Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for various bodily functions, including collagen production, immune system support, and the absorption of iron. Here are some dietary sources of vitamin C:
- Citrus Fruits: Citrus fruits are well-known for their high vitamin C content. They include oranges, grapefruits, lemons, and limes.
- Berries: Berries such as strawberries, blueberries, raspberries, and blackberries are rich sources of vitamin C. They are also packed with antioxidants.
- Kiwi: Kiwifruit is exceptionally high in vitamin C and provides more than the daily recommended intake in a single serving.
- Papaya: Papaya is a tropical fruit that contains a significant amount of vitamin C.
- Guava: Guava is another tropical fruit that is particularly rich in vitamin C.
- Mango: Mango is a fruit that provides a good amount of vitamin C along with a variety of other nutrients.
- Pineapple: Pineapple is a fruit with a moderate vitamin C content and is also known for its unique flavor.
- Cantaloupe: Cantaloupe, a type of melon, contains vitamin C and is a refreshing choice.
- Red and Green Bell Peppers: Bell peppers, especially red and green varieties, are excellent sources of vitamin C. They can be consumed raw in salads or as a colorful snack.
- Broccoli: Broccoli is a green vegetable that provides a substantial amount of vitamin C along with other essential nutrients.
- Cauliflower: Cauliflower is another cruciferous vegetable that contains vitamin C.
- Leafy Green Vegetables: Some leafy greens, like spinach and kale, contain vitamin C, although in smaller amounts compared to fruits and other vegetables.
- Tomatoes: Tomatoes are a source of vitamin C and can be used in a variety of dishes.
- Potatoes: Potatoes, particularly when consumed with the skin, provide vitamin C. They are a staple in many diets.
- Strawberry: Strawberries are an excellent source of vitamin C.
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A well-balanced diet that includes a variety of these foods can help you meet your daily vitamin C requirements. Vitamin C is important for overall health and is an antioxidant that helps protect cells from damage caused by free radicals.