15 Foods High in Vitamin C
PLEASE CONSUME Foods That Increase Collagen and Promote Healing BÜLENT

Vitamin C is key to the growth and maintenance of many of the tissues in your body, including healthy connective tissue and collagen, which is essential for wound healing.

Vitamin C also helps keep your bones and teeth strong. It enhances the absorption of non-heme iron, the form of iron found in plant-based foods, and is also necessary for the making of certain neurotransmitters and protein metabolism. Your immune system also relies on vitamin C.

Because it is a water-soluble vitamin, your body does not store vitamin C, so you need to replace your daily stores of vitamin C. The National Institutes of Health recommends that men get 90 milligrams per day and women take 75 milligrams of vitamin C per day, and even higher recommended doses for pregnant or breastfeeding women.

If you eat a diet rich in fruits and vegetables, you're probably getting enough. But if you're unsure, adding any of these 15 vitamin C-rich foods to your daily menu can help.

1 - Orange and Orange Juice


An 8-ounce glass of orange juice contains 120 milligrams of vitamin C, so just one serving is enough to get your daily vitamin C intake. It

Oranges and orange juice are also good sources of potassium, folate, lutein and vitamin A. Whole oranges are also a good source of fiber, but most of the fiber is lost when you drink the juice.

2 - Grapefruit

Grapefruits are related to oranges, so it's not surprising that they're also high in vitamin C. Half of a grapefruit contains 45 milligrams of vitamin C, as well as fiber, potassium and plenty of vitamin A.

Grapefruits are quite sour, but ruby ​​red grapefruits tend to be sweeter. You may want to add a light pinch of sugar or another sweetener before a meal. You can also slice grapefruits and add them to salads.

3 - Green peppers

One medium green bell pepper contains 95 milligrams of vitamin C, which is enough for a full day. Green bell peppers also provide 8% of daily vitamins A and K and 15% of vitamin B6. One whole green bell pepper contains only 24 calories. It

Green bell pepper can be sliced ​​or chopped and added to a salad or used as an ingredient in a variety of dishes. Choose peppers that are bright green with spotless skin. 7

4 - Red Sweet Pepper

Red sweet peppers are high in vitamin C, just like green peppers, but they have a milder flavor. One cup of sliced, raw, red sweet pepper provides about 117 milligrams of vitamin C and has 28 calories. It's also loaded with fiber, vitamin A, and several B-complex vitamins. 8

Add chopped sweet paprika to salads or use it to season vegetable garnishes. Paprika provides a lot of vitamin C after cooking, so they make a great addition to sauces and casseroles as well.


5- Strawberries


Strawberries are sweet, juicy and loaded with vitamin C. One cup of strawberry slices has 98 milligrams. Strawberries are also a very good source of fiber and folate, and a good source of potassium and magnesium. 9

A handful of strawberries makes a great snack. You can also add strawberry slices to oatmeal, cold cereal or yogurt for a healthy breakfast.
6 - Broccoli

One cup of raw chopped broccoli contains 81 mg of vitamin C. That's not as much as orange juice, but a large serving of raw broccoli provides most of the vitamin C you'll need for a day. Depending on the cooking method, the amount of reduced vitamin C will vary.

One cup of chopped cooked broccoli contains about 50 milligrams of vitamin C, which is still an impressive amount. You can shorten the cooking time to increase the amount of vitamin C available. For example, lightly steam the vegetable.

One cup of broccoli (raw or cooked) has about 30 calories. 11 Broccoli is also an excellent source of calcium, potassium, fiber, vitamins A and K, and antioxidants too.

7 - kiwi

Sweet green kiwi or kiwi-an excellent source of vitamin C 9 One small fruit packs more than 60 milligrams. Kiwis are also rich in potassium and fiber but low in calories. One fruit has about 40 calories. 12  kiwis are delicious on their own or mixed with other fresh fruit and madness for a healthy fruit salad.

8 - Brussels sprouts

Brussels sprouts are rich in vitamin C 9  They're also rich in most vitamins and minerals, fiber and antioxidants C after cooking, one cup yields more than your daily requirement. 13
Brussels sprouts are often cooked and served as a side dish, but you can slice or shred raw Brussels sprouts and use them in salad and coleslaw recipes.

9 - Cooked Cabbage

Raw kale can add some vitamin C to your daily intake, but cooked kale contains even more. Although cooking reduces the amount of vitamin C in any food, you'll get more vitamin C per 10  cup of cooked cabbage, it also reduces the volume.

Cooking cabbage causes it to shrink. Therefore, the amount of vitamin C in equal portions of raw cooked cabbage will be higher in cooked form. It takes about 2 cups of raw cabbage to make one cup of cooked cabbage.

Therefore, a bowl of raw kale contains about 30 mg of vitamin C, while a bowl of cooked kale has close to 60 mg. Cabbage also contains antioxidants, minerals, vitamin K and fiber.

10 - Tomato juice

Raw tomatoes aren't a bad source of vitamin C — they actually have about 20 milligrams. 9  But when tomato juice concentrates in it, you get more vitamin C. An 8-ounce glass of tomato juice contains more than 120 milligrams of vitamin C. It's also rich in vitamin A and lycopene, an antioxidant that's good for your heart. 14

You'll also get plenty of vitamin C when you use tomato juice and other concentrated tomato products in your recipes.

11 - Cauliflower

Cauliflower is crunchy, delicious, and packs 51 milligrams of vitamin C. One cup of raw cauliflower is an excellent source of vitamin C 15  Cauliflower is also rich in fiber, calcium, potassium, folic acid, and vitamin K, which is also a great source of energy antioxidants.

Serve raw cauliflower with a salad or light veggie dressing.

12- Melon

Eating cantaloupe is a refreshing way to cool off on a hot summer day, plus there are about 60 milligrams of flaked melon in one cup of vitamin C, plus it's abundant in potassium, niacin and vitamin A 9 It's also low in calories, with 54 per cup.

Eat cantaloupe as a sweet snack or combine it with berries and other melons for delicious and healthy fruit salads.

13 - Sweet and juicy melon

A cup of cantaloupe balls packs about 30 milligrams of vitamin C. 9 It is also high in potassium and various B vitamins, and melon balls are a good source of vitamin K at only 60 calories per cup. 16  Serve sweet and juicy melon slices as dessert or snack, or you can use them in fruit salad recipes.

14 - Pineapple

Pineapples are super sweet and delicious, and they're also loaded with vitamins. One cup of pineapple chunks has about 80 milligrams. 9.  Also a good source of potassium, magnesium, folic acid, fiber. One cup of pineapple chunks has about 80 calories.

Serve fresh raw pineapple slices as a snack or dessert. Pineapple also makes a delicious addition to tropical fruit smoothies.

15 - Potato

Potatoes are also known for their potassium content, but they're also high in vitamin C. 9  Potatoes are also a good source of niacin and magnesium. Also, as long as you eat potato skins (also called jackets)