During pregnancy, women undergo numerous physical and hormonal changes in order to support the development of their growing baby. It’s crucial for expecting mothers to prioritize their health and consume a balanced diet rich in essential nutrients. One such nutrient that plays a vital role in the well-being of both the mother and the baby is vitamin C.
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that supports a healthy immune system and helps the body absorb iron. It is essential for collagen production, which is important for the development of the baby’s bones, cartilage, and connective tissues. Additionally, vitamin C aids in the formation of red blood cells, which prevents anemia that is often associated with pregnancy.
Moreover, vitamin C is known for its ability to strengthen the maternal immune system, reducing the risk of infections and illness. This is particularly important during pregnancy, as a weakened immune system can increase the vulnerability of both the mother and the developing baby to various diseases.
It’s worth noting that pregnant women have increased vitamin C requirements compared to women who are not pregnant. The recommended daily intake of vitamin C for pregnant women is around 85 milligrams per day. However, it’s always best to consult with a healthcare provider to determine the appropriate dosage based on individual needs.
Boosts immune system during pregnancy
Expecting women experience significant changes in their bodies and immune systems during pregnancy. It is crucial for pregnant mothers to ensure that their immune system is strong and healthy to protect both themselves and their developing baby. Vitamin C, also known as ascorbic acid, plays a vital role in boosting the immune system during pregnancy.
Vitamin C is a powerful antioxidant that helps protect cells from damage and improves the body’s ability to fight off infections. The immune system of pregnant women is naturally weakened due to hormonal changes, making them more susceptible to illnesses and infections.
Benefits of Vitamin C for pregnant women:
- Strengthens the immune system: Vitamin C helps in the production of white blood cells, which are essential for fighting off bacteria and viruses. By increasing the production of these cells, Vitamin C enhances the immune system’s ability to protect the body.
- Reduces the risk of complications: A strong immune system can help reduce the risk of complications during pregnancy, such as preterm birth and preeclampsia.
- Aids in wound healing: Ascorbic acid is necessary for the formation of collagen, a protein that aids in wound healing. During pregnancy, Vitamin C plays a crucial role in repairing and rebuilding tissues.
- Increases iron absorption: Iron is essential during pregnancy to prevent anemia. Vitamin C enhances the absorption of iron from plant-based sources, ensuring that pregnant women receive adequate amounts of this vital nutrient.
It is important for pregnant women to include Vitamin C-rich foods in their daily diet. Some excellent sources of Vitamin C include citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes.
However, it is essential to consult with a healthcare professional before taking any Vitamin C supplements during pregnancy, as excessive amounts can be harmful.
By incorporating Vitamin C into their diet, pregnant women can boost their immune system, protect themselves and their babies, and improve overall health during pregnancy.
Supports collagen formation for healthy skin
During pregnancy, women undergo various hormonal changes which can lead to changes in their skin. Many expecting mothers experience common skin issues such as dryness, stretch marks, and pigmentation changes. Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a vital role in supporting collagen formation, which in turn promotes healthy skin.
Collagen is a protein that provides structure to the skin. It helps in maintaining its elasticity and strength. Ascorbic acid stimulates the production of collagen, helping to improve and maintain the skin’s firmness and smoothness. By including foods rich in vitamin C in their diet, pregnant women can support the production of collagen and enjoy healthier skin throughout their pregnancy.
Benefits of vitamin C for skin health during pregnancy:
- Reduces the appearance of fine lines and wrinkles.
- Helps to even out skin tone and fade pigmentation.
- Enhances the skin’s ability to retain moisture.
- Aids in healing wounds and preventing scarring.
- Protects the skin from damage caused by free radicals.
Sources of vitamin C for pregnant mothers:
Vitamin C is found in various fruits and vegetables, making it easily accessible for pregnant women. Some excellent sources include:
- Oranges and citrus fruits
- Strawberries
- Pineapple
- Kiwi
- Red and green peppers
- Tomatoes
- Broccoli
It’s important for pregnant women to incorporate these foods into their diet to maintain optimal levels of vitamin C. However, it is recommended to consult with a healthcare professional before making any significant changes to the diet during pregnancy.
