Vitamin C Rich Foods

Vitamin C is a vital nutrient for the maintenance of good health, supporting the immune system, and enhancing iron absorption from plant-based foods. Here is a list of foods rich in vitamin C:


Fruits

  1. Citrus Fruits

    • Oranges
    • Grapefruits
    • Lemons
    • Limes

  2. Berries

    • Strawberries
    • Raspberries
    • Blueberries
    • Blackberries

  3. Tropical Fruits

    • Kiwifruit
    • Papaya
    • Pineapple
    • Mango

  4. Other Fruits

    • Guava
    • Acerola cherries
    • Watermelon
    • Cantaloupe
    • Honeydew melon

Vegetables

  1. Bell Peppers

    • Red bell peppers
    • Green bell peppers
    • Yellow bell peppers

  2. Leafy Greens

    • Kale
    • Spinach
    • Swiss chard

  3. Cruciferous Vegetables

    • Broccoli
    • Brussels sprouts
    • Cauliflower

  4. Other Vegetables

    • Tomatoes
      • <>Potatoes (liespecially sweet potatoes)
  5. Peas
  6. Asparagus

Herbs

  • Parsley
  • Cilantro
  • Thyme

Other Sources

  • Chili peppers
  • Rose hips

Sample Meal Ideas

  1. Breakfast: Smoothie with strawberries, kiwi, and orange juice.
  2. Lunch: Kale and spinach salad with red bell peppers, tomatoes, and a citrus vinaigrette.
  3. Dinner: Grilled chicken with a side of steamed broccoli and roasted sweet potatoes.
  4. Snacks: Sliced mango or pineapple, and a handful of raspberries.

Incorporating a variety of these vitamin C-rich foods into your diet can help ensure you meet your daily requirements and support overall health.

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