Sometimes dubbed ascorbic acid, it supports her immune system and also helps your body usage the steel you get from food. Her body likewise uses the to do collagen, a springy kind of connective tissue that renders up parts of your body and helps cure wounds. And also it’s one antioxidant the helps safeguard your cell from damage. Guys need 90 milligrams per day, and women require 75 milligrams. A medium orange has about 70 milligrams, however many other foodstuffs are good sources, too.
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They have actually loads of vitamin C, up to 95 milligrams per 1/2 cup. They’re also a good source of vitamins A, B, E, and K, and also potassium, folate, manganese, phosphorus, and magnesium. Part one right into strips come scoop up a dip, or dice it into a salad or one omelet.
These fuzzy fruits fill a punch, with roughly 70 milligrams of vitamin C per tool kiwi -- ounce for ounce, more than oranges. They have actually fiber and flavonoids and carotenoids, which space antioxidants that help protect her cells. Most human being peel castle first, but the skin has an excellent nutrients and also fiber. Friend can try rubbing turn off the fuzz and eating them through the skin on. Just be sure to to wash them first.
A cup of these bite-sized treats has around 85 milligrams that vitamin C. They’re additionally low in calories and also high in fiber and a range of antioxidants. Look for plump berries v bright red color, fresh green caps, and also no authorize of mold. Wash them in cold water and keep the lid on so the juice stays inside.
A 1/2 cup of cooked broccoli has about 50 milligrams of vitamin C. It likewise has tons of fiber and also plenty of other antioxidants that, amongst other things, it seems ~ to save inflammation down. The best method to chef it? steam broccoli for 5 minute or less. That may assist the veggie keep more of the vitamin C inside compared to other techniques like boiling. Look because that brightly fancy stalks and also a dark greenish head that feels firm to a light squeeze.
This melon has actually a huge variety of nutrient -- carotenoids, B vitamins, potassium, magnesium, copper, flavonoids -- in addition to its 30 milligrams of vitamin C every 1/2 cup. Dual that come a cup and you’ll obtain twice the vitamin C in about 50 calories.
You’ll get approximately 20 milligrams of vitamin C the end of a tool tomato -- if friend eat that raw. Vitamin C levels walk down once you chef tomatoes. However an antioxidant dubbed lycopene goes up. So to acquire all the benefits, you might try fresh tomato on her sandwich in ~ lunch and also cooked tomato sauce on her pasta for dinner.
A tool baked potato has about 20 milligrams that vitamin C. And also they’re an excellent for friend in various other ways. They’re terrific source that potassium and also fiber. Rather of frying lock in oil, try them oven-roasted in olive oil. On a small potato, swap the butter for healthier toppings, favor fresh salsa and also low-fat cheese.
A cup of florets has about 40 milligrams that vitamin C. It’s also a decent resource of vitamin K, folate, and also fiber. You can eat it raw, heavy steam it, or roast it v a little bit of olive oil. Dress up the flavor with fresh herbs, like thyme, which has around 4 milligrams the vitamin C in a tablespoon.
A cup has all the vitamin C you need for the day, about 90 milligrams. It’s also rich in carotenes, flavonoids, B vitamins, folate, potassium, magnesium, and fiber. This combination of nutrients is good for your heart and might even assist protect against colon cancer. Scoop the end the seeds, sprinkle a little bit of kosher salt, and also squeeze some fresh lime top top top.
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They’ve gained 50 milligrams of vitamin C every 1/2 cup cooked, in addition to plenty the vitamin K, fiber, and also other nutrients. Roast them v bacon and also onions or simply a little bit of olive oil for a tasty, satisfying next dish.
A 6-ounce glass should give you 70 to 95 milligrams the vitamin C, around what you need for the day. If girlfriend can’t stand the tart taste, the very same amount of orange juice must do just as well.
IMAGES listed BY:
Advances in Nutrition: “White Potatoes, person Health, and Dietary Guidance.”
Mediators that Inflammation: “Enhancing the Health-Promoting effects of Tomato Fruit because that Biofortified Food.”
National structure for Cancer Research: “Tasty Tomatoes: Anti-Cancer attributes & A healthy Recipe.”
NIH Office Of dietary Supplements: “Vitamin C.”
Oregon State college Linus Pauling Institute: “Vitamin C.”
USDA: “Picking a Winner - Tips and also Insight to selecting Seasonal Produce.”
USDA farming Research Service
World’s Healthiest Foods: “Potatoes,” “Papaya,” “Thyme,” “Cantaloupe,” “Broccoli,” “Strawberries,” “Kiwifruit,” “Bell peppers,” “Cauliflower.”
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