Helps in the absorption of iron
Vitamin C plays a crucial role in the absorption of iron, making it an essential nutrient for pregnant women. Iron is necessary for the production of hemoglobin, which carries oxygen to the body’s cells. During pregnancy, a woman’s blood volume increases to support the growing fetus, leading to an increased demand for iron. Without sufficient iron intake, pregnant women may develop iron deficiency anemia, which can have serious consequences for both the mother and baby.
When taken together with iron-rich foods or supplements, vitamin C enhances the body’s ability to absorb iron. It forms a compound with non-heme iron, which is the form of iron found in plant-based foods. This compound is more easily absorbed by the body, increasing iron levels and preventing iron deficiency.
| Vitamin C | Iron |
|---|---|
| Enhances absorption | Crucial for production of hemoglobin |
| Found in citrus fruits, strawberries, and bell peppers | Found in meat, legumes, and leafy greens |
| Helps prevent iron deficiency anemia | Essential for a healthy pregnancy |
Pregnant women should aim to consume both vitamin C and iron-rich foods to maximize iron absorption. Some good sources of vitamin C include citrus fruits, strawberries, bell peppers, and broccoli. Iron-rich foods include lean meats, legumes, leafy greens, and fortified cereals. Additionally, pregnant women should consult with their healthcare provider to determine if iron or vitamin C supplements are necessary to meet their nutritional needs.
Reduces the risk of premature rupture of membranes
Pregnancy is a crucial time for expecting mothers, and it is important for them to maintain a healthy lifestyle. One vital nutrient that plays a crucial role in supporting a healthy pregnancy is vitamin C, also known as ascorbic acid.
Studies have shown that adequate intake of vitamin C during pregnancy can help reduce the risk of premature rupture of membranes. Premature rupture of membranes is when the amniotic sac, which surrounds the baby in the womb, breaks before the onset of labor. This can lead to complications such as preterm birth and infections.
How does vitamin C reduce the risk?
Vitamin C is a powerful antioxidant that helps protect the cells in the body from damage. It plays a crucial role in the formation of collagen, a protein that is essential for the development of connective tissues, including the amniotic sac. Adequate intake of vitamin C supports the integrity and strength of the membranes, reducing the risk of premature rupture.
Additionally, vitamin C strengthens the immune system, which is important during pregnancy as the immune system is weakened to support the growing baby. A strong immune system can help prevent infections that could potentially lead to premature rupture of membranes.
Sources of vitamin C for pregnant women
Pregnant women can ensure they are getting enough vitamin C by incorporating the following foods into their diet:
- Citrus fruits such as oranges, lemons, and grapefruits.
- Strawberries and kiwis.
- Bell peppers, especially the red ones.
- Leafy greens like spinach and kale.
- Tomatoes.
- Potatoes.
In addition to a healthy diet, pregnant women may also consider taking a vitamin C supplement under the guidance of their healthcare provider to ensure they are meeting their daily recommended intake.
Overall, vitamin C plays a crucial role in reducing the risk of premature rupture of membranes during pregnancy. By maintaining an adequate intake of this essential nutrient, expecting mothers can support the health of themselves and their growing baby.
Enhances fetal brain development
Pregnant women require an adequate amount of Vitamin C during pregnancy to support the optimal development of their fetus. Vitamin C, also known as ascorbic acid, plays a crucial role in enhancing fetal brain development.
The developing brain of a fetus relies on Vitamin C for various important functions. This essential nutrient supports the formation and maturation of brain cells, ensuring proper neural development. Vitamin C also plays a key role in the synthesis of neurotransmitters, which are chemical messengers that allow brain cells to communicate with each other.
Studies have shown that maternal Vitamin C status during pregnancy is directly related to the cognitive development of the child. Inadequate Vitamin C intake during pregnancy has been linked to poor cognitive outcomes in children, including lower IQ scores and increased risk of developmental delays.
By ensuring sufficient Vitamin C intake, pregnant women can help support their baby’s brain development and potentially optimize their child’s cognitive abilities. Fruits and vegetables, such as oranges, strawberries, kiwi, broccoli, and bell peppers, are excellent sources of Vitamin C and should be incorporated into the diet of expecting women.
