Vitamin C is a water-soluble vitamin found in many foods, especially fruits and vegetables. It functions as an antioxidant in the body, supporting immune function, neurotransmitter production, collagen synthesis, cardiovascular health, and wound healing.

Vitamin C is vital for the health of connective tissues, bones, and teeth. Women need 75 mg of vitamin C daily, while men require 90 mg. Here are ten foods rich in vitamin C:

Chili peppers and bell peppers

Chili peppers are abundant in vitamin C. A green chili contains 109 mg (121% of the daily value, or DV), while a red chili provides 65 mg (72% DV). A large yellow bell pepper contains up to 342 mg of vitamin C, equivalent to 380% of the daily recommended intake, more than double the vitamin C content in green bell peppers.

Guava

Guava is rich in nutrients, including vitamin C. One guava contains approximately 125 mg of vitamin C (138% DV). This fruit also provides lycopene, an antioxidant with anticancer effects, and fiber, which supports the digestive system and reduces constipation.

Cantaloupe

Cantaloupe is not only a good source of vitamin A but also a good source of vitamin C. One cup of sliced cantaloupe contains about 17 mg of vitamin C, meeting 19% of an adult's daily needs.

Kale

Kale is a super nutritious cruciferous vegetable. 100 g of raw kale provides 93 mg of vitamin C (103% DV), along with vitamin K and carotenoids such as lutein and zeaxanthin. Cooking leafy greens in a pressure cooker can help the body absorb nutrients better due to shorter cooking times and limited water exposure. This method also significantly preserves vitamins, retaining up to 90% of vitamin C in broccoli, while reducing nutrient loss compared to conventional boiling.

Kiwi

One medium kiwi contains about 56 mg of vitamin C (62% DV). Eating kiwi can inhibit platelets, thereby reducing the risk of blood clots and stroke, while strengthening the immune system.

Broccoli

Half a cup of cooked broccoli provides 51 mg of vitamin C (57% DV). Regular consumption of vitamin C-rich cruciferous vegetables like broccoli is linked to a reduced risk of certain cancers.

Citrus fruits

One medium orange contains 83 mg of vitamin C (92% DV), while an average tangerine provides about 24 mg (27% DV).

A fresh lemon has about 45 mg of vitamin C (50% DV). Vitamin C (ascorbic acid) in lemons is a potent antioxidant that can prevent the development of free radicals and slow down oxidation (such as browning in fruits) when exposed to air. This mechanism protects cells from damage, keeps food fresh longer, and supports immune health.

Lychee

One lychee contains nearly 7 mg of vitamin C. If you eat a serving equivalent to one cup, the vitamin C intake can reach 151% DV. Lychees also contain many polyphenol compounds such as rutin, quercetin, and gallic acid.

Papaya

One cup (145g) of papaya provides 88 mg of vitamin C (98% DV). Due to its powerful antioxidant properties, papaya extract is being studied for its role in helping to reduce symptoms of chronic diseases and cancer.

Strawberries

Strawberries are berries containing a powerful combination of vitamin C, manganese, flavonoids, and folate. One cup of fresh sliced strawberries has 97 mg of vitamin C (108% DV). Eating strawberries regularly supports brain function and stabilizes blood pressure.

Bao Bao (According to Healthline)