Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in boosting immunity, promoting healthy skin, aiding iron absorption, and supporting overall well-being. Since the human body does not produce or store vitamin C, it must be obtained through diet. Many fruits and vegetables are powerful sources of vitamin C.

Top Fruits Rich in Vitamin C

  1. Amla (Indian Gooseberry) – 600–700 mg per 100g
    Amla is one of the richest natural sources of vitamin C. It is known for its immune-boosting properties and its ability to promote glowing skin and hair health. Consuming fresh amla juice or dried amla can provide a high dose of vitamin C. It is the powerful sources of vitamin C.

  2. Guava – 200–250 mg per 100g
    Guava contains nearly four times more vitamin C than oranges. This tropical fruit is also packed with fiber, which supports digestion and heart health. Eating guava regularly strengthens the immune system and helps in wound healing.

  3. Kiwi – 90–100 mg per 100g
    Kiwi is a powerhouse of vitamin C and antioxidants. It helps in improving skin texture, strengthening immunity, and reducing inflammation. It is also rich in vitamin K, which supports bone health.

  4. Strawberries – 60–90 mg per 100g
    These delicious berries are loaded with vitamin C and other antioxidants. They help reduce oxidative stress, improve skin elasticity, and support heart health. Consuming strawberries in smoothies or salads can be a tasty way to get your daily vitamin C.

  5. Oranges – 50–70 mg per 100g
    Oranges are among the most well-known sources of vitamin C. They not only boost immunity but also promote hydration and collagen production for healthy skin. Other citrus fruits like lemons, limes, and grapefruits also provide significant amounts of vitamin C.

  6. Papaya – 60 mg per 100g
    Papaya is another tropical fruit high in vitamin C. It aids digestion, improves skin complexion, and has anti-inflammatory properties that support overall health.

  7. Pineapple – 50 mg per 100g
    Pineapple contains vitamin C along with bromelain, an enzyme that helps with digestion and reduces inflammation. It is also great for boosting immunity and supporting joint health.

Top Vegetables Rich in Vitamin C

  1. Red Bell Peppers – 120–150 mg per 100g
    Red bell peppers have more vitamin C than oranges. They are excellent for improving eye health, boosting collagen production, and protecting against oxidative stress.

  2. Green Bell Peppers – 80–100 mg per 100g
    Green bell peppers also provide a good amount of vitamin C and support a strong immune system. They are best consumed raw or lightly cooked to retain their nutrients.

  3. Broccoli – 80–90 mg per 100g
    Broccoli is not only rich in vitamin C but also packed with fiber, iron, and other essential nutrients. It helps in detoxifying the body and improving digestive health.

  4. Brussels Sprouts – 85 mg per 100g
    These small cruciferous vegetables are rich in vitamin C, vitamin K, and fiber. They promote a healthy gut and reduce inflammation.

  5. Spinach – 25–30 mg per 100g
    Spinach contains vitamin C along with iron and folate, which are essential for blood health. It also has anti-inflammatory properties that support overall wellness.

  6. Tomatoes – 20–30 mg per 100g
    Tomatoes are a versatile source of vitamin C. They also contain lycopene, a powerful antioxidant that promotes heart and skin health.

How to Retain Vitamin C in Foods

  • Eat raw fruits and vegetables whenever possible, as cooking can destroy vitamin C.

  • Steam vegetables instead of boiling them to preserve nutrients.

  • Store fresh produce in a cool, dark place to prevent vitamin C loss.

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