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10 Foods High in Vitamin C

Vitamin C, also known as ascorbic acid, is a vital nutrient that plays a crucial role in maintaining the health of your skin, bones, and immune system. It is also a powerful antioxidant that helps protect your cells from damage. While many people turn to supplements to meet their daily vitamin C needs, it's always best to get your nutrients from whole foods. Here are the top 10 foods that are high in vitamin C:

1. Oranges

Oranges are perhaps the most well-known source of vitamin C. One medium-sized orange can provide you with over 90% of your daily recommended intake of vitamin C.

2. Strawberries

Strawberries are not only delicious but also packed with vitamin C. Just one cup of strawberries contains more vitamin C than an orange.

3. Kiwi

Kiwis are small fruits that are loaded with nutrients, including vitamin C. One medium-sized kiwi provides you with more than 100% of your daily vitamin C needs.

4. Bell Peppers

Red, yellow, and green bell peppers are all excellent sources of vitamin C. In fact, one medium-sized red bell pepper contains more vitamin C than an orange.

5. Guava

Guava is a tropical fruit that is incredibly rich in vitamin C. Just one guava fruit can provide you with over 200% of your daily recommended intake of vitamin C.

6. Pineapple

Pineapple is not only a delicious tropical fruit but also a great source of vitamin C. One cup of pineapple chunks can give you more than 100% of your daily vitamin C needs.

7. Mango

Mangoes are another tropical fruit that is high in vitamin C. One medium-sized mango can provide you with around 75% of your daily recommended intake of vitamin C.

8. Papaya

Papaya is a sweet and juicy fruit that is rich in vitamin C. One small papaya can give you more than 200% of your daily vitamin C needs.

9. Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that is not only high in fiber but also packed with vitamin C. Just half a cup of cooked Brussels sprouts can provide you with over 80% of your daily recommended intake of vitamin C.

10. Kale

Kale is a leafy green vegetable that is incredibly nutrient-dense. It is also a great source of vitamin C, with one cup of raw kale containing more vitamin C than an orange.

By incorporating these vitamin C-rich foods into your diet, you can easily meet your daily recommended intake of this essential nutrient. Remember, a balanced diet rich in fruits and vegetables is key to maintaining optimal health and well-being.

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