Top 10 Vitamin C in Fruits & Vegetables For Boost Immune System

Vitamin C is among the very important vitamins in our bodies. Vitamin c has oxidative properties and it is needed for metabolizing proteins to our bodies. Furthermore, it is also used for stopping the development of cancer-causing free-radicals in our bodies. Vitamin C is also known for boosting your immunity hence your health will be improved.

Additionally, vitamin C is majorly found in fruits, vegetables, vitamin C supplements. Vitamin C found in fruits and vegetables has no side effects when taken in excess, unlike vitamin C serum. Vitamin C supplement needs to be taken in the right dosage. Vitamin C products are encouraged to be taken during winter times because your body may be exposed to the virus.

It is always good to eat fruits and vegetables that are rich in vitamin C when raw. Vegetables to be cooked should be cooked under minimal heat and for a short time. Excessive heat or cooking will reduce the vitamin C content and other important minerals and nutrients. Below is a list of the top best fruits and vegetables which are rich in vitamin C.

Top 10 Vitamin C in Fruits & Vegetables

Vitamin C will greatly help in reducing the chances of getting a common cold. Remember not to overcook the vegetables because vitamin C & other nutrients content will reduce. This makes it unhelpful to one’s body. Below are fruits and vegetables, you should consider eating to get vitamin C.

Kiwi fruit

Kiwi fruit is a small, fuzzy, and bright green fruit. This fruit is from New Zealand. The fruit is considered to have enough Vitamin C than when compared to oranges. Two medium-sized kiwi-fruits contain 137.2mg of vitamin-C content. Furthermore, the fruit also has a high content of copper & flavonoids.

Additionally, they are considered to have more potassium content than in bananas. Potassium is more suitable nutrients to kids because it helps in strengthening their respiratory tracts. Moreover, kiwi fruit can be taken as desserts (pastries & cakes), cocktails salad-dressings, fruit juices, fruit salads, etc.

Citrus fruits

Citrus fruits include oranges, lemons, grapefruits & limes. These fruits are all the best sources of Vitamin-C. A medium-sized orange will have 70mg Vitamin C content. Orange juice is also the best diet. Every 100gm of serving juice has just 45-calories & 93mg of Vitamin-C. 100mg of grapefruit juice will have 70-mg of Vitamin C content.

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Additionally, lemon is majorly used as a detox. It helps in flushing out toxins out of our bodies. You should take them in the morning together with water & ginger. All the citrus fruits can be utilized when one is preparing desserts, parfaits & cocktails.

Bell Peppers

Bell Peppers is one of the vegetables which has a high source of vitamin C. Bell Peppers are very nutritious and they have more health benefits. Bell Peppers are also used to enhance taste in both non-vegetarian & vegetarian dishes. They have more pro-heart advantages & they are also known to stop cataracts, blood-clot development in one’s veins. Furthermore, it also helps in reducing the danger of heart-strokes & diseases. One half-cup of raw red-bell peppers will have 140mg of Vitamin C content.


Strawberries are among the most flavorful & delicious berries on earth. The berries are rich in antioxidants, which will help the heart & also basic for attractive skin. 100gm of raw strawberries will give you half of your everyday intake requirement. The berries have a high content in fiber, which will help you in having a good digestive-health. It will make you feel filled for longer.

Indian Gooseberry or Aamla

Aamla is a highly nutritious superfood and it is one of the fruits with a high content of Vitamin C. The fruit can be taken in a sweet pickled way. It can also be dried, formed into a sweetie, and then consumed. The fruit can also be used to make juices, which will help in improving one’s immunity. This will help in protecting your body from seasonal diseases.


Tomato is a bright red fruit. It can be used as a vegetable also. It has a very high content of vitamin C. 100-gm (one cup) of raw chopped tomatoes will give you 100-mg of Vitamin C. Tomatoes are best for your skin and they have anti-inflammation properties & have a cooling-effect on one’s skin.

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Leafy greens

There are more leafy greens on earth. Some include spinach, kales, and others. These leafy greens are highly rich in vitamin C content. 100-gm of spinach will give you 120 mg of vitamin C content which is sufficient for a day. It’s always a good idea to include leafy greens in your meal which will fulfill your daily requirements for vitamins.


If in need of eating healthy, broccoli should be your trustworthy companion. The vegetable can be cooked or eaten raw. 100-gm of broccoli will give you 132-mg of vitamin C content. The vegetable is also rich in fiber, and it has about 30-calories. It helps in detoxifying one’s blood & flushes out toxic stuff. The product can be used in salads, pasta, pizzas, or in curry recipes.


Guava is majorly found in Indian and it is very rich in vitamin C. In every 100-gm serving of guava, you will have 250-mg of Vitamin-C content. The vitamin C content is about twice the daily intake requirement. The fruit is also rich in other beneficial nutrients which include dietary fiber, potassium, folic acid & manganese. This fruit can be used in desserts, green salads, fruit salad, jellies, cocktails, and juices.


Cauliflower isn’t loved by more people but the product is very nutritious. Cauliflower is very rich in Vitamin C and fiber. A cup of fine-diced cauliflower will have 45-mg of the Vitamin C content. Cauliflower is more used in India & it’s also a good source of folate and Vitamin K.


With the fruits and vegetables above, you will have enough content of vitamin C in your body. Vitamin C is more suitable for improving your immunity. But at the moment the whole world passing a bad time and if you can’t arrange your daily vegetable then you can pick Vitamin c supplements for you and your family from any online store. Remember, for vegetables, you shouldn’t overcook them or cook them with more heat. This will reduce the vitamin C content in them.

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