Hello! As a nutrition enthusiast with a passion for healthy eating, I'm always eager to share knowledge about the nutritional benefits of various foods. When it comes to vitamin C, it's a nutrient that plays a crucial role in many body functions, including the maintenance of a healthy immune system, skin health, and the absorption of iron from plant-based foods. Let's dive into some of the vegetables that are particularly high in this essential vitamin.

Red Peppers are at the top of the list, offering a significant amount of vitamin C. One cup of raw red pepper contains about 190 mg of vitamin C, which is over 317% of the daily value (DV). These vibrant veggies are not only rich in vitamin C but also contain a good amount of vitamin A and antioxidants.

Green Peppers might be less known for their vitamin C content, but they are still a great source. A cup of chopped, raw green pepper provides about 120 mg of vitamin C, which is 200% of the DV.

Moving on to Kiwi, it's not a vegetable but a fruit, yet it's worth mentioning due to its high vitamin C content. One kiwi fruit contains approximately 164 mg of vitamin C, which is about 273% of the DV.

Guava is another fruit that packs a punch with 377 mg of vitamin C in one fruit, which is an astounding over 628% of the DV. It's a tropical treat that's also rich in dietary fiber and vitamin A.

Black Currants are small but mighty, with one cup providing 203 mg of vitamin C, or over 338% of the DV. They are also a good source of antioxidants and fiber.

Papaya is a delicious tropical fruit that is not only rich in vitamin C but also contains a digestive enzyme called papain, which can help with the breakdown of proteins.

While Oranges are a classic choice for vitamin C, they might not be as high as some of the others on this list. One large orange contains about 82 mg of vitamin C, which is still a substantial over 163% of the DV.

Strawberries are another fruit that can be included in the discussion. They are a great source of vitamin C and are also rich in manganese and antioxidants.

It's important to note that cooking can reduce the vitamin C content in vegetables due to the sensitivity of this water-soluble vitamin to heat and light. Therefore, consuming these foods raw or with minimal cooking can help maximize their vitamin C content.

In addition to the ones mentioned, other vegetables like Brussels sprouts, Broccoli, and Cauliflower also contain a good amount of vitamin C. Including a variety of these colorful and nutrient-dense foods in your diet can help ensure you're getting enough of this vital nutrient.

Remember, a balanced diet that includes a variety of fruits and vegetables is key to getting all the nutrients your body needs. Vitamin C is just one piece of the puzzle, but it's a crucial one for overall health and well-being.

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Top Food Sources of Vitamin C:1) Guava. 1 fruit: 377 mg (over 628% DV)2) Black Currant. 1 cup: 203 mg (over 338% DV)3) Red pepper. 1 cup raw: 190 mg (over 317% DV)4) Kiwi. 1 piece: 164 mg (273% DV)5) Green peppers. 1 cup chopped, raw: 120 mg (200% DV)6) Orange. 1 large: 82 mg (over 163% DV)7) Strawberries. ... 8) Papaya.More items...read more >>