Vitamin C is an essential nutrient for the human body, boosting immunity, acting as an antioxidant, and protecting the skin. While oranges and tangerines are commonly known for their high vitamin C content, there are plenty of other equally nutritious fruits easily available. Here is a list of fruits rich in vitamin C, especially those commonly found in Vietnam.
1. Guava
Vitamin C Powerhouse
Guava is one of the most vitamin C-rich fruits readily available. On average, 100g of guava contains approximately 228 mg of vitamin C, surpassing oranges and tangerines. In addition to vitamin C, guava is also high in fiber and vitamins A and E, which aid digestion and promote healthy skin. Guava can be enjoyed fresh, blended into smoothies, or even made into jams.
2. Kiwi
Kiwi is a delicious and nutritious berry, packed with a significant amount of vitamin C. On average, 100g of kiwi provides about 93 mg of vitamin C. Kiwi also contains antioxidants and fiber, benefiting digestion and cardiovascular health. Enjoy kiwi as a snack or add a twist to fruit salads.
3. Strawberries
Strawberries are a favorite among many, not just for their taste but also for their high vitamin C content. On average, 100g of strawberries deliver around 59 mg of vitamin C, boosting immunity and fighting the effects of aging. Enjoy strawberries fresh, in smoothies, as a dessert, or combined with other fruits in a salad.
4. Red Bell Peppers
Red bell peppers, in particular, are extremely high in vitamin C. 100g of red bell peppers can provide up to 128 mg of vitamin C, which is two to three times more than oranges. In addition to vitamin C, red bell peppers are also rich in vitamin A and fiber, promoting eye health and supporting digestion. Include them in stir-fries, salads, or enjoy them raw.
5. Mangosteen
Mangosteen is a familiar fruit in Vietnam, known for its high vitamin C content. On average, 100g of mangosteen provides about 20 mg of vitamin C. It is also a good source of potassium, beneficial for cardiovascular health. Enjoy mangosteen fresh, in smoothies, or as a tasty dessert.
6. Oranges and Tangerines
Even though they are not the only fruits rich in vitamin C, oranges and tangerines remain the most popular and easily accessible choices in Vietnam. A medium-sized orange typically contains around 70 mg of vitamin C, with tangerines offering a similar amount. These citrus fruits not only provide a generous dose of vitamin C but also hydrate the body, making them an excellent addition to your daily diet, especially during the colder months.
7. Lemons
Lemons are an excellent source of vitamin C, aiding in better iron absorption and boosting immunity. A single lemon can provide around 30 mg of vitamin C, and when used to make a refreshing drink, it offers a substantial amount of this vital nutrient. Lemons are also rich in antioxidants, benefiting the skin and reducing inflammation.
Conclusion
Vitamin C plays a crucial role in maintaining health and beauty, and there are numerous vitamin C-rich fruits that can be incorporated into your daily diet. Fruits like guava, kiwi, strawberries, bell peppers, and citrus fruits are not only easily accessible but also pack a powerful punch of vitamin C, improving overall health, enhancing skin appearance, and boosting immunity. Remember to include these fruits in your diet to maintain a healthy body and glowing skin.
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