Exploring List Of Fruits Rich In Vitamin C To Boost Your Immunity

When we talk about vitamins, Vitamin C stands out for its extensive range of health benefits. It boosts the immune system, improves skin health and as a potent antioxidant, it is vital for well-being. Fortunately, nature offers us many fruits rich in vitamin C. While the daily requirement of Vitamin C for men is 90mg, while that for women is 75mg.

Let’s dive into some of these nutritional powerhouses that can help you get your daily Vitamin C.

Also Read:15 Top Vitamin E Rich Foods For Healthier You

List Of Fruits Rich In Vitamin C

Here is a list of different varieties of fruits rich in Vitamin C.

1. Fruits Rich In Vitamin C: Citrus Fruits

When we think of Vitamin C, citrus fruits are often the first that come to mind. These juicy delights are not just refreshing but also incredibly rich in Vitamin C.

Orange

Oranges are one of the best and widely popular fruits that are rich in Vitamin C. You can either have them as a whole or drink them in the form of juice. For instance, you only need to eat a medium-sized orange to get about 70 mg of Vitamin C. That covers approximately 80% of your daily Vitamin C needs and are rich in fiber which is good for your gut health.

Grapefruit

Grapefruit is quite similar to oranges and has slightly more Vitamin C (90mg) content in it, and having one grapefruit can fulfil your daily requirement of Vitamin C in a single serving. Grapefruit is rich in fiber, which is good for gut health and helps reduce inflammation and also benefits in lowering high blood pressure.

Lemon

A lemon has about 30.7 mg of Vitamin C. Adding lemon juice to your meal is a great way to give your body this key vitamin.

Mango

It is the best fruit of summer and apart from being rich in Vitamin C, it is rich in some of the important nutrients and minerals. A bowl of mango (160g) contains about 35mg of Vitamin C, which fulfils about 40% of our daily requirement.

Guava

Out of the fruits that the summer offers, it is good for your skin and helps boost immunity as well. One guava contains about 228mg of Vitamin C which is about 250% times the daily requirement.

Cantaloupe (Melon)

Having 30 mg of Vitamin C in 100g, this type of melon is a great food all year round. Of course, apart from being rich in Vitamin C, Cantaloupe keeps you hydrated and also helps lower blood pressure.

Pineapple

Pineapple is rich in antioxidants and Vitamin C, serving about 80mg of Vitamin C per 100g. You can either eat the fruit raw by cutting it into small slices or even drink it in the form of juice. You can enjoy it the way you want.

Also Read:10 Amazing Avocado (Butter Fruit) Benefits For Good Health

2. Berries

Don’t let their size fool you; berries are among the best sources of Vitamin C.

Strawberries

Strawberries have about 89 mg of Vitamin C, as well as manganese and antioxidants. These berries are low in calories and are good for heart health and support brain function.

Blackcurrants

They are a good source of Vitamin C. They have up to 180 mg of Vitamin C per 100 g. Additionally, they are a good source of iron, potassium and anthocyanins.

Blackberries

Blackberries are exotic berries that are rich in Vitamin C as well, and having 100g of these berries serves about 20-25g of Vitamin C.

Also Read:Top 15 List Of Vitamin B3 Foods You Must Know

3. Tropical Treasures

Tropical fruits not only bring a taste of paradise but are also some of the most abundant fruits rich in Vitamin C.

Lychee

Lychee is a paradise and has about 70mg of Vitamin C per 100g. It is potentially low in fibre, but it is a good source of Copper and Potassium.

Kiwi

Often overlooked, this tropical fruit i.e. Kiwi is rich in Vitamin C, with up to 90 mg in one medium-sized kiwi. In addition to being rich in Vitamin C, kiwi is a great source of other nutrients, these include Vitamin K, Vitamin E, and Potassium.

Papaya

A single papaya would give you over 70% of the daily recommended Vitamin C, a single cup (100g) contains about 60mg of Vitamin C. It’s also a good source of Vitamin A and fibre.

4. Bell Peppers

All bell peppers vegetables and not fruits rich in Vitamin C, but because of their extremely high Vitamin C we have included this in our list. They have more Vitamin C than an orange, although the most is in orange bell peppers and the lowest is in Green bell peppers. The amount of vitamin C in one cup of bell peppers is as follows:

• Orange: 237mg
• Red: 213mg
• Yellow: 208mg
• Green: 150mg

There are other advantages to bell peppers as well. Red peppers, for instance, are an excellent source of Vitamin A, which is crucial for vision. Also, green bell peppers have a 78% antioxidant capacity. This shows that the vegetable has many antioxidant chemicals.

How To Maximize Vitamin C Intake?

A good way to use fruits rich in vitamin C is to eat them fresh and raw. Unfortunately, cooking and storing food for a long period may cut the vitamin content. Also, try to include a variety of fruits, this way you won’t miss the joy of tasting them and including a cocktail of minerals and nutrients that each of them offers.

Remember, eating lots of fruits and vegetables is important to keep you healthy. And including fruits rich in Vitamin C in your diet helps you boost your immune function. Eating these fruits every day also benefits your skin and helps in iron absorption.

Eating these fruits together is a good and natural way to add Vitamin C to your diet. It helps you support your overall well-being. To include Vitamin C in your diet, you can either cut a variety of these fruits and make a nice fruit bowl, add some salt and enjoy it. Or you can even blend all of these into a juice, while berries can be blended into smoothies as well.

Also Read:Top 7 Proven Health Benefits of Pistachios: A Crunchy

Benefits of Eating Fruits Rich in Vitamin C

It is important to include Vitamin C rich fruits in your diet as our body relies on this Vitamin from our diet and our body cannot produce it. Vitamin is multifunctional as it protects the body against many diseases and ailments. It also has strong antioxidant properties. Here are some of the benefits of Vitamin C.

• It strengthens immunity.
• Helps with digestive issues.
• It prevents many brain-related ailments such as sclerosis, Alzheimer’s, Parkinson’s, and Huntington’s.
• It boosts the absorption of iron.
• It helps to keep the levels of blood pressure normal.
• Renews bone, joints, and skin conditions by boosting collagen production.
• Vital for cognitive development.
• Prevents cataracts and macular degeneration from happening.
• Blocks the cell-damaging free radicals.

Also Read:Health Benefits of Mushrooms: Savory Superfoods in Diabetes Management

Conclusion

Oranges are one of the most popular fruits rich in Vitamin C. But other vegetables and fruits like broccoli, hot chilli peppers, berries, pineapple etc. contain Vitamin C, too. Having a mix of these fruits every day can help fulfil your daily requirement of Vitamin C that your body needs.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.

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