VITAMIN C RICH FOODS

Vitamin C is found in many fresh fruits and vegetables, but can also be made into dietary supplements. Research suggests that eating foods rich in vitamin C is essential to a healthy working body.

Vitamin C helps with the growth and function of various body parts. It helps your body produce compounds (collagen, L-carnitine, and neurotransmitters) important for your nerves, heart, brain, muscles, and energy production.

Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolize protein and absorb iron.

Here are some foods with the highest amounts of Vitamin C:

Cantaloupe

Cantaloupe is a rich source of vitamin C, with 202.6 mg of the vitamin in a medium-sized melon, and 25.3 mg in one slice.

Citrus fruits

Raw citrus fruits are very high in vitamin C. One medium orange provides 70 mg of vitamin C, while one grapefruit provides about 96 mg. Citrus fruit juices contain even higher amounts of vitamin C, with a cup of orange juice providing around 71 mg of vitamin C.

Broccoli

Surprisingly, a cup of broccoli contains as much vitamin C as an orange. Broccoli is a good source of other vitamins and minerals, such as:

• Calcium
• Iron
• Phosphorous
• Potassium
• Zinc
• Thiamin
• Riboflavin
• Niacin
• Folate

Red cabbage

Red cabbage, also called purple cabbage, is high in vitamin C and low in calories. A half-cup contains only 14 calories but almost 30% of the recommended daily value of vitamin C. It also has fiber and other vitamins.

Kiwi

One serving of kiwi contains most of your recommended daily intake. Studies have also shown that adding kiwi to a marginal vitamin C diet largely improves plasma vitamin C levels.

Bell peppers

All varieties of peppers are low in calories and high in nutrients, including vitamin A, vitamin C, potassium, folate, and fiber. Bell peppers have more nutrients than other peppers because they are kept on the vine longer. Red bell peppers have almost 8 times more beta carotene and 1.5 times more vitamin C than green bell peppers.

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