As we all continue to strive to stay healthy, Vitamin C – an essential component of immune system health, body tissue repair and many other benefits – should remain part of your diet. In fact, women are advised to consume 70 mg of vitamin C per day or 96 mg for men. We know some of the sources of this antioxidant, but some foods are surprisingly high in vitamin C, while others may just surprise you with this list. Here are the top 20 foods with vitamin C.

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Barbados cherries, West Indian cherries, or wild crepe myrtles may also not be available, but they are surprisingly high in vitamin C (we left out another uber – unusual foods on this list – but enough to include In addition to containing 1,600 mg of vitamin C per 100 g (Ike!), It contains vitamin A, many B-vitamins, and many other antioxidants.

Bell pepper

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Not all bells are the same. They are all packed with vitamin C, but surprisingly different depending on the color. Green pepper each 95 mg. , Red peppers have 152 mg, but yellow peppers easily take the amazing 341 mg crown.

Blackberries

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You only need half a cup of blackberries to meet your daily needs and 101 mg of vitamin C. Few people eat these cherries raw, but they are more likely to find them in small jellies, hyenas, and reserve rooms.

Broccoli

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One cup of cooked broccoli provides more than 100 mg of vitamin C, which meets the daily recommendations for men and women. The next time we have the flu, we will have some chicken broth in support of some broccoli cedar!

Brussels sprouts

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Like broccoli, we were very fond of Brussels sprouts. Now we think both of these vegetables are good, and as my mother always said, they are both very good for you. In fact, half a cup of broccoli has the same amount of vitamin C as the Brussels sprouts – about 50 mg. The latter contains fiber, potassium, and vitamins A and K.

Cantalop

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Cantaloupe is sometimes tossed in a fruit salad as a filling, but it tastes great and is great for you. A can of sliced ​​or canned cantelope contains 65 megawatts of vitamin C, which is basically what you need for the day. It also meets your daily vitamin A needs, and also includes some potassium!

Cabbage flower

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Broccoli, Brussels sprouts, and cauliflower are all different species of plants, so it makes sense that all three appear on this list. And with cauliflower cups containing more than 50 mg of vitamin C, it makes sense that people are using cauliflower for everything from rice to pizza crust.

Pepper

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Red chili peppers are not only a sweetener for Mexican food (and an excellent alternative to bananas) but also a strong source of vitamin C. One mg per pepper compared to 65 mg.

Guawa

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Guava is a good food that boasts many antioxidants as well as copper, folic acid, manganese, potassium and vitamins A and C, and it is not just a small amount of vitamin C – one guava contains about 125 mg !!

Kale

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One cup of cabbage contains as much vitamin C as an orange. There are not many similarities between these foods because oranges are sweet and savory from the tree, cabbage is bitter and sometimes needs other foods to cover the taste. (We can’t be the only ones who have sneaked into the smoothies.)

Kiwis

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Although it is relatively small, kiwis contain large amounts of vitamin C. One kiwi is about 64 mg, which is two-thirds of the total daily needs of women and the requirements for men. Thanks to their fiber content, kiwis also help with digestion.

Lemon

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A whole lemon contains 83 mg of vitamin C, which is what you need during the day. However, we do not know many people who eat whole lemons, including lentils, so this information is not particularly useful. (Until you despaired sailors lost their breath, lemon was a popular defense in the 1700s.) Instead of eating it whole, you can drink the juice and get at least some benefit (about half a cup to 42 mg).

Lychee

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Since they each contain about 7 mg of vitamin C, consider adding lentils to your next smoothie, juice, salad or jelly set. Not only that, but lentils are very small and have large stones in them, so it is easy to eat half a cup of food containing 68 mg of vitamin C.

Mango

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Man, we love mangoes. It is delicious, takes us to a warm place, and so is a healthy snack. Mangoes are said to be good for digestion, contain both potassium and magnesium, and are high in vitamin C. A whole mango contains approximately 122 mg of vitamin C, which means you can share one with your spouse or friend and still have everything you need for the day.

Orange

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In this general slide show, the least surprising statement is that oranges are high in vitamin C. “How high is it?” You might ask. The average orange contains 70 mg, and an 8 ounce glass contains more than 100 mg of orange juice!

Papaya

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Feeling we have ‘Run out of gas’ emotionally? Papaya does not address any trends here, as it provides some vitamin C. One cup of papaya contains 87 mg of vitamin C – more than enough for one day for men and women. A small papaya also contains about 3 grams of fiber per fruit.

Peas

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Peas are an excellent source of vitamin C – especially sugar cane peas and peas. You can keep 60 mg of vitamin C in the same cup, so transfer the peas.

Potatoes

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Don’t let anyone tell you that potatoes are empty calories. Deep Potatoes (and Any Other) Adds Empty calories, but the mushrooms themselves contain fiber, potassium, vitamin B6 and 42 mg of vitamin C. We don’t call it fried food, but that doesn’t stop us from having dinner tonight.

Pink Hip

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Yes, you can actually eat rose hips raw, but we prefer them with cake, pie, jam and soup. These four or five grapefruit fruits are sweet and firm to add vitamin C to your diet to meet your daily needs.

Strawberries

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Looking for a sweet way to meet your daily vitamin C needs? One strawberry has 89 mg, so put it in your next batch, or on your oatmeal … or on a cake! Who says it’s impossible to meet dietary goals when it comes to dessert?