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9 Foods Rich in Vitamin C #unitedstates
Discover the top 9 vitamin C-rich foods that boost immunity, fight fatigue, and improve skin health naturally! From guava and kiwi to bell peppers and broccoli — these superfoods help your body stay strong, youthful, and energized. Learn the best daily intake and natural sources of vitamin C.
1. Citrus Fruits (Orange, Tangerine, Grapefruit, Lemon)
Excellent sources of vitamin C, fiber, B vitamins, and potassium.
100g of oranges contains 50–53mg of vitamin C.
2. Kiwi
Packed with antioxidants, vitamin C, vitamin K, vitamin E, and fiber.
100g of green kiwi contains 92.7mg of vitamin C, while 100g of golden kiwi offers up to 152mg, surpassing even oranges.
3. Strawberries
Besides vitamin C, strawberries are rich in antioxidants that help protect cells from damage.
100g provides 58–80mg of vitamin C.
4. Guava
One of the richest sources of vitamin C, even higher than oranges.
100g of guava provides 228mg of vitamin C, about 4–5 times more than an orange, almost fulfilling your daily vitamin C requirement.
5. Red Bell Pepper
A powerhouse of vitamin C — even more than oranges!
100g provides 120–183mg of vitamin C.
6. Pineapple
Contains vitamin C and bromelain, which support immunity and reduce inflammation.
100g provides 47.8–53mg of vitamin C.
7. Papaya
Rich in vitamin C and digestive enzymes, it helps reduce inflammation and supports gut health.
100g provides 60.9–62mg of vitamin C.
8. Broccoli
High in vitamin C, fiber, and many other nutrients.
100g of broccoli offers 89.2mg of vitamin C.
9. Kale
This leafy green is loaded with essential micronutrients, including vitamin C.
100g of raw kale contains around 93mg of vitamin C.
🚨Recommended Daily Intake of Vitamin C?
For adults:
75mg/day for women
90mg/day for men.
🚨 Tips
🍊 It’s best to get vitamin C from natural foods like oranges, guavas, strawberries, broccoli, and papaya.
⚠️ Over-supplementing vitamin C can cause digestive issues, headaches, or insomnia.
🚫 Avoid exceeding 2,000mg per day, which is the maximum safe limit for the human body
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