Vegan Food & Lifestyle Blog, Vegan Nutrition
Vegan Sources of Vitamin C: The Flavorful Nutrient that Boosts Immunity
Vitamin C is essential for a healthy immune system and as a food lover, I’m always on the lookout for delicious and nutritious ingredients. That’s why I’m excited to share with you some of the tastiest vegan sources of Vitamin C!
Top 20 Vegan Sources of Vitamin C: A Comprehensive Guide
This table covers the top 20 vegan sources of Vitamin C, including the food item, the amount of Vitamin C per serving, and the serving size. This information provides a clear and concise overview of the best sources of Vitamin C for vegans. Whether you are looking to increase your Vitamin C intake or simply want to know more about the nutrients in your food, this table has you covered.
| Food | Amount of Vitamin C per Serving (mg) |
|---|---|
| Red bell pepper | 190 mg |
| Guava | 188 mg |
| Kiwi | 154 mg |
| Papaya | 116 mg |
| Mango | 107 mg |
| Strawberry | 97 mg |
| Orange | 96 mg |
| Pineapple | 78 mg |
| Grapefruit | 70 mg |
| Cantaloupe | 65 mg |
| Broccoli | 51 mg |
| Tomato | 40 mg |
| Brussels sprouts | 40 mg |
| Potato | 37 mg |
| Cauliflower | 36 mg |
| Lemon | 31 mg |
| Lime | 30 mg |
| Snow peas | 30 mg |
| Sweet potato | 23 mg |
| Carrot | 12 mg |
Citrus Sensations: Oranges, Lemons, and Grapefruits
Citrus fruits are classic sources of Vitamin C, and they’re also vegan-friendly. A single medium-sized orange can contain over 70 milligrams of Vitamin C – that’s nearly your entire daily recommended dose! Add a squeeze of lemon or lime to your water for a burst of flavor, or enjoy a grapefruit for a sweet and tangy breakfast.
Berries: The Antioxidant Powerhouses
Berries are not only bursting with flavor, but also packed with Vitamin C. A cup of strawberries contains about 85 milligrams of Vitamin C, while a cup of blackberries has even more at 24 milligrams. These antioxidant-rich fruits are a sweet and juicy way to boost your Vitamin C intake.
Green Veggies: More Than Just Salad Toppers
Green veggies like broccoli, kale, and green peppers are also excellent sources of Vitamin C. A cup of raw broccoli contains over 80 milligrams of Vitamin C, and a single green pepper has nearly double that amount. Add these nutrient-dense veggies to your vegan smoothies, stir-fries, or simply enjoy them raw for a crunchy snack.
Exotic Energizers: Kiwi and Guava
Kiwi and guava are two exotic fruits that pack a powerful Vitamin C punch. A single kiwi contains over 70 milligrams of Vitamin C, and a cup of guava has nearly four times the recommended daily amount. These unique fruits add excitement to your Vitamin C routine and offer a tropical twist to your diet.
Herbs and Spices: The Flavorful Secret Weapons
Herbs and spices like parsley, thyme, and paprika are often overlooked as sources of Vitamin C, but they contain surprising amounts. A single tablespoon of dried thyme has over 20 milligrams of Vitamin C, and a teaspoon of paprika contains even more. These flavorful ingredients can enhance your favorite recipes and add a Vitamin C boost at the same time.
In conclusion, there’s no need to rely on supplements for your daily Vitamin C fix. Incorporate these vegan sources into your diet for a tasty and nutritious way to boost your immunity. From citrus sensations to exotic energizers, there’s a vegan source of Vitamin C for every taste preference. So, add a burst of flavor to your diet today!
Sources For Vegan Sources of Vitamin C
Source: USDA FoodData Central. https://fdc.nal.usda.gov/
