When talking about vitamin C, most of us think directly about oranges, pomelas and lemons because they are one of the most common fruits known to contain significant proportions of this vitamin. However, there are many other foods rich in vitamin C, what are they?

Vitamin C is an essential nutrient for the human body, helping the body to perform its various physiological functions. Vitamin C also helps the body absorb iron from the intestines.

Vitamin C is an antioxidant and helps protect the body from the harmful effects of free radicals and oxidizing chemicals that accelerate the process of aging cells. Vitamin C also promotes collagen production to accelerate wound healing and improves immune system performance.

Citrus fruit contains more than 100 milligrams of vitamin C, making it a useful and effective food for the body.

The US Department of Health and Human Services recommends a daily dose of vitamin C of 90 milligrams for men and 75 milligrams for women, but no more than 2,000 milligrams, according to a report in the Confederation newspaper.

Excessive consumption of this vitamin can cause diarrhea, nausea, and stomach cramps.

Here are nine foods rich in vitamin C:

Guava
100 grams of guava fruit contains about 228 milligrams of vitamin C.

Pepper
All types of pepper contain significant amounts of vitamin C, whether green, red or yellow. 100 grams of pepper are given to the body by about 140 milligrams of vitamin C, and may reach 240 milligrams if the pepper is yellow, which is far beyond what can be supplied by oranges.

To ensure a healthy diet it is very important to add a little pepper to the salad or fried vegetable dish.

Black currants
100 g of this fruit supplies the human body with about 181 milligrams of vitamin C. These fruits can be eaten alone or in salad or added to pies, cakes or desserts.

parsley
This herb is usually used in small quantities such as spices, although it contains a significant amount of vitamin C, containing 100 grams of parsley about 133 milligrams of this vitamin.

Most of us used to consume parsley in small quantities and in certain foods. But we pay attention to this herb and add it to the dishes permanently to take advantage of it.

Spinach
Spinach contains a significant percentage of vitamin C at the rate of 130 milligrams per 100 grams of spinach.

Cabbage is curly
This type of cabbage depends on the preparation of salads, soups, sauces and even juices, and 100 grams of it provides about 120 milligrams of vitamin C.

the strawberry
It contains 100 grams of 97.6 milligrams of vitamin C.

Kiwi
It contains 100 grams at 92.7 milligrams.

Cauliflower
It contains 100 grams at 89 milligrams.