Our bodies are made up of several vitamins and nutrients, all of which play a significant role in keeping the body energetic and healthy. Also known as ascorbic acid, this water-soluble vitamin is a powerful antioxidant that plays an integral part in the body’s upkeep. Along with protecting the body from damage caused by free radicals, vitamin C has positive effects on the body’s immune function. Vitamin C is also essential for cellular repair and collagen production. It promotes healing in the body and keeps the skin healthy. Because it benefits the body in many ways, one would assume that it would produce enough vitamin C for its health, right? Well, sadly, that’s not true. The body cannot produce vitamin C naturally, which is why we need to supply it regularly to it. While there are supplements available readily, there are several vitamin C rich foods that you can add to your diet to provide your body with the required amount of it. We will give you a complete list of fruits and vegetables rich in vitamin C, so keep reading!
- Why Should You Consume Vitamin C Rich Foods?
- Why Should You Consume Vitamin C Rich Foods?
- Kiwi
- Oranges
- Papaya
- Guava
- Strawberry
- Lychee
- Lemon
- Broccoli
- Bell peppers
- Kale
Why Should You Consume Vitamin C Rich Foods?
Along with protecting the body from damage caused by free radicals, vitamin C also plays a crucial role in the body’s tissues. It’s an essential part of the immune system, and studies show that low levels of vitamin C lead to problems with the immune system and other illnesses. In fact, deficiency of vitamin C can also result in a condition called scurvy. Scurvy can give you several body issues, such as joint pain, fatigue, bleeding gums and problems with wound healing. What’s more, without vitamin C, the body cannot make collagen. As you would know, collagen is an essential protein for building and maintaining healthy skin as well as healthy bones and joints, which makes it even more important to consume foods rich in vitamin C!
Why Should You Consume Vitamin C Rich Foods?
Along with protecting the body from damage caused by free radicals, vitamin C also plays a crucial role in the body’s tissues. It’s an essential part of the immune system, and studies show that low levels of vitamin C lead to problems with the immune system and other illnesses. In fact, deficiency of vitamin C can also result in a condition called scurvy. Scurvy can give you several body issues, such as joint pain, fatigue, bleeding gums and problems with wound healing.
What’s more, without vitamin C, the body cannot make collagen. As you would know, collagen is an essential protein for building and maintaining healthy skin as well as healthy bones and joints, which makes it even more important to consume foods rich in vitamin C!
Kiwi
These delicious-looking dark green fruits not only look yummy but are also packed with lots of nutrients, including vitamin E, vitamin K, proteins and folate. Experts say that kiwis are a grand slam food that activate all five body health defence systems! They support the body’s immune response and reduce the risk of blood clots and stroke. One medium kiwi packs in 71 mg of vitamin C, so eat at least one kiwi every day to increase your white blood cell activity.
Oranges
When you talk about vitamin C, the first food that comes to mind is orange, and that’s for a valid reason. Oranges make up a significant portion of vitamin C intake and hydrate the body. One of the most popular vitamin C foods available, oranges are delicious to snack on. Make some freshly squeezed orange juice and add some turmeric powder and ginger to it to enhance your gut health. A single orange provides 70 mg of vitamin C.
Papaya
Amazingly sweet and popular, papayas are a super healthy tropical fruit. Along with tasting yummy, eating papaya regularly can enhance digestion and keep your bones strong. Give your day a healthy start with a bowl of papayas, and your body will thank you for it. A cup of papayas provides 87 mg of vitamin C.
Guava
Native to Mexico and South America, this pretty pink-fleshed tropical fruit is known for its anti-inflammatory properties. Research has found that having guava every day for six weeks significantly lowers the body’s blood pressure and cholesterol levels. So enjoy this fruit raw or toss it into a smoothie and have it regularly. Those with high blood pressure and cholesterol should consume one guava every day to maintain their levels. Eating one guava can provide you with 126 mg of Vitamin C.
Strawberry
One of the prettiest-looking fruits, strawberries are highly nutritious and one of the best vitamin C rich foods to boost your health. They contain a mix of several nutrients: vitamin C, manganese, folate, flavonoids and lots more! Along with improving immunity and skin health, strawberries keep the heart healthy and maintain optimum blood pressure levels. A study also found that eating strawberries daily could reduce the risk of heart disease. A cup of strawberries provides you with 89 mg of Vitamin C.
Lychee
A popular tropical food, lychee is yet another vitamin rich food that is loved by many. Along with vitamin C, these fruits are rich in omega-3 and omega-6 fatty acids that keep your brain and heart healthy. Lychees also improve collagen synthesis in the body and improve blood vessel health. They also reduce the risk of stroke, so if you needed more reasons to have kiwi, then that’s one more! They make an excellent addition to shakes, smoothies and fruit salads. Consuming a single lychee provides nearly 7 mg of vitamin C.
Lemon
Readily available and the most favourite garnish for every dish, lemons are found in every household! Did you know they make a fantastic vitamin C rich food? A rich source of antioxidants, lemons prevent kidney stones, help maintain blood sugar levels and aid in digestion. They are one of the easiest available and most affordable sources of Vitamin C. In fact, one whole lemon in your diet fulfils 92% of your daily Vitamin C requirement. From squeezing a little lemon juice in your salad to having a glass of lemonade, add this wondrous ball of nutrients to your daily diet and provide your body with its required Vitamin C content.
Broccoli
This super fancy green vegetable may not be everyone’s favourite, but this is one vitamin C rich food you must include in your diet. A really versatile vegetable, broccoli can be eaten in multiple ways – raw, fried, sautéed, or even as a soup! So, it’s a perfect power food! One-half cup of steamed broccoli contains 51 mg of vitamin C.
Bell peppers
Here’s a vitamin C rich food that is higher in vitamin C content than citrus fruits! Low on calories and highly nutritious, bell peppers have healing and anti-inflammatory properties. They are also a healthy source of fibre, which can keep your bowel movements regular. Apart from being an amazing source of vitamin C, red peppers are rich in vitamin B-6, which aids the nervous system and immune system function.
Half a cup of coloured bell peppers takes care of your daily dose of Vitamin C. P.S. The red and yellow bell peppers have more vitamin C than the green ones.
Kale
A powerhouse cruciferous vegetable, kale offers a range of health benefits for the whole body. Along with vitamin C, kale also contains vitamins A, K, and B6. It helps manage blood pressure, boosts digestive health, supports eye and bone health and protects the body against diabetes.
Written by Nisha Shah on Mar 21, 2022
Writer, avid reader and a lover of all things creative is the best way to describe Nisha Shah! Equipped with a degree in Journalism and a certification in Digital Marketing, she brings a distinct perspective to her writing. With experience in content covering a range of topics from health to travel and beauty to food, she manages to bring something interesting and yet easy-to-read for her readers. When she's not writing, you can find her curled up with a book and coffee, bingeing on movies and TV shows, experimenting with photography and lots more!