Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays an essential role in the human body. It is necessary for the maintenance of connective tissues, wound healing, and absorption of iron.

Aside from these benefits, vitamin C is also famous for its antioxidant properties and its ability to boost the immune system.

Although our body cannot produce vitamin C, it can be obtained through various food sources including fruits and vegetables. Here are the top fruits and vegetables that are high in vitamin C:.

1. Guava

A single guava fruit contains about 126 mg of vitamin C, which is more than the recommended daily intake for an adult.

Guava is also a good source of fiber and has been linked to various health benefits such as lower blood sugar levels and improved heart health.

2. Kiwi

Kiwi is another great source of vitamin C, with one medium-sized fruit containing about 70 mg of vitamin C. Kiwi is also high in fiber, potassium, and antioxidants that help protect against chronic diseases.

3. Citrus Fruits

Citrus fruits such as oranges, lemons, grapefruits, and limes are popular and excellent sources of vitamin C. One medium-sized orange contains about 70 mg of vitamin C, while a small lemon has about 30 mg.

Apart from being high in vitamin C, citrus fruits are also rich in folate, potassium, and phytochemicals that help fight inflammation.

4. Mango

A medium-sized mango contains about 60 mg of vitamin C. Mangoes are also rich in vitamin A, potassium, and phenolic compounds that help fight inflammation and protect against chronic diseases such as cancer and heart disease.

5. Papaya

A single papaya fruit contains about 95 mg of vitamin C, which is more than the recommended daily intake for an adult.

Papaya is also a good source of fiber and an enzyme called papain, which aids in digestion and is found to have anti-inflammatory effects.

6. Bell Peppers

Bell peppers, especially the red ones, are rich in vitamin C. A medium-sized red bell pepper contains about 150 mg of vitamin C, which is more than double the daily recommended intake.

Bell peppers are also high in vitamin A, potassium, and fiber, and are known to help boost digestion and immunity.

7. Broccoli

One medium-sized stalk of broccoli contains about 90 mg of vitamin C. Broccoli is also high in fiber, vitamin K, and antioxidants that help protect against cancer and other chronic diseases.

8. Brussels Sprouts

Brussels sprouts are an excellent source of vitamin C, with one cup containing about 75 mg. They are also high in fiber, vitamin K, and folate, and are known to have anti-inflammatory and cancer-fighting properties.

9. Strawberries

One cup of strawberries contains about 85 mg of vitamin C, which is more than the recommended daily intake for an adult. Strawberries are also rich in fiber, antioxidants, and anti-inflammatory compounds.

10. Pineapple

A single cup of pineapple contains about 80 mg of vitamin C. Pineapple is also high in bromelain, an enzyme that aids digestion and helps reduce inflammation. It is also a good source of manganese, which is essential for bone health and wound healing.

Conclusion

Vitamin C is an essential nutrient that plays a vital role in maintaining our overall health. By consuming these top fruits and vegetables high in vitamin C, we can ensure we get enough of this valuable nutrient in our diet.

Incorporating these fruits and vegetables into our daily meals is an excellent way to support our immune function, improve digestion, lower inflammation, and protect against chronic diseases.