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10 Vitamin C-rich Fruits and Vegetables

Vitamin C is an essential nutrient which can deliver a wide variety of health promoting benefits. Reach for these fruits and veggies to ensure your daily needed dose of vitamin C.

Vitamin C is an essential nutrient which means that our body doesn’t store it and we need to get it from food. Low levels of vitamin C in the body have been linked to many health conditions, including hypertension, stroke, certain types of cancer and atherosclerosis.

People who are deficient in vitamin C may experience dry and splitting hair; gingivitis and bleeding gums; rough, dry, scaly skin; and nosebleeds. Slow wound healing, easy bruising and decreased ability to ward of infection is also observed.

Although the best known fruit with vitamin C content are oranges guavas, strawberries and papayas actually contain more vitamin C than this citrus family member.

Cantaloupe, Orange and Guava

In addition to being an excellent source of vitamin C, cantaloupe is also bursting with vitamin A. Both nutrients provide the body with more than 100% daily value per cup. Go ahead and finish that freshly squeezed orange juice daily to ensure an excellent supply of vitamin C. Cantaloupes and oranges are also rich in fiber, folate and potassium, a mineral which help lower blood pressure levels.

Goiaba, Guaiaba, Guava by Vic Lic.

photo credit

Guavas are sometimes included in the list of “superfoods.” The common guava is said to be one of the highest known fruit source of vitamin C. Guavas are also loaded with potassium, magnesium, fiber, calcium as well as both the antioxidants carotenoids and polyphenols. The darker the flesh pigment, the higher its phytochemical content.

Papayas and Strawberries

Papaya by Brave Sir Robin.

photo credit

The highest nutrient in strawberries and papayas is vitamin C. One cup of strawberries will supply more than 100% of the daily value of vitamin C and papaya contains more than thrice that amount. Strawberries are also excellent sources of manganese; contains a good amount of fiber and iodine and rich in potassium, folate and vitamins B2, B5 and B6. Papayas are high in vitamins A and E.

Tomatoes and Bell Peppers

Produce Rainbow by moon angel.

Both the tomatoes and bell peppers are brimming with a wide variety of health promoting nutrients. In fact these two are some of the most nutritious vegetables. A cup of tomatoes can give more than 50% of the daily needed value of vitamin C and bell pepper almost 300%. Both veggies are also excellent sources of vitamin A. Tomatoes are rich sources of molebdenum, potassium, manganese, fiber, chromium and vitamin K, a nutrient required to make at least three proteins essential for bone formation.

Broccoli, Brussels Sprouts and Kale

File:Broccoli in a dish 2.jpg

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Broccoli, Brussels sprouts and kale are three of the most nutrient dense vegetables. All three boast of their more than 20 vitamins and mineral contents. These members of the cabbage family (known as Brassicaceae or crucifers) are excellent sources of vitamins A, C and K and contains a good amount of the B vitamins, calcium folate, fiber, zinc, and so much more. Their health promoting effects include cancer protection, cardiovascular benefits, good immune function, and protection against rheumatoid arthritis.

More on nutritious foods:

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  1. awesome

  2. Excellent

  3. I like theses collection of vitamin Cs foods. Great list to follow.

  4. What an excellent article. I try to include all these foods at least once in a week. Oragnes and tomatoes are mandatory for us. We take them daily.

  5. A great health alternative, kabayan.

  6. And they are also very yummy, too–just like this article!

  7. I have a website to sell oranges. Very good article. Thanks for sharing

  8. looks good

  9. thank you for the share

  10. my most favorite are strawberries, tomatoes, bell peppers and broccoli. –> vitamin C for me. thanks JK!

  11. Great share, kabayan. Well done!

  12. Pretty and colorful fruits. Yum.

  13. I will remember your useful list of fruits & vegetables.

  14. The Guava looks really yummy.

  15. good share

  16. Informative article, Vitamin C is very important in our diets.

  17. Wow!!! I wonder you responds so well in the forum.
    VG collections on health, i’ ll pick-it-up one by one.
    This one is very important!!!! Vitamin C.
    Thumbs Up!

  18. Really its an awakening information.Good. Keep it up.

  19. Thanks

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