the DV, which is 93 mg of vitamin c. Nevertheless, when you cook it off, the nutritional value is truly striking.
Just like raw kale can provide zeaxanthin, carotenoids and other vitamins like Vitamin K in ample amounts. Moving back to the point, prepared kale can provide around 21 mg of vitamin c concentrates, which is pretty good (23% of the DV).
Still, cooking or preparing the kale is not all that bad as it increases the amount of health beneficiary compounds which help in curbing inflammatory ailments in beings.
Lychee
Guess what? Just one singular Lychee contains almost 7 mg of vitamin c content, that is 7.5% of the DV. Imagine, if one lychee can individually be so rich in vitamin content, what would one cup of that provide? Let us answer that for you.
One cup of these same lychees can provide around 151 mg of vitamin c content, which is consequently high. You must incorporate lychees in your diet, as besides being rich in vitamins, they are also rich in other nutrients like caffeic acid, gallic acid or other polyphenol compounds which are beneficial to your health.
Lychees have a sweet taste, suitable for smoothies, juice and more. Growing up, a sweet lychee drink turns out to be every child’s favourite.
Brussels Sprouts
Who knew Brussels Sprouts could actually help you make your bones strong! Studies suggest that a balanced consumption of vitamin c rich foods or vitamin c rich fruits and vegetables can help prevent the risk of hip fractures.
Just a cup of Brussels Sprouts, even after cooking, can provide you with 49 mg of vitamin c, which is precisely 54% of the DV.
It is quite common in western culture, that these Brussels are your bestfriend in most dietary or diet friendly meals.
Chilli Peppers
Just in 100 grams of Chilli Peppers, there’s 143.7 mg of vitamin C and that’s fascinating. The body needs different vitamins and of course, minerals to maintain itself and stay fit n’ healthy.
Vitamin c is one of the most effective forms of nutrition or nutrients that keeps functioning up and going. The major support of this vitamin content is towards the immunity, which is crucial for survival.
The health benefits of these Chilli Peppers never seem to end, like helping with adverse symptoms of common cold or lessening migraine pains.
Parsley
Fresh Parsley is delicious and just a couple table-spoons is capable of providing you 10 mg of vitamin c, that’s approximately 10% of the DV. As we already know, one of the biggest values of vitamin c Parsley actually reduces the risk of fatalities like Cancer.
Parsley is rich in antioxidants, other vitamins like Vitamin K and more. You find them as a sprinkler in most delicacies, as not only it is a flavoursome addition, but it also has such concentrated health-latched benefits that you can’t deny.
Cancer variants like the lower prostate cancer risks can be lowered by a lot simply by incorporating dietary quantities of vitamin c in your day to day life.
Papaya
Papayas, be it their unripe or ripe form, is delightful to your taste buds. Either used in several nutritious salads or evening fruit, Papaya evidently has a dozen health benefits. Our concerned discussion here, is regarding the vitamin presence of it.
Yet, it’s no news that Papaya is not only rich in vitamin c, but also has anti-inflammatory effects on the brain. In simpler words, Papaya can actually reduce oxidative stress. It usually happens as a result of liver disease, hypothyroidism and so on.
A single cup of Papaya can provide 88 mg of vitamin c, which is equivalent to 98% of the DV.
Strawberries
Let’s be real, we all absolutely love strawberries. They taste amazing, more like your true best friend in every dessert but at the same time, they are the most aesthetic looking multiple fruit out there.
But that’s not all there is to your beloved strawberries, as they are rich in vitamins like vitamin c, important antioxidants and reduce the potential risk of several health conditions or ailments, which may sometimes prove to be fatal.
Your regular sweet & juicy strawberries contain important plant-based compounds. Most importantly it provides 59 mg of vitamin c per 100 grams, which is incredible as this multifruit is important for both your heart and brain health.
Snow Peas
A common pattern with most vitamin c fruits and vegetables in the list, Snow Peas are also rich in antioxidants. Just about 100 grams of these peas can have 60 mg of the same concentrates in it.
There are loads of health benefits, which no one can deny. Additionally, guess what? They are absolutely delicious, being a sweet n’ crunchy companion in all your savoury and luscious delights of your desire.
Veggies are not as scary as it sounds to children and more importantly, they are definitely not “NOT tasty”. You never know unless you try and see their goodness on health for yourself.
Special mentions
Let’s have a look at the special mentions in this exclusive list:
Kakadu Plum
Let’s have a look at their Vitamin Content:
| Scientific Name | Terminalia ferdinandiana |
| Vitamin C Concentration | 2,907 mg/100 grams |
Acerola Cherries
Let’s have a look at their Vitamin Content:
| Scientific Name | Malpighia emarginata |
| Vitamin C Concentration | 825 mg/49 grams or 916% of the DV |
Rose Hips
Let’s have a look at their Vitamin Content:
| Scientific Name | Rosa canina L. |
| Vitamin C Concentration | 426 mg/100 grams or 473% of the DV |
Conclusion
As you’ve already gathered a clean idea, on how many folds of protection vitamins can provide with your body. Moreover, you must have noticed that fruits or vegetables that are mostly rich in vitamin c have other nutritional value which is like a boosting add-on to your health.
Thus, consuming a clean, vitamin rich diet can only do you good and make you lead a healthy life with proper balance or suitable dieting. Don’t forget to incorporate some light workout alongside, to make the effects more evident.