Vitamin C is essential in the immune system function, specifically for respiratory protection.

It helps to boost the production of white blood cells that fight against infections, and it also acts as an antioxidant that protects the lungs from free radicals that cause damage. While it is common knowledge that citrus fruits such as oranges and lemons are rich in vitamin C, there are other fruits and veggies that contain higher levels of vitamin C that you may not know about.

10 Fruits Rich in Vitamin C

Here are ten fruits that are rich in vitamin C:.

Related Article The top 30 vitamin-C rich fruits and vegetables to keep your respiratory system healthy

1. Guava – 1 cup of guava contains 377mg of vitamin C.
2. Papaya – 1 cup of papaya contains 88.3mg of vitamin C.
3. Kiwi – 1 kiwi contains 64mg of vitamin C
4. Strawberries – 1 cup of whole strawberries contains 98mg of vitamin C.
5. Pineapple – 1 cup of pineapple chunks contains 78.9mg of vitamin C.
6. Mango – 1 cup of sliced mango contains 60.1mg of vitamin C.
7. Cantaloupe – 1 cup of diced cantaloupe contains 58.7mg of vitamin C.
8. Blackcurrant – 1 cup of blackcurrant contains 203mg of vitamin C.
9. Watermelon – 1 cup of diced watermelon contains 12.5mg of vitamin C.
10. Pomegranate – 1 pomegranate contains 28.8mg of vitamin C.

20 Veggies Rich in Vitamin C

Now, let’s take a look at 20 veggies that are rich in vitamin C:.

1. Broccoli – 1 cup of chopped broccoli contains 81.2mg of vitamin C.
2. Brussels sprouts – 1 cup of Brussels sprouts contains 74.8mg of vitamin C.
3. Red peppers – ½ cup of chopped red peppers contains 95mg of vitamin C.
4. Kale – 1 cup of raw kale contains 80.4mg of vitamin C.
5. Bell peppers – ½ cup of chopped green bell peppers contains 60mg of vitamin C.
6. Cauliflower – 1 cup of chopped cauliflower contains 51.6mg of vitamin C.
7. Spinach – 1 cup of raw spinach contains 17.6mg of vitamin C.
8. Tomatoes – 1 medium tomato contains 16.7mg of vitamin C.
9. Peas – 1 cup of raw peas contains 58mg of vitamin C.
10. Cabbage – ½ cup of raw shredded cabbage contains 28.1mg of vitamin C.
11. Green beans – 1 cup of raw green beans contains 12.2mg of vitamin C.
12. Asparagus – 1 cup of raw asparagus contains 27.2mg of vitamin C.
13. Carrots – 1 medium carrot contains 7.6mg of vitamin C.
14. Beet greens – 1 cup of cooked beet greens contains 4.2mg of vitamin C.
15. Bok choy – 1 cup of chopped bok choy contains 44.2mg of vitamin C.
16. Artichokes – 1 medium artichoke contains 10.3mg of vitamin C.
17. Radishes – 1 cup of sliced radishes contains 14.8mg of vitamin C.
18. Swiss chard – 1 cup of chopped Swiss chard contains 10.8mg of vitamin C.
19. Turnip greens – 1 cup of cooked turnip greens contains 39.7mg of vitamin C.
20. Okra – 1 cup of sliced raw okra contains 23.2mg of vitamin C.

Conclusion

Consuming a variety of fruits and veggies that are rich in vitamin C is essential for respiratory protection. Incorporating these foods into your daily diet will help to boost your immune system and protect your lungs from infections and free radicals.

So go ahead and try adding some of the above-mentioned fruits and veggies to your meals, and enjoy the benefits they offer!.