fruits high in Vitamin C: Forget pills! Dietitian shares 15 Vitamin C-packed foods that beat any supplement

Most people already get enough vitamin C from food. The National Institutes of Health (NIH) notes that vitamin C deficiency is not a common problem among U.S. adults or even children and is usually compensated for by normal diet. The National Institutes of Health (NIH) says smoking is known to lower vitamin C levels, and people exposed to it may need additional supplements.

A good source of vitamin C are whole foods, which activate vitamin C along with other antioxidants and fiber, strengthening its effects. For example, red peppers provide vitamin C, fiber, potassium, folate, and several other vitamins (A, B6, E, K1), Yahoo Health reports.
The vitamin C levels people need vary by gender; women need 75 mg per day and men need 90 mg. Breastfeeding women need 120 mg per day, while smokers in each of these categories need to add at least 35 mg more per day than usual to reach the goal. Just one or two vitamin C-rich fruits or vegetables can meet all your daily needs.

15 Vitamin C-packed foods that beat all supplements

1. Guava – 125 mg per fruit

Top of the list! Guava provides more than 100% of your daily vitamin C needs, as well as fiber and potassium for heart health. It is sweet, floral and juicy. Dietitian advice: “Just take a bite… or chop into yogurt bowls or salads.” 2. Paprika – 118 mg per glass (raw) Cheap, easy to find and one of the richest Vitamin C foods. It is also full of carotenoids for eye health. “Eat them raw, sautéed, roasted or fried,” says the dietitian.

3. Spinach with mustard – 117 mg per cup (cooked)

It is tastier than normal spinach and has a higher calcium content. It has a slightly peppery but sweet taste. It’s great in salads or sautéed as a side dish.

4. Papaya – 96 mg per small fruit

It is rich in vitamin C and lycopene and is ideal for the eyes and skin. Add it to smoothies or salads. Pregnant women should avoid unripe papaya as it contains latex.

5. Strawberry – 89 mg per cup (halved)

One cup provides 100% of your daily vitamin C needs. It is also rich in antioxidants that support heart health. Mix it with oatmeal or yogurt, or make DIY strawberry jam with maple syrup and chia seeds.

6. Pineapple – 79 mg per cup (parts)

More than 100% RDA for women, 88% for men. It contains bromelain, a digestive enzyme. Eat raw, grilled or stir-fried frozen for dessert.

7. Orange – 68 mg per large orange

Classic vitamin C fruit! One orange meets 90% of your daily needs. “An 8-ounce glass of orange juice meets 100% of your needs,” the report says.

8. Kiwi – 64 mg per fruit

Small but powerful! It is also rich in vitamins E, K, folate and potassium. “Just cut it in half and scoop it out with a spoon,” says the dietitian.

9.mango – 60 mg per cup (piece)

It is full of potassium, folate and magnesium for heart health. Use in smoothies, salsas or chutneys. Frozen mangoes are a great quick option.

10. Melon – 59 mg per cup (cubed)

It is a low-calorie fruit that provides two-thirds of your daily vitamin C needs. It is also rich in folate; It is beneficial for pregnant women. Mix it with cottage cheese or grated cheese for a salty-sweet twist.

11. Broccoli – 51 mg per ½ cup (cooked)

A cruciferous vegetable loaded with fiber, potassium, magnesium and Vitamin K. Studies show it’s linked to heart and bone health, Yahoo Health reports. Eat it roasted, grilled, or even stewed for soups and quiches.

12. Brussels sprouts – 48 mg per ½ cup (cooked)

It’s full of vitamin C, fiber, and sulforaphane, an antioxidant that reduces inflammation. “Fry it with maple-Dijon sauce or shave it raw into salads,” says the dietitian.

13. Grapefruit – 45.5 mg per half fruit

It is low in sugar and calories, and high in vitamin C and potassium. Warning: Grapefruit may interact with some medications, such as statins and blood pressure pills, according to a report from Yahoo Health. Eat with a spoon or with cheese to balance the bitterness.

14. Cauliflower – 28 mg per ½ cup (cooked)

It provides more than a third of your daily dose of vitamin C plus choline, which helps brain and DNA health. Try it roasted, blended into smoothies, or as cauliflower “rice.”

15. Acerola cherry – 825 mg per ½ cup

The ultimate Vitamin C bomb – over 1000% of your daily needs! It grows in tropical regions such as Mexico and India. Eat it as a snack or drink acerola juice to overdose.

Skip the chalk pills; nature has your back! Getting daily Vitamin C through fruits and vegetables such as guava, peppers, strawberries and broccoli is much easier and more delicious than taking supplements.

FAQ

Q1. Which fruit has the highest vitamin C content?

Acerola cherry has the highest Vitamin C, delivering more than 800 mg per half cup; This is more than 1000% of your daily requirement.

Q2. Do I need vitamin C supplements if I eat fruits and vegetables?

No, most people get enough Vitamin C from foods like guavas, peppers and oranges, so supplements are usually not needed.