Vitamin C is an essential nutrient that plays a crucial role in maintaining our overall health. It is known for its immune-boosting properties and its ability to fight off common ailments such as colds and flu.

While it is commonly associated with citrus fruits like oranges and lemons, there are plenty of other fruits and vegetables that are rich sources of this powerful vitamin. In this article, we will explore some of the top fruits and vegetables that pack a vitamin C punch.

1. Oranges

Oranges are widely recognized as one of the best sources of vitamin C. Just one medium-sized orange can provide you with more than 100% of your daily recommended intake of this vitamin.

Whether you enjoy it as a refreshing snack or use its juice to make a tangy drink, oranges are a delicious way to boost your vitamin C levels.

2. Kiwi

Kiwi is another fruit that is packed with vitamin C. One kiwi fruit contains almost the same amount of vitamin C as an orange. It also provides other essential nutrients like dietary fiber and potassium.

Add slices of kiwi to your fruit salad or blend it into a smoothie for a refreshing and nutritious treat.

3. Strawberries

Strawberries are not only delicious but also rich in vitamin C. Half a cup of strawberries can give you about 50% of your daily recommended vitamin C intake.

These red berries are also low in calories and high in antioxidants, making them a fantastic addition to your diet for overall health benefits.

4. Bell Peppers

Bell peppers, whether green, red, or yellow, are an excellent source of vitamin C. One medium-sized red bell pepper can provide you with double the amount of vitamin C you need in a day.

Bell peppers are versatile vegetables that can be added to salads, stir-fries, or even stuffed with delicious fillings.

5. Pineapple

Pineapple is a tropical fruit that not only adds a burst of flavor but also offers a good amount of vitamin C. A cup of fresh pineapple chunks provides around 80% of the recommended daily intake of this essential nutrient.

Enjoy it on its own or incorporate it into your favorite fruit salsa for a zesty twist.

6. Papaya

Papaya is a tropical fruit that is not only delicious but also loaded with vitamin C. One medium-sized papaya contains more than 100% of the recommended daily intake of vitamin C.

It is also rich in other beneficial compounds like beta-carotene, which is converted into vitamin A in the body.

7. Mango

Mangoes are not only juicy and sweet but also a great source of vitamin C. Eating one medium-sized mango can provide you with approximately 100% of your daily recommended amount of vitamin C.

This tropical fruit is perfect on its own, blended into smoothies, or added to salads for a burst of flavor.

8. Broccoli

When it comes to vegetables, broccoli stands out as an excellent source of vitamin C. It is a cruciferous vegetable packed with various nutrients, including vitamin C.

One cup of cooked broccoli can provide you with almost 100% of your recommended daily intake of this essential vitamin.

9. Guava

Guava is a tropical fruit that may not be as commonly consumed as some others on this list, but it is a powerhouse of vitamin C. One guava fruit can provide you with more than four times the amount of vitamin C than an orange.

It is also low in calories and rich in dietary fiber.

10. Brussels Sprouts

Brussels sprouts may not be everyone’s favorite vegetable, but they are certainly worth considering for their high vitamin C content. These small, cruciferous vegetables are packed with nutrients and provide an impressive amount of vitamin C.

Whether roasted, steamed, or added to a stir-fry, Brussels sprouts are a nutritious way to boost your vitamin C levels.