Vitamin C is an essential nutrient that helps boost the immune system and prevent respiratory infections.

Incorporating fruits and vegetables that are rich in vitamin C into your diet is important for overall health and wellness, especially during cold and flu season. Here are the top 30 vitamin-C rich fruits and vegetables to keep your respiratory system healthy.

Fruits

1. Guava

Guava is one of the most vitamin-C rich fruits, with a single fruit containing up to four times the daily recommended intake. It is also a good source of fiber and potassium.

2. Kiwi

Kiwi is not only a delicious fruit; it is also loaded with vitamin C. A single kiwi contains more vitamin C than an orange. Kiwis are also rich in fiber and antioxidants.

3. Papaya

Papaya is a tropical fruit that is rich in vitamin C, as well as vitamin A and potassium. It is also a good source of digestive enzymes that help support healthy digestion.

4. Strawberries

Strawberries are not only sweet and delicious, but they are also a great source of vitamin C. A single serving of strawberries contains more vitamin C than an orange. They are also rich in antioxidants and fiber.

5. Pineapple

Pineapple is a tropical fruit that is rich in vitamin C and bromelain, a digestive enzyme that helps break down proteins. Bromelain has also been shown to have anti-inflammatory effects in the body.

6. Mango

Mango is a very healthy and delicious fruit that is loaded with vitamin C, as well as vitamin A and fiber. Fresh mango is also rich in antioxidants and other important nutrients.

7. Oranges

Oranges are probably the most well-known source of vitamin C. A single orange contains over 100% of the daily value of vitamin C. Oranges are also rich in fiber and other important nutrients like folate and potassium.

8. Lemons

Lemons are a great source of vitamin C. They can be added to water or tea to boost your daily vitamin C intake. Lemons are also rich in other important nutrients like potassium and folate.

9. Blackcurrants

Blackcurrants are a small, dark-colored berry that is loaded with vitamin C. They are also rich in other important nutrients like antioxidants, fiber, and vitamin K.

10. Raspberries

Raspberries are another delicious berry that is rich in vitamin C. They are also a good source of antioxidants and fiber. Raspberries are a great addition to smoothies or fruit salads.

Vegetables

11. Peppers

Peppers, whether sweet or hot, are a great source of vitamin C. Red peppers are the richest in vitamin C, with a single pepper containing over 200% of the daily value. Peppers are also rich in other important nutrients like fiber and vitamin A.

12. Broccoli

Broccoli is a cruciferous vegetable that is loaded with vitamin C. It is also a good source of fiber and other important nutrients like vitamin A, K, and folate.

13. Brussels Sprouts

Brussels sprouts are a nutrient-dense vegetable that is rich in vitamin C. They are also a great source of fiber and other important nutrients like vitamin K and folate.

14. Cauliflower

Cauliflower is a versatile vegetable that is rich in vitamin C. It is also a good source of fiber and other important nutrients like vitamin K and folate. You can enjoy it steamed, roasted, or mashed like potatoes.

15. Kale

Kale is a nutrient-packed leafy green vegetable that is rich in vitamin C. It is also a great source of fiber and other important nutrients like vitamin A, K, and calcium.

16. Cabbage

Cabbage is a cruciferous vegetable that is loaded with vitamin C. It is also a good source of fiber and other important nutrients like vitamin K and folate. You can enjoy it raw in salads or cooked as a side dish.

17. Tomatoes

Tomatoes are a delicious and nutritious fruit that is rich in vitamin C. They are also a great source of lycopene, an antioxidant that has been shown to have anti-inflammatory effects in the body.

18. Parsley

Parsley is an herb that is loaded with vitamin C. It is also a good source of other important nutrients like vitamin K, folate, and iron. You can add fresh parsley to salads, soups, or smoothies.

19. Spinach

Spinach is a leafy green vegetable that is rich in vitamin C. It is also a great source of other important nutrients like iron, vitamin A, and folate. You can enjoy spinach raw in salads or cooked in soups and stews.

20. Asparagus

Asparagus is a nutrient-packed vegetable that is rich in vitamin C. It is also a great source of other important nutrients like fiber, folate, and vitamin K. Asparagus is a great addition to salads, omelets, or as a side dish.

Fruits and Vegetables High in Vitamin C are Great for Respiratory Health

Incorporating fruits and vegetables that are high in vitamin C into your diet is an important way to support respiratory health and overall wellness.

The fruits and vegetables on this list are all excellent sources of vitamin C, as well as other important nutrients that support health and wellbeing. From guava and kiwi to peppers and broccoli, there are plenty of delicious and nutritious options to choose from. So why not add some of these vitamin-C rich fruits and vegetables to your next meal or snack?.