It is important for pregnant women to consult with healthcare professionals to determine the appropriate daily intake of Vitamin C during pregnancy. Every pregnancy is unique, and individual needs may vary depending on factors such as overall health, diet, and lifestyle.
Reduces the risk of gestational hypertension
Expecting mothers are often advised to ensure they are getting enough Vitamin C during pregnancy as it plays a crucial role in maintaining overall health. Gestational hypertension, also known as high blood pressure during pregnancy, can be a serious condition that affects both the mother and the baby. However, studies have shown that the consumption of Vitamin C, or ascorbic acid, can help reduce the risk of developing gestational hypertension.
Pregnant women who have sufficient levels of Vitamin C are less likely to experience high blood pressure compared to those with a deficiency. Vitamin C helps to strengthen the walls of blood vessels and improve blood circulation, which can prevent the onset of hypertension.
In addition to reducing the risk of gestational hypertension, Vitamin C also aids in the absorption of iron from plant-based sources. This is especially important for pregnant women who may be at risk of developing iron deficiency anemia. Iron is essential for the production of red blood cells and the prevention of anemia, which can cause fatigue and weakness.
How much Vitamin C do pregnant women need?
During pregnancy, it is recommended that pregnant women consume around 85 milligrams of Vitamin C per day. This can easily be achieved through a balanced diet that includes fruits and vegetables rich in Vitamin C, such as citrus fruits, strawberries, tomatoes, bell peppers, and broccoli. However, it is always advisable to consult with a healthcare professional to determine the appropriate amount of Vitamin C for individual needs.
Precautions
While Vitamin C is generally safe for pregnant women, it is important to avoid excessive supplementation as it can lead to negative effects. It is best to obtain Vitamin C through natural food sources rather than relying solely on supplements. Additionally, some individuals may be allergic to high doses of Vitamin C, so it is essential to consult with a healthcare professional before starting any new supplementation regimen.
In conclusion, ensuring an adequate intake of Vitamin C during pregnancy can greatly reduce the risk of gestational hypertension. Pregnant women should strive to include Vitamin C-rich foods in their diet and consult with their healthcare provider to ensure they are meeting their individual nutritional needs.
Supports healthy bones and teeth development
Pregnancy can put a significant strain on a mother’s body, and the developing baby requires an adequate supply of essential nutrients. Vitamin C, also known as ascorbic acid, plays a crucial role in supporting the healthy development of bones and teeth in both the mother and the baby.
During pregnancy, the demand for vitamin C increases as it helps in the formation and repair of collagen, a protein that provides structure to bones, cartilage, and teeth. Adequate levels of vitamin C ensure proper bone growth in the developing baby and maintain bone density in pregnant women.
Furthermore, vitamin C aids in the absorption of calcium, another vital nutrient for bone health. It helps the body utilize calcium efficiently, ensuring that both the mother and the baby have strong and healthy bones.
Research has also shown that vitamin C plays a role in preventing dental problems during pregnancy. The hormone changes that occur during pregnancy can increase the risk of gum disease and tooth decay. However, vitamin C’s antioxidant properties help protect the gums and teeth from these problems.
In addition, vitamin C supports the development of the baby’s teeth. Adequate intake of vitamin C by expecting mothers contributes to the proper formation of the baby’s teeth enamel, which is crucial for strong and healthy teeth throughout life.
It is important for pregnant women to ensure they are getting enough vitamin C to support the healthy bones and teeth development of both themselves and their babies. Incorporating vitamin C-rich foods, such as citrus fruits, strawberries, kiwi, and broccoli, into their diet is an excellent way for pregnant women to meet their daily vitamin C requirements.
Aids in the production of healthy red blood cells
Pregnancy is a critical time for mothers as their bodies undergo numerous changes to support the growing fetus. One essential nutrient that plays a vital role in the health of both women and their baby is vitamin C, also known as ascorbic acid. This vitamin is known for its immune-boosting properties, but it also aids in the production of healthy red blood cells.
During pregnancy, a woman’s blood volume increases significantly to accommodate her growing baby’s needs. This increased blood volume requires an adequate supply of healthy red blood cells, which are responsible for carrying oxygen throughout the body. Vitamin C plays a crucial role in the production of these red blood cells by supporting iron absorption.
