6 Foods With More Vitamin C Than a Kiwi

Kiwis are among the finest sources of vitamin C you possibly can eat. They pack 134 milligrams of vitamin C per cup, which is 148% of the Every day Worth (DV). Nevertheless, many different meals have simply as a lot, or extra, vitamin C than kiwi.

• Vitamin C: 191 milligrams (mg), 212% of the DV
• Serving dimension: 1 cup, chopped

Crimson bell peppers are some of the concentrated sources of vitamin C you possibly can eat. Actually, they’ve considerably extra vitamin C than an orange.

Crimson peppers have significantly extra vitamin C and different vitamins, like vitamin A and antioxidants, as a result of they’re totally ripe, in contrast to inexperienced peppers, that are picked earlier. 

• Vitamin C: 376 mg, 418% of the DV
• Serving dimension: 1 fruit, with out recluse

Guava is a tropical fruit that’s recognized for its candy, barely tart style. It’s native to Mexico, Central America, and South America. It may be eaten uncooked, and its flesh will be white, yellow, pink, or pink.

• Vitamin C: 203 mg, 225.5% of the DV
• Serving dimension: 1 cup

Black currants are small, tangy berries with a powerful vitamin C content material. Only one cup gives over 225% of the every day worth, making them a a lot better supply than kiwis.

• Vitamin C: 2,300–3,150 mg, over 2,500% of the DV
• Serving dimension: 3.5 ounces, roughly 3/4 cup of sliced plums

Kakadu plums are fruits native to Australia which are exceptionally excessive in vitamin C. Simply 3.5 ounces pack over 2,500% of your every day vitamin C wants. Kakadu plums have been proven to comprise about 5 instances extra antioxidants than blueberries.

Recent Kakadu plums are arduous to seek out outdoors of Australia, however Kakadu plum powder is extensively accessible on-line.

• Vitamin C: 136 mg, 151% of the DV
• Serving dimension: 1 cup

Litchis, often known as lychees, are a kind of fruit native to China. These unique-looking, candy fruits comprise a powerful array of antioxidant plant compounds, together with polyphenol compounds. This excessive vitamin C content material helps enhance your immune system, helps pores and skin well being, and gives antioxidant safety. 

• Vitamin C: 364 mg, 404% of the DV
• Serving dimension: 1 cup, chopped or diced

Along with their intense, spicy taste, chili peppers are a superb supply of vitamin C, packing a whole bunch extra grams per cup than kiwifruit. Chili peppers are additionally recognized for his or her excessive ranges of capsaicin, a compound that offers them their spicy style and spectacular well being advantages.

Vitamin C is a water-soluble vitamin, which means it’s not saved in giant quantities within the physique and should be consumed every day in an effort to keep wholesome blood ranges.

Vitamin C performs many essential roles in well being. It capabilities as a robust antioxidant, neutralizing free radicals and defending cells from oxidative harm.

Past its function as an antioxidant, vitamin C is important for the manufacturing of collagen, a protein that helps pores and skin elasticity, wound therapeutic, joint, and bone health. It additionally enhances the absorption of iron and helps immune perform. 

Adults want about 75–120 milligrams of vitamin C per day, relying on age, intercourse, and whether or not they’re pregnant or breastfeeding. Research present that prime dietary consumption of vitamin C is linked to a number of well being advantages, together with a decreased danger of a number of cancers, together with lung most cancers.