Vitamin C or ascorbic acid is one of the most important substances for the body. It helps maintain the body’s immune system and free your body from radical cells. There are numerous benefits of consuming vitamin C daily.

With more choices of meals coming to our ways, it is easy to lose track of what is healthy and what’s not. More than often, we prefer to eat junk foods and let them destroy our bodies.

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While it’s okay to consume junk foods every now and then, we also have to maintain our diet with healthy foods.

The easiest way to do this is to create your favorite foods at home with healthier ingredients. You can also add more ingredients that are rich in vitamin C to offer more benefits.

Here are 7 foods that are rich in vitamin C:

1. Red Sweet Pepper

Interestingly, the food that ranked as the highest in vitamin C is not a fruit, yet a red sweet pepper. A cup of red sweet pepper contains roughly 190mg of vitamin C. Additionally, red sweet pepper is also rich in vitamin B6 and antioxidants.

If you are looking for foods with low calories, red sweet pepper is also the perfect choice for you. One cup of red chopped red sweet pepper only contains about 39 gram of calories.

2. Broccoli

Aside from red sweet pepper, broccoli is another food that contains a high concentration of vitamin C. One cup of broccoli roughly contains 81mg of vitamin C.

However, cooking methods of broccoli affects the amount of vitamin C in it. Raw broccoli always has the richest vitamin C compared to boiled or fried broccoli.

Similar to red sweet pepper, broccoli is also rich in vitamin A, antioxidants, and potassium.

3. Guava

Fruit with the highest amount of vitamin C is raw guava. A cup of raw guava can contain 371mg of vitamin C, and that is about 400% more of the daily value.

Guava also provides a lot of health benefits including lowering blood sugar level, relieving menstrual pain, improving digestion, and many more. The richness in antioxidants also makes guava a great fruit for skin health.

4. Snow Peas

Snow Peas Vitamin C

Snow peas are often mistaken as sugar snap peas although they belong in the same family, legume. Snow peas have flatter pods and contain very small peas. Snow peas contain more vitamin C compared to their relative, sugar snap peas.

In one cup, snow peas contain about 38mg of vitamin C, while in 100g cup, snow peas contain 60mg of vitamin C.

5. Oranges

When talking about vitamin C, the first food that comes to mind might be oranges. Oranges are very famous for their benefits in providing vitamin C. One cup of orange juice contains 124mg of vitamin C, and it is about 108% of the daily value 90mg.

Oranges are best served unprocessed as most of its content and fibers are lost when the fruit is pressed.

6. Kiwi

Kiwi rich in vitamin C

Another fruit that provides an excellent source of vitamin C is kiwi. One cup of kiwi contains 197mg of vitamin C. Kiwi is also an excellent source for low-calorie diet as one kiwi contains roughly 40 calories.

There are many health benefits provided by kiwi fruit such as anemia prevention, improves heart health, treats asthma, maintains blood pressure.

7. Brussels Sprouts

Brussels Sprouts vitamin C

Another vegetable that is proven to be high in vitamin C is brussels sprouts. One cup of brussels sprouts contains 74mg of vitamin C. However, not only rich in vitamin C, but brussels sprouts are also the highest in other vitamins and minerals. The potassium in brussels sprouts also helps maintain strong bones.

These are foods that are rich in vitamin C and they are easily made into everyday dishes. Not sure if these foods are suitable for you? Okadoc offers online consultation with nutritionists and dieticians of your choice.