Vitamin C is an essential nutrient known for its antioxidant properties and role in collagen synthesis. Here’s a comprehensive list of foods rich in vitamin C.
Fruits
Citrus Fruits
- Oranges: One medium orange contains about 70 mg of vitamin C.
- Grapefruits: Half a grapefruit provides approximately 38 mg.
- Lemons: One medium lemon has around 30 mg.
Berries
- Strawberries: One cup of sliced strawberries offers about 89 mg.
- Raspberries: One cup contains roughly 32 mg.
- Blueberries: Though lower in vitamin C, one cup has about 14 mg.
Tropical Fruits
- Kiwi: One medium kiwi provides around 71 mg.
- Mango: One cup of diced mango contains approximately 60 mg.
- Pineapple: One cup of fresh pineapple chunks has about 79 mg.
Other Fruits
- Papaya: One cup of papaya provides about 88 mg.
- Guava: One cup offers a substantial 377 mg.
- Cantaloupe: One cup of cantaloupe contains about 59 mg.
Vegetables
Leafy Greens
- Kale: One cup of chopped kale provides about 80 mg.
- Spinach: One cup of cooked spinach has approximately 17 mg.
- Swiss Chard: One cup cooked contains around 30 mg.
Cruciferous Vegetables
- Broccoli: One cup of cooked broccoli offers around 102 mg.
- Brussels Sprouts: One cup cooked has about 96 mg.
- Cauliflower: One cup cooked contains roughly 51 mg.
Peppers
- Red Bell Peppers: One cup provides about 190 mg.
- Green Bell Peppers: One cup has approximately 120 mg.
Tomatoes
- Tomatoes: One medium tomato contains around 20 mg.
- Tomato Juice: One cup provides about 45 mg.
Other Vegetables
- Sweet Potatoes: One medium sweet potato has about 22 mg.
- Snow Peas: One cup of snow peas contains approximately 60 mg.
- Pumpkin: One cup cooked pumpkin provides around 19 mg.
Herbs and Spices
- Parsley: One cup of chopped parsley offers about 133 mg.
- Thyme: One teaspoon of dried thyme contains approximately 6 mg.
- Basil: One tablespoon of fresh basil provides about 1.4 mg.
This list covers a range of foods that can help you meet your daily vitamin C needs. For a balanced diet, consider incorporating a variety of these vitamin C-rich options.