Geerthana Uthayakumar Vitamin C is most-known as a remedy against the common cold. This essential vitamin is needed by our body to repair tissues, heal wounds, and for the maintenance of strong teeth, bones, and cartilage. A diet high is Vitamin C is known to delay the aging process, as well as reduce the risks of cancer, heart disease, and arthritis. Here are 15 fruits and vegetables high in Vitamin C, to include in your diet:
| Fruit or Vegetable | Serving Size | Vitamin C per serving (mg) |
| 1. Guava | 1 fruit | 206 |
2. Bell peppers
|
Half cup diced, raw |
101-144 63 |
| 3. Papaya | Half a small fruit | 94 |
| 4. Kiwi | 1 fruit | 84 |
5. Citrus Fruits
|
1 medium fruit Half a fruit 1 fruit |
59-83 38-47 36 |
| 6. Broccoli | Half cup, cooked | 54 |
| 7. Strawberries | Half cup | 52 |
| 8. Brussel Sprouts | 4 | 38-52 |
| 9. Pineapple | half cup, diced | 39-49 |
| 10. Kohlrabi | half cup, cooked | 47 |
| 11. Snow peas | half cup, cooked | 41 |
| 12. Cantaloupe | half cup diced | 31 |
13. Leafy Greens
|
Half cup |
30 28 23 18 |
| 14. Mango | half fruit | 29 |
| 15. Cauliflower | half cup, cooked | 29 |
Are you getting enough Vitamin C?
The following is the required daily intake of Vitamin C:
Men
19+: 90mg
Women
19+: 70mg
Pregnant: 85mg
Nursing: 120mg
Adolescent
boys 14-18: 75mg
girls 14-18: 65mg
Children
9-13: 45mg
4-8: 25mg
1-3: 15mg
DID YOU KNOW?…
– Other sources of vitamin C include tomatoes, avocado, sweet potatoes and white potatoes with the skin, fresh herbs such as coriander, parsley, and basil, and berries.
– According to Health Canada, it is beneficial for those who smoke or who are around second-hand smoke, to get an extra 35mg of Vitamin C per day.
– Taking high doses of Vitamin C does not prevent colds and it may cause upset stomach and diarrhea. One should not exceed 2000mg of Vitamin C per day.
– Consuming Vitamin C-rich foods during colds, may help lessen the symptoms and duration of the cold.
– Vitamin C helps the body absorb iron from plant-based sources. Click here to read more about iron.
To read more about Vitamin C, the role of Vitamin C in our bodies, defiency symptoms, and more click here.
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