Various sources of vitamin C from fruits and vegetables

Vitamin C or C is a water-soluble vitamin that is found in many foods, especially fruits and vegetables. The human body cannot produce or store vitamin C, so it is necessary to take it in sufficient quantities on a regular basis. Follow the article below for the most important different sources of Vitamin C.

The importance of vitamin C.

Known as a powerful antioxidant, vitamin C has beneficial effects on skin health and the immune system, and is necessary for the synthesis of collagen, connective tissue, bones, teeth, and small blood vessels.

The BV of vitamin C is 90 mg, and symptoms of deficiency include bleeding gums, bruising, frequent infections, poor wound healing, anemia, and scurvy.

Read also: Vitamin C benefits.. 7 amazing benefits to boost health and immunity

Vitamin C sources from fruits

orange

Oranges contain 53 mg of vitamin C per 100 grams, while a medium orange contains 70 mg of vitamin C, and other citrus fruits such as grapefruit, tangerines, and lemons are good sources of this vitamin.

Lemon

Lemon contains 77 mg of vitamin C per 100 grams, and a medium-sized lemon contains 92% of the recommended daily amount of vitamin C, which has strong antioxidant properties, so lemon can prevent pieces of vegetables and fruits from turning brown. .

the strawberry

Strawberries contain 59 mg of vitamin C per 100 grams, and this nutritious fruit can help promote heart and brain health.

Guava

Guava contains 228 mg of vitamin C per 100 grams and one guava fruit provides 140% of the recommended daily amount for this vitamin.

kiwi

One kiwi fruit contains 93 mg of vitamin C per 100 grams, and a medium-sized kiwi provides 79% of the recommended daily amount of vitamin C, which boosts blood circulation and the immune system.

Fruit Alkaka

Persimmons contain 66 mg of vitamin C per 100 grams.

papaya

Papaya contains 62 mg of vitamin C per 100 grams.

lychee fruit

Lychee is a tropical fruit with a rough red peel, it contains 72 mg of vitamin C per 100 grams, and each fruit contains an average of 7.5% of the recommended daily dose of vitamin C.

Plum cockatoo

Plums contain up to 5,300 mg of vitamin C per 100 grams, making them the richest known source of this vitamin. Prunes contain about 530% of the recommended daily intake.

Acerola or Acerola

Just one cup of acerola contains 913% of the RDI of vitamin C, and the fruit may have cancer-fighting properties, although there is no human research.

rose hips

One flower contains 426 mg of vitamin C per 100 grams, and about six pieces of this fruit provide 132% of the recommended daily amount of vitamin C and promote healthy skin.

black currant; black currant

Black currants contain 181 mg of vitamin C per 100 grams, and one cup of black currants contains 112% of the recommended daily amount of vitamin C and can help reduce chronic inflammation.

Rambutan

Rambutan fruit contains a large amount of vitamin C, as eating 5-6 fruits from them accounts for 50% of your vitamin C needs.

Sources of vitamin C from vegetables

Chili pepper

Green pepper contains 242 mg of vitamin C per 100 grams, green pepper provides 121% of the recommended amount of vitamin C, while red pepper provides 72%.

yellow pepper

At 183 mg per 100 grams, yellow pepper is one of the sources of vitamin C with the highest levels of vitamin C of all peppers, and half a cup of sweet yellow pepper provides 152% of the recommended daily amount for this vitamin.

Thyme

Thyme contains more vitamin C than most other herbs at a rate of 160 mg per 100 grams, and an ounce of fresh thyme provides 50% of the recommended daily amount of vitamin C, so thyme and other foods rich in vitamin C will boost your immunity.

parsley

Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley over your meal provides 11% of the recommended daily intake of vitamin C, which helps increase iron absorption.

spinach

Spinach contains 130 mg of vitamin C per 100 grams, and a fresh cup of this leafy green vegetable provides 217% of the recommended daily amount of vitamin C, or 130% when cooked.

cabbage

Cabbage contains 120 mg of vitamin C per 100 grams, and one cup of raw cabbage contains 89% of the recommended daily amount of vitamin C.

Broccoli

Cauliflower contains 89 mg of vitamin C per 100 grams and half a cup of steamed broccoli provides 57% of the recommended daily amount of vitamin C, and this can reduce the risk of inflammatory diseases.

Brussels sprouts

Brussels sprouts contain 85 mg of vitamin C per 100 grams. Half a cup of steamed Brussels sprouts provides 54% of the recommended daily amount of vitamin C, which can improve the strength and health of your bones.

Finally, after meeting you with sources of Vitamin C, we advise you to eat a variety of delicious fruits and vegetables to meet your daily needs of Vitamin C and its benefits for your body.