Vitamin C content in food products

Vitamin C content in food products

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that functions as an antioxidant and is important for various bodily functions, including the formation of collagen, absorption of iron, and maintenance of the immune system. Here are some of the best food sources of vitamin C along with their content per serving:

1. Citrus Fruits (Oranges, Grapefruits, Tangerines): Citrus fruits are well-known for being rich in vitamin C. One medium-sized orange contains approximately 70 milligrams of vitamin C. Similarly, one medium-sized grapefruit provides around 78 milligrams, and one small tangerine offers about 20 milligrams of vitamin C.
2. Strawberries: Strawberries are a delicious berry that is high in vitamin C. One cup of sliced strawberries contains around 98 milligrams of vitamin C.
3. Kiwifruit: Kiwifruit is a nutrient-dense fruit that is a great source of vitamin C. One medium-sized kiwifruit provides approximately 71 milligrams of vitamin C.
4. Bell Peppers (Red, Yellow, Green): Bell peppers are vibrant vegetables that are rich in vitamin C. One medium-sized red bell pepper can contain about 152 milligrams of vitamin C, while the same amount of yellow bell pepper offers around 341 milligrams, and a medium-sized green bell pepper provides approximately 95 milligrams of vitamin C.
5. Guava: Guava is a tropical fruit that is extremely high in vitamin C. One cup of raw guava contains approximately 377 milligrams of vitamin C.
6. Broccoli: Broccoli is a cruciferous vegetable that is a good source of vitamin C. One cup of cooked broccoli contains around 101 milligrams of vitamin C.
7. Pineapple: Pineapple is a sweet and tangy fruit that contains vitamin C. One cup of pineapple chunks offers approximately 79 milligrams of vitamin C.
8. Brussels Sprouts: Brussels sprouts are a nutritious vegetable that is high in vitamin C. One cup of cooked Brussels sprouts provides around 96 milligrams of vitamin C.
9. Papaya: Papaya is a tropical fruit that is a good source of vitamin C. One cup of raw papaya contains about 88 milligrams of vitamin C.
10. Kale: Kale is a leafy green vegetable that is rich in vitamin C. One cup of raw chopped kale offers approximately 80 milligrams of vitamin C.

Incorporating these vitamin C-rich foods into your diet can help ensure you obtain an adequate amount of this important nutrient to support overall health, particularly supporting the immune system and promoting collagen formation. Consuming a balanced diet that includes a variety of foods rich in vitamin C can help you meet your daily requirements for this essential vitamin.