Fruits Rich in Vitamin C: Eating Your Way to Better Health

Vitamin C is an essential nutrient that plays many important roles in our bodies. As an antioxidant, it helps protect our cells from damage. It also supports immune health by helping white blood cells function properly. Getting enough vitamin C is important, especially during fall and winter when cold and flu season ramps up. Luckily, there are many delicious fruits that are excellent sources. In this article, Dealnew will explore fruits that are especially high in vitamin C.

#Citrus Fruits

Citrus fruits are well known for their high vitamin C content. Oranges are often touted as the top source, and for good reason. One medium orange contains around 70 mg of vitamin C, which is more than 100% of the daily value. Grapefruit, lemons, and limes also provide a hefty dose. A half grapefruit contains about 25 mg, while a single lemon or lime has around 30 mg each. Citrus fruits have a refreshing taste that makes it easy to enjoy them daily. Their vibrant colors indicate the antioxidant plant compounds they contain besides vitamin C. For a quick and easy snack, simply cut up some oranges, grapefruit, or tangerines. You’ll be giving your immune system a boost.

Read more: 13 Foods Rich in Multivitamins: Natural Solution for Complete Vitamin Intake

#Kiwi

Kiwi fruit is another top vitamin C source. One kiwi provides over 90% of the daily value with just 64 mg per fruit. Kiwis have a soft texture and sweet-tart flavor that makes them enjoyable to eat. They are also packed with vitamin K, potassium, fiber, and other antioxidants. Try adding sliced kiwi to your yogurt, cereal, or salad for a vitamin C boost at breakfast or lunch. Kale also contains vitamin C, with 1 cup providing over 130% of the daily value at 80 mg. Dark leafy greens like kale offer other immune-supporting nutrients too. For a flavorful way to get more kale, make a smoothie blended with banana and coconut or almond milk. The fruit will sweeten up the kale while complementing its vitamin C content.

#Strawberries

Strawberries top the list for berries loaded with vitamin C. Just 8 medium strawberries contain over 100% of the daily value with 88 mg. Their sweet flavor and versatility make them perfect for snacks, salads, smoothies, and more. Not to be overlooked, cranberries contain 14 mg of vitamin C per 1/4 cup. They are a tasty addition to holiday meals and baked goods during the fall and winter seasons. Using dried cranberries adds convenience when you’re on the go. Finally, bell peppers provide generous amounts of vitamin C as well. One medium green or red bell pepper has over 130% of the daily value at 95 mg. Roasted bell peppers add amazing flavor to pizza, pasta dishes, or salads. Their crunch and color make them an appealing snack choice too.

#Pineapples

Pineapples are rich in vitamin C, with 1/2 cup chunks containing over 100% of the daily value at 82 mg. Beyond vitamin C, pineapples provide inflammation-reducing compounds called bromelain. This makes pineapples especially helpful for immune health. Their sweet and tangy taste makes for a refreshing snack alone or mixed into smoothies or fruit salad. Papaya is another top tropical fruit source of vitamin C. One whole medium papaya packs 111 mg, providing over 182% of the daily value. Papayas are very nutritious overall, containing potassium, folate, and fiber too. Their tender flesh has hints of melon and mango flavors. Enjoy papaya alone, with yogurt or cottage cheese for a filling snack or breakfast. Guavas are also very high in vitamin C, providing over 200% per fruit. However, their availability may be more limited depending on your location.

#Others

Besides citrus fruits, berries, and peppers, there are a few others that provide a notable amount of vitamin C as well. Cantaloupe contains 50 mg per wedge, which is over 80% of the daily value. With its sweet flavor and creamy texture, cantaloupe makes for an easy summer snack or salad ingredient. Mangoes also provide around 55 mg, or over 90% per cup of cubes. Try mangoes plain or blended into yogurt parfaits for a tropical treat. Tomatoes are most commonly consumed cooked but still contain 16 mg of vitamin C per medium fruit. For a boost of bright flavor and nutrition, add diced tomatoes to pasta sauces, salads, or gazpacho. While not top sources, each small contribution makes a notable difference in meeting your daily vitamin C needs from whole foods.

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Conclusion

In summary, Dealnew has shown you an array of vitamin C-rich fruits which is available to support immune health year-round. The tropic, citrus, and berry fruits highlighted provide over 100% of the daily requirement in a single serving. Beyond satisfying your sweet tooth, these fruits give you an easy way to feed your immune cells. Make a habit of including a few servings per day for optimal vitamin C intake. Between citrus fruits in the morning and tart berries as an afternoon snack, it’s simple to reap the infection-fighting benefits of nature’s immune boosters.