Khaberni - When you think of Vitamin C, oranges probably come to mind first. This sweet citrus fruit contains 70 to 90 milligrams of the vitamin, which has significant health benefits. This amount meets the daily intake recommended by doctors, which is 90 milligrams per day for men and exceeds the 75 milligrams recommended for women. Reaching the daily recommended intake of this vitamin can help protect your skin and bones, reduce the risk of cancer, heart disease, and common colds.
In fact, for many families, oranges - and their juice - have become a common preventive and therapeutic means against diseases.
Nutritionist Devon Bert said, "It is known as an essential nutrient, which means your body doesn't produce it, so you must get it from your diet."
The good news is that you can get Vitamin C from more than just an orange. Here are some of the most common foods that provide this vitamin in greater amounts:
Sweet Red Pepper
Sweet red pepper contains about 3 times more Vitamin C than an orange, at 190 milligrams per fruit.
Bert confirms "A medium-sized red pepper contains more than 150% of the daily recommended amount of Vitamin C."
Sweet red pepper is delicious when roasted and stuffed with beef and vegetables, or served as a snack with a healthy ranch sauce, and it is also a great source of Vitamin A which is essential for eye protection.
Guava
Guava is a tropical fruit less used, rich in flavor, and contains up to 247 milligrams of Vitamin C, depending on the type.
Most types of cultivated guavas, which number in the dozens, provide shoppers with 200% of the daily recommended amount of Vitamin C.
Cut it up and mix it into a Caesar salad or add it to vanilla ice cream for a refreshing dose of Vitamin C. This fruit is also rich in fiber, containing 5.4 grams, which is more than double the amount found in an orange.
Kiwi
A cup of raw kiwi contains at least double the amount of Vitamin C found in an orange, with 137 milligrams.
Bert said, "Eating one kiwi for breakfast, and you will have consumed about 117% of the daily recommended amount of Vitamin C."
Kiwi is a great choice when sliced over oatmeal or in a smoothie. This fuzzy fruit is also rich in essential vitamins and minerals, such as Vitamin E which protects immunity and contains 7% of the daily recommended amount which is 15 milligrams.
Nutritionist Gillian Colbertson said, "Kiwi is one of the few fruits that contain a good amount of Vitamin E. Studies indicate that Vitamin E in kiwi is bioavailably high, so your body can easily use it."
Arugula
This amazing vegetable contains at least double the amount of Vitamin C found in an orange, with 50 milligrams in 80 grams of arugula, which is 10 milligrams more than an orange of the same weight.
Although most arugula consists of water, it's a good source of Vitamin K, with each cup containing 85 micrograms. This is close to the recommended amount, which is 90 micrograms for women and 120 micrograms for men.