Iron, another essential nutrient for pregnant women, is necessary for the formation of hemoglobin, a protein that allows red blood cells to carry oxygen. However, iron alone cannot be effectively absorbed by the body without the presence of vitamin C. Ascorbic acid enhances the absorption of iron from plant-based sources, such as leafy greens and legumes, ensuring that pregnant women receive the necessary iron for red blood cell production.
The importance of healthy red blood cells during pregnancy
Having an adequate supply of healthy red blood cells is crucial for pregnant women as they provide oxygen to both the mother and the developing baby. Oxygen is essential for the growth and development of the fetus, especially during the early stages of pregnancy when organ formation is occurring. Additionally, a sufficient oxygen supply ensures that the mother’s body can function optimally to support the pregnancy.
Inadequate red blood cell production can lead to a condition called anemia, which is characterized by low levels of hemoglobin in the blood. Anemia during pregnancy can increase the risk of complications, such as preterm birth, low birth weight, and developmental issues for the baby. Therefore, ensuring sufficient intake of vitamin C, along with iron-rich foods, is essential for preventing anemia and promoting the production of healthy red blood cells.
Food sources of vitamin C
Pregnant women can obtain vitamin C from a variety of food sources. Citrus fruits, such as oranges and grapefruits, are well-known for their high vitamin C content. Other fruits, including strawberries, kiwis, and pineapples, also provide significant amounts of this vitamin. Vegetables like bell peppers, broccoli, and tomatoes are excellent sources of vitamin C as well.
In addition to consuming these vitamin C-rich foods, pregnant women may also consider taking vitamin C supplements under the guidance of their healthcare provider. It is important to consult a healthcare professional to determine the appropriate dosage and ensure that it is safe and beneficial for both the mother and the baby.
| Food Source | Amount of Vitamin C (per serving) |
|---|---|
| Oranges | 70 mg |
| Strawberries | 85 mg |
| Bell Peppers | 95 mg |
| Kiwis | 64 mg |
| Broccoli | 81 mg |
| Grapefruits | 45 mg |
Reduces the risk of preeclampsia
Preeclampsia is a condition that can occur during pregnancy and is characterized by high blood pressure and damage to organs such as the liver and kidneys. It is a serious condition that can have negative effects on both the mother and the baby. However, studies have shown that taking vitamin C supplements can help reduce the risk of preeclampsia in pregnant women.
Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in various bodily functions. It is a powerful antioxidant that helps protect cells from damage and boost the immune system. In pregnant women, vitamin C helps in the formation of collagen, a protein that is important for the development of the baby’s bones, skin, and blood vessels.
Research has shown that pregnant women who consume adequate amounts of vitamin C have a lower risk of developing preeclampsia. This is because vitamin C helps improve blood vessel function and reduce inflammation, which are key factors in the development of preeclampsia.
In addition, vitamin C also helps in the absorption of iron, another important nutrient for pregnant women. Iron deficiency can increase the risk of complications during pregnancy, including preeclampsia. By ensuring an adequate intake of vitamin C, pregnant women can help prevent iron deficiency and reduce the risk of preeclampsia.
To ensure a sufficient intake of vitamin C, expecting mothers can include foods rich in vitamin C in their diet. Some good sources of vitamin C include citrus fruits, strawberries, kiwi, tomatoes, and peppers. In addition, pregnant women can also take vitamin C supplements under the guidance of their healthcare provider to meet their increased nutritional needs.
In conclusion, vitamin C plays a crucial role in reducing the risk of preeclampsia in pregnant women. By ensuring an adequate intake of vitamin C through a balanced diet and supplements, expecting mothers can help protect themselves and their babies from the potential complications of preeclampsia.
Helps prevent iron deficiency anemia
Iron deficiency anemia is a common concern during pregnancy, as the body needs more iron to support the growing baby and placenta. Expecting mothers are at an increased risk of developing this condition due to the increased blood volume and the demands of the developing baby.
Vitamin C, also known as ascorbic acid, plays a vital role in preventing iron deficiency anemia in pregnant women. It enhances the absorption of iron from plant-based sources, such as beans, lentils, and leafy greens. When consumed together with iron-rich foods, vitamin C helps the body to absorb and utilize iron more efficiently.
