This list shows some of the best providers of the vitamins and minerals you need.
Guavas are the most vitamin-C-rich fruit, four times higher than oranges, with 100g of guavas containing up to 200mg of vitamin C. They are also high in fibre, and low in saturated fat, cholesterol and sodium salt.
Red bell peppers contain up to 140mg of vitamin C per 100g. This is a low calorie food, rich in vitamin B6, iron and potassium.
Broccoli is known as a “super food” for skin. As well as a high vitamin B, beta carotene, carotenoids, calcium, zinc and fibre content, 100g of broccoli contains about 89mg of vitamin C.
Not only does 100g of strawberries contain up to 80mg of vitamin C, eating them also whitens your teeth naturally.
Kiwi fruits are one of the most nutritious fruits because of their high vitamin C content, with about 70mg of vitamin C per 100g, along with a lot of potassium, omega 3 fatty acids and other antioxidants.
Papayas are rich in antioxidants, namely carotene and flavonoid, contain about 62mg of vitamin C per 100g.
Brussels sprouts provide 85mg of vitamin C per 100g, vitamin K, iron, folate, potassium and phosphorus.
From 100g of pineapples you can get 47.8 mg of vitamin C. In addition, they can also promote bone growth, enhance cardiovascular health and reduce arthritis.
An average sized tomato can provide half the recommended amount of vitamin C per day. This is also a good source of vitamin C, K, potassium and iron.
The vitamin C content of 100g of melons is 36.7mg. They also provide many essential nutrients, such as vitamin C, vitamin B, carotene, iron, calcium, potassium, sodium, magnesium, etc.