What are the fruits and vegetables rich in vitamin C

Fruits rich in vitamin C mainly include fresh dates, kiwis, strawberries, citrus fruits, and lemons, while vegetables such as broccoli, bell peppers, bitter gourd, mustard greens, and pea seedlings have higher content. Vitamin C helps promote iron absorption, enhance immunity, and antioxidant properties, and can be supplemented through a diverse diet in daily life.

1. Fruit

Fresh jujube is one of the varieties with the highest vitamin C content in common fruits, with about 300 milligrams per 100 grams, far exceeding most citrus fruits. The vitamin C content of kiwifruit is stable and easily absorbed, making it suitable for people with weak gastrointestinal health. Strawberries are not only rich in vitamin C, but also contain antioxidants such as anthocyanins. Citrus fruits such as oranges and pomelos have moderate vitamin C content, but are easy to consume and have sufficient moisture. Although lemon is less sour and can be consumed directly, its juice can be used for seasoning or soaking in water, effectively supplementing vitamin C.

Secondly, vegetables

broccoli is a high-quality source of vitamin C in cruciferous vegetables, and it is recommended to stir fry or steam it quickly when cooking to reduce nutrient loss. The vitamin C content of bell pepper exceeds that of most green leafy vegetables, and the red variety has a higher content. Although bitter gourd has a bitter taste, its vitamin C content and mineral combination have unique nutritional value. Mustard and other dark green leafy vegetables have a high content of vitamin C and are suitable for blanching and cold mixing. Pea sprouts, as sprouts, have several times the vitamin C content of ordinary vegetables, making them suitable for quick cooking and consumption. Vitamin C is easily damaged by high temperatures and oxidation. It is recommended to prioritize fresh ingredients and shorten cooking time. Fruits can be consumed with meals or as an add-on, while vegetables should avoid prolonged soaking or overcooking. Special populations such as pregnant women and smokers can increase their intake of foods rich in vitamin C appropriately, but there is no need to deliberately over supplement. If there is gastrointestinal sensitivity or renal dysfunction, the dietary structure should be adjusted according to the doctor's advice. Different colored fruits and vegetables can be paired for daily consumption to obtain more comprehensive nutrients.