The best food sources of Vitamin C; Ascorbic acid, sometimes, – Copy

The best food sources of Vitamin C

Ascorbic acid, sometimes called vitamin C, is crucial to optimum health. It is a water-soluble vitamin that cannot be produced by the human body and must be obtained through diet or supplements. Vitamin C is involved in many important functions in the body, including the formation of collagen, the maintenance of healthy skin, bones, and teeth, and the protection against cellular damage from free radicals. Vitamin C also plays a key role in the immune system, helping support the body’s natural defense mechanisms and prevent infections. Adults’ recommended daily vitamin C intake ranges from 75-90 milligrams per day, depending on age and gender.

The best food sources of Vitamin C


Vitamin C is abundant in oranges, strawberries, kiwi, papaya, bell peppers, broccoli, Brussels sprouts, and spinach. It can also be found in fortified foods, such as breakfast cereals and dietary supplements.


Oranges are one of the most well-known sources of Vitamin C. They are citrus fruit with a high amount of ascorbic acid, the scientific name for C. One medium-sized orange contains approximately 70mg of C, around 78% of the daily recommended value. Citrus fruits like oranges are widely consumed because they are high in C, are convenient to eat, and taste fantastic. They can be eaten fresh, or they use in cooking, baking, or juicing.


Strawberries are another excellent source of C. They are sweet, red fruit packed with nutrients, including Vitamin C. One cup of strawberries contains approximately 89mg of C, around 98% of the daily recommended value. Strawberries are versatile and fresh or use in smoothies, salads, or baking. They are also great snacks because they are low in calories and fiber.


Papaya is a tropical fruit high in C and other nutrients. One cup of papaya contains approximately 120mg of Vitamin C, around 133% of the daily recommended value. Papaya has a sweet, juicy flavor and a soft, creamy texture that makes it perfect for eating fresh or using in smoothies or salads. Antioxidants and digestive enzymes are abundant, making it a smart choice for anyone trying to eat and feel better.

Bell peppers: 

Bell peppers are versatile vegetables in various colors, including green, yellow, red, and orange. They are high in Vitamin C and other nutrients, making them a healthy addition to any diet. One medium-sized green bell pepper contains approximately 95mg of C, around 106% of the daily recommended value. Bell peppers are versatile vegetables that add to various cook and uncook meals.


Broccoli is a cruciferous vegetable high in C and other nutrients. One cup of cooked broccoli contains approximately 51mg of C, around 57% of the daily recommended value. Consumed either raw or cooked, broccoli is a versatile vegetable that goes well in various cuisines. As a high-fiber food, it can aid digestion.

Brussels sprouts: 

Brussels sprouts are small, round vegetable high in C and other nutrients. One cup of cooked Brussels sprouts contains approximately 48mg of C, around 53% of the daily recommended value. Brussels sprouts raw or cook and are a great addition to salads, roasts, or stir-fry dishes.


Melons are a delicious and refreshing source of C. Cantaloupe, in particular, is a great option, with one cup of diced cantaloupe providing approximately 60mg of C. This sweet fruit is high in C and a good source of other nutrients such as potassium and vitamins A and B6. Honeydew melon is another option, with one cup of diced honeydew providing approximately 45mg of C. Eating melons as a snack or incorporating them into a fruit salad can be an easy and tasty way to increase your vitamin C intake.


Kiwi is a small but mighty fruit for C. With one medium kiwi providing approximately 70mg of C, it packs a big punch for its size. Kiwi also contains other important nutrients such as potassium, fiber, and vitamin K. Besides deliciously , kiwi enhance the flavor of other foods, such as smoothies, yogurt, oats, and fruit salads.


Pineapple is another tropical fruit that is a great source of C. One cup of diced pineapple provides approximately 80mg of vitamin C, which is a nutritious addition to your diet. Bromelain, an enzyme found in pineapple, may benefit the body. Whether you enjoy it fresh, canned, or in juice form, incorporating pineapple into your diet is a delicious way to boost your C intake.

Sweet potatoes: 

Sweet potatoes are versatile root vegetables that are also a good C source. One medium sweet potato providing approximately 40mg of C can be a nutritious addition to your diet. Fiber is another thing that sweet potatoes are great for, such as vitamins A and B6 and potassium. They can be baked, roasted, mashed, or even used in soups and stews, making them a versatile option for incorporating more C into your diet.

Ephuroalabs vitamin C gummies

A type of dietary supplement called Vitamin C gummies from Ephuroalabs provides Vitamin C in gummy form. These supplements, which come in various fruity flavors, are frequently prefer people who dislike swallowing pills or capsules.


In conclusion, vitamin C is an essential nutrient that plays a crucial role in many bodily functions. A diet rich in vitamin C can help support a strong immune system, promote healthy skin and connective tissue, and protect against oxidative stress. Read More Articles!


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