10 fruits rich in Vitamin C

Vitamin C is a water-soluble vitamin and is one of the most important factors of health, staying young and having a strong immune system

Vit. C

Vitamin C is a water-soluble vitamin and is one of the most important factors of health, staying young and having a strong immune system and it also helps converts cholesterol into hormones, deficiency of vitamin C could lead to rickets, wrinkles, heart disease, arthritis, High blood pressure, male infertility, weaker Immune system and so on.

Mammals make vitamin C but humans don't due to the mutation in a gene called Gluconolactone oxidase, so it has to be consumed exogenously, The average daily recommended amount of vitamin C is 90mg for men and 75mg for women.

It's important to get it naturally to avoid hair loss, heart problems and so on. So here are vegetables and fruits with quality source vitamin C:

#1

Bell peppers: These vegetables have been studied to have cardioprotective benefits, one cup of chopped raw yellow bell pepper has 272.8mg of vitamin C, one-half cup of raw red bell pepper has 115 mg of vitamin C and one-half cup of green pepper has 101 mg of Vitamin C.

#2

papaya: One small papaya (about 157 grams) has 95mg of vitamin C. A cup of mashed papaya has a whopping 140 mg. Papaya is also high in Vitamin A, Folate, and dietary fiber.

#3

Guava: A fruit which has over 376mg of vitamin C, that's about four times the daily need, they are also rich in dietary fiber, folic acid, potassium and magnesium which makes them one of the best food to add to your diet.

#4

Strawberries: These fruits which are common in breakfast staple and regularly mixed in smoothies has 89mg of vitamin C in a cup.

#5

Orange: One cup of orange with the peel has 120mg of vitamin C and without the peel, it is 95mg

#6:

Spinach: This vegetable is available all year round and contains relatively large amount of Vitamin C, one cup contains 30 g.

#7

Cabbage: Asides being an excellent source of Vitamin C, it is also rich in Vitamin k, Vitamin B6, Potassium and so on.It provides Provides 36.6 mg of vitamin C per 100g

#8

Cauliflower: cauliflower has a surprisingly high amount of vitamin C. One cup of raw cauliflower contains 52 mg.

#9

Kale: Two cups of this veggie, chopped, offers 160.8 milligrams of vitamin C. This superfood is also rich in vitamins A, C, and K, as well as and fiber.toss it in your salad and you are good to know.

#10

sweet potatoes: This Vegetable is very popular in Africa, One large sweet potato has 35mg of vitamin C.

Written by: Barakah Bashir.

Barakah is a Medic, a community development worker, a freelance writer and a Lifestyle blogger @barakahsthoughts.com.ng.Writting is a mode of learning for me and it gives me a voice, When I am not Writing, I am either, reading, sleeping or giving back to the society in my own way.

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