The following list of foods high in vitamin C will help teach you how to super-charge your diet with a major dose of this essential nutrient.

Fruits and vegetables provide a broad range of vitamins, minerals and antioxidants. According to the Office of Dietary Supplements from the National Institutes of Health, eating five servings of various fruits and vegetables daily can supply 200 milligrams of vitamin C, or more than your entire daily needs. Fruits and vegetables particularly high in vitamin C include red and green bell peppers, citrus fruits, kiwi, cantaloupe, papaya, broccoli, Brussels sprouts, tomatoes, cabbage, cauliflower, skin-on baked potatoes, spinach and green peas.

high vitamin fruits

high vitamin fruits

Vitamin C helps the body to maintain healthy tissues, strong immune system and in the absorption of iron. It is considered an important ally against cold or other illness, and is wise to use as part of your diet. Here’s a list of the top 6 vitamin-rich fruits that should be in your diet:

Guavas

These superfoods are known globally for their bountiful health benefits. They have a high concentration of vitamin C (381% per 100 grams) that prevents many skin ailments and improves immunity function. They are rich in B group of vitamins including vitamin B3, which improves promotes blood circulation and vitamin B6 that enhances brain function. Guavas also contain vitamin A (antioxidants) that improves eye health and prevents the formulation of free radicals. Some vitamins found in traces such as vitamin K and vitamin E help in normal blood clotting and protection of red blood cells, respectively.

Mangoes

Mango is known as the “King of Fruits” for a reason. In addition to being a mouthwatering delicacy, mango is also a powerhouse of vitamins. The key vitamin contained in mangoes is vitamin C that, as already established, helps a great deal in the production of collagen. Its antioxidant properties promote the cellular fight against free radicals. Mangoes also contain vitamin B9 which helps the body in the production of proteins and DNA. Brain boosting vitamin B6 improves hormone production in the brain. Vitamin A improves vision and is essential for reproduction.

Acerola

Grown a little closer to home than some of the superfoods on the high end of the vitamin C scale, acerola grows from the northern countries of South America to the Southern United States. They are often sour but can be sweet if special attention is given during growth. In a test examining U.S. domestic fruits for antioxidant potency acerola claimed the top spot; likely due to its 1600 milligrams per 100 grams of vitamin C.

Red Pepper

One of the more popular of the high vitamin C foods, red peppers are found in every grocery store in Canada. Although used like a vegetable, peppers are actually fruits and they’re grown all over the world, including Canada. Best known for its content of the phytonutrient capsaicin which is used as a circulatory stimulant and analgesic, red peppers are actually quite high in vitamin C, averaging 190 milligrams per 100 grams.

health benefits of papaya

health benefits of papaya

Orange

Orange is a synonym for vitamin C. A medium-sized orange contains about 70 milligrams of this vitamin and 62 calories. Although many expected that Orange will take the first place, but there are richer sources of this vitamin.

Papayas

This tropical fruit is not given enough due for its worth. Did you know that in addition to aiding digestion, papayas also help treat a variety of other ailments owing to their high vitamin content? Being an excellent source of vitamin C, papayas help the body fight wear and tear and improve healing. This vitamin also helps in the synthesis of collagen that is one of body’s most essential components responsible for the strength, and flexibility of the connective tissues of the skin, ligaments and tendons. Papayas contain vitamin A that improves vision and immunity and B-complex vitamins (Folic acid, pyridoxine, riboflavin, and thiamin) that improve the body’s metabolic rate.