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What foods are high in vitamin C?

Eating foods that are rich in vitamin C can help reduce your dependency on vitamin infusions and supplements. Vitamin C is found in a variety of fruits and vegetables. Here are some examples of foods that are high in vitamin C:

  1. Citrus fruits: Oranges, grapefruits, lemons, and limes are excellent sources of vitamin C.

  2. Berries: Strawberries, raspberries, blueberries, and cranberries are rich in vitamin C.

  3. Kiwi fruit: This small, green fruit is packed with vitamin C.

  4. Papaya: A single papaya can provide more than the recommended daily intake of vitamin C.

  5. Pineapple: This tropical fruit contains a good amount of vitamin C.

  6. Mango: Another delicious tropical fruit that is high in vitamin C.

  7. Guava: Guava is an excellent source of vitamin C, containing more than four times the amount found in oranges.

  8. Bell peppers: Red and green bell peppers are loaded with vitamin C, with red peppers containing higher amounts.

  9. Leafy greens: Spinach, kale, and Swiss chard are nutrient-dense greens that provide vitamin C.

  10. Broccoli: This cruciferous vegetable is not only rich in vitamin C but also other essential nutrients.

It's important to note that vitamin C can be sensitive to heat and light, so it's best to consume these foods raw or lightly cooked to preserve their vitamin C content.

If you don't get enough vitamin C in your diet you can suffer from a variety of ailments including fatigue, weakness, swollen and bleeding gums, joint pain, poor wound healing, and a weakened immune system (many of these symptoms are only observed in very severe cases known as "scurvy").

Here's a simple vitamin C-rich smoothie recipe for you:


  • 1 cup of fresh orange juice (or 2-3 fresh oranges)

  • 1/2 cup of frozen strawberries

  • 1/2 cup of frozen mango chunks

  • 1/2 cup of plain yogurt (or dairy-free alternative for a vegan option)

  • 1 tablespoon of honey or your preferred sweetener (optional)

  • Ice cubes (optional, for a colder smoothie)


  1. Peel and segment the oranges if using fresh ones, or simply pour the fresh orange juice into a blender.

  2. Add the frozen strawberries, mango chunks, and yogurt to the blender.

  3. If desired, add the honey or sweetener for additional sweetness.

  4. Blend all the ingredients until smooth and well combined. If you prefer a thicker consistency, add a few ice cubes and blend again.

  5. Pour the vitamin C-rich smoothie into a glass and enjoy!

Feel free to modify the recipe by adding other fruits or adjusting the quantities to suit your taste preferences. Enjoy your nutritious and refreshing vitamin C smoothie!


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