During cold and flu season, some foods can boost immunity and help the body fight off illness. Parade highlights how vitamin C, or ascorbic acid, is an important nutrient that strengthens immunity and supports the body’s iron absorption. The benefits of vitamin C-rich foods go beyond supplements, as these foods are naturally high in this powerful antioxidant. Here are 25 foods you can add to your diet to get your daily dose of vitamin C and stay healthy:
- Plums: One medium purple plum has 6 mg of vitamin C, plus potassium and vitamin E.
- Green Chili Peppers: A quarter cup provides a whopping 91 mg of vitamin C.
- Yellow Peppers: Half a cup has about 137 mg of vitamin C, making them a nutritious snack.
- Red Peppers: One-half cup contains 95 mg of vitamin C.
- Green Bell Peppers: A single ounce has nearly 50 mg of vitamin C.
- Oranges: A medium orange has up to 70 mg of vitamin C, and six ounces of orange juice has 93 mg.
- Guava: Half a guava offers 63 mg of vitamin C and plenty of fiber.
- Thyme: Just a teaspoon adds about 1 mg of vitamin C.
- Parsley: Two tablespoons give 10 mg, which is over 10% of your daily value.
- Spinach: A half-cup of cooked spinach has 9 mg of vitamin C.
- Kale: Half a cup cooked contains 60% of the daily value for vitamin C.
- Kiwi: This fruit packs about 70% of the daily value for vitamin C.
- Broccoli: One cup has up to 220% of your daily vitamin C.
- Brussels Sprouts: A half-cup has about 48 mg, or 53% of the daily value.
- Lemons: Adding a half-cup of lemon juice to your drink boosts your vitamin C intake.
- Bok Choy: This veggie is also rich in Vitamin K.
- Strawberries: A half-cup provides 50% of the daily value for vitamin C.
- Tomatoes: A cup of cherry tomatoes has about 30% of your daily needs.
- Snap Peas: Just 3.5 ounces offers 100% of the daily value.
- Cantaloupe: One cup contains over 200 mg of vitamin C.
- Potatoes: A medium potato has 30% of the daily value, especially if you eat the skin.
- Cauliflower: A half-cup of cooked cauliflower offers up to one-third of your daily vitamin C.
- Grapefruit: Half of a grapefruit provides 44 mg.
- Pineapple: A serving provides 131% of the daily recommendation.
- Mango: One cup contains over 60 mg of vitamin C.
Parade emphasizes that by eating these vitamin C-rich foods, you can enjoy stronger immunity and better health.
Including these in your diet not only gives you energy but also helps protect your cells, reducing the risk of chronic diseases over time.
Credit : Parade
https://parade.com/1142998/shameikarhymes/vitamin-c-foods/?utm_source=pushly