9 Must-to-Eat Fruits & Vegetable to Increase Vitamin C Intake

Not a big fan of oranges or citrus fruits? That is A-okay! You have probably heard the myth that if you don’t eat citrus fruit, you will get scurvy. Keep reading this blog to bust this mythi and add vitamin C rich fruits and veggies to your next shopping list.

Unless mother nature became a miser, it is impossible and untrue to say that only citrus fruits such as oranges. Many other fruits and vegetables also contain high levels of vitamin C. While it may be that a single orange can fulfil a significant portion of your recommended dietary allowance of Vitamin C, there are many more foods that are higher in Vitamin C content than even a whole orange! 

Here are some of the foods to increase vitamin C in your diet - guava, strawberries and vegetables such as broccoli. Let’s take a closer look.

1. Guava

Yellow and red colored fruits are usually credited with having high vitamin content. A single guava fruit, weighing 100 grams, has over 200 mg of Vitamin C content (as per the USDA), which is almost twice as high as that in an orange.

2. Pineapple

Pineapple is one of the most underrated nutrient powerhouse - this fruit contains huge amounts of vitamin C. Manganese- A mineral which is rarely found in natural foods is also found in pineapples making it a great addition to the diet.

Pineapple can work wonders and increase vitamin C content of your diet, take that Orange!

3. Strawberries

Strawberries are known for their antioxidant properties all over, but they are also a rich source of vitamin C. Their vitamin C content is slightly more than that in a single orange.

Strawberries are powerful antioxidants as well. Let’s not forget that strawberries are also an aphrodisiac food. 

4. Kiwi

If you're looking for a healthy snack option or a way to add an exciting fruit to your diet, Kiwi fruit is the way to go. Just one kiwi fruit contains up to 84mg of vitamin C, along with other vital vitamins such as vitamin K and E. Kiwis are power-packed with nutrients and are yummy as well.

5. Mango

Apart from being the king of all fruits- Mangoes are naturally high in vitamin C and beta-carotene. They help in boosting immunity and help in increasing white blood cells as well. Green mangoes have even more vitamin C content than their yellow or red counterparts.

6. Papaya

Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange.Papaya eaten raw can be greatly beneficial for your diet. 

7. Broccoli

Apart from being a great vegetable for maintaining overall health, broccoli is also a great naturally occurring source of vitamin C, which helps repair damaged tissue and maintain a healthy immunity.

You can use broccoli in salad, chinese stir fry along with bell peppers.

8. Kale

Kale has a number of health benefits, including being high in vitamins C and K. A delicious kale juice is the way to add it to your diet or can even be replaced in pesto sauce, in place of basil.

9. Red And Yellow Bell Peppers

Red and yellow bell peppers are super rich in antioxidants, which help in maintaining eye and heart health. They can increase vitamin C intake of your diet tremendously. This will help you to boost collagen level and improve the texture of your skin too. 

The importance of Vitamin C cannot be overstated, especially so in the winter season. Apart from maintaining the overall healthy functioning of the body, this humble Vitamin has a number of health benefits. Orange and citrus fruits are supposedly the kings of Vitamin C, as they are known to have the vitamin in high quantities. 

So, next time you're looking for foods with high levels of vitamin C, try one of these options instead of using the regular orange.