By including foods rich in both iron and vitamin C in their diet, pregnant women can maximize their iron intake and reduce the risk of iron deficiency anemia. Some examples of iron-rich foods include spinach, broccoli, and lean meats. Citrus fruits, strawberries, and bell peppers are excellent sources of vitamin C that can be paired with these iron-rich foods.
It is important for pregnant women to consult with their healthcare provider to determine the appropriate intake of vitamin C and iron during pregnancy. Taking supplements may be necessary to meet the recommended daily allowances, especially for women who have a limited dietary intake of these nutrients.
Ensuring an adequate intake of vitamin C can help pregnant women maintain healthy iron levels and prevent iron deficiency anemia. This is crucial for both the mother’s well-being and the healthy development of the unborn baby.
Increases the absorption of calcium
During pregnancy, expecting mothers often require increased amounts of calcium to support the development of their baby’s bones and teeth. Vitamin C, also known as ascorbic acid, plays a crucial role in the absorption and utilization of calcium in the body.
Vitamin C is a water-soluble vitamin that acts as an antioxidant, protecting cells from damage caused by free radicals. It is essential for the production of collagen, a protein that forms the structure of bones, cartilage, and connective tissues.
When it comes to calcium absorption, Vitamin C enhances the intestinal absorption of calcium from the diet. It facilitates the active transport of calcium across the intestinal lining, ensuring that an adequate amount of calcium is absorbed into the bloodstream and made available for the development of the baby’s skeletal system.
Vitamin C also assists in the maintenance of healthy bones in expectant mothers by stimulating bone-building cells and preventing the breakdown of bone tissue. This is especially important during pregnancy when the demand for calcium is higher than usual.
The importance of calcium during pregnancy
Calcium is an essential mineral that plays a critical role in the development and maintenance of strong bones and teeth. It is not only vital for the mother’s health but also for the proper growth and development of the baby.
During pregnancy, the mother’s body undergoes significant changes to support the growing fetus. Calcium is needed to help build the baby’s skeleton, teeth, and body tissues. It is also necessary for the proper functioning of the nervous, muscular, and circulatory systems in both the mother and the baby.
Ensuring an adequate intake of calcium, along with sufficient Vitamin C, is crucial for expecting mothers to support the healthy development of the baby and maintain their own bone health during pregnancy.
Supports the production of healthy amniotic fluid
Expecting mothers need an adequate intake of essential nutrients, including vitamin C, during pregnancy to support the growth and development of their baby. Among its many benefits, vitamin C plays a crucial role in the production of healthy amniotic fluid.
Amniotic fluid is the protective liquid that surrounds the fetus during pregnancy. It acts as a cushion, protecting the baby from external pressures and providing a comfortable environment for it to grow. Proper levels of amniotic fluid are essential for the healthy development of the baby’s lungs, digestive system, and musculoskeletal system.
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that supports the formation and maintenance of collagen – a protein found in many tissues, including the amniotic sac. Collagen helps provide structural support and elasticity, allowing the sac to expand as the baby grows.
The importance of vitamin C in pregnancy
Pregnant women have increased vitamin C requirements due to the growing needs of both the mother and the developing baby. Vitamin C is involved in various physiological processes, including immune function, iron absorption, and collagen synthesis.
In addition to supporting the production of healthy amniotic fluid, vitamin C also helps boost the immune system, decreases the risk of preterm rupture of membranes, and aids in the absorption of iron – a mineral essential for preventing anemia in pregnancy.
Foods rich in vitamin C
To ensure an adequate intake of vitamin C during pregnancy, it is important for pregnant women to include a variety of vitamin C-rich foods in their diet. Some excellent sources of vitamin C include citrus fruits (such as oranges and grapefruits), strawberries, kiwis, bell peppers, broccoli, and tomatoes.
It is always best to obtain nutrients from whole foods whenever possible. However, in some cases, dietary supplements may be necessary to meet the increased vitamin C needs during pregnancy. It is important to consult with a healthcare provider before starting any supplements.
In conclusion, vitamin C is an essential nutrient for pregnant women. It supports the production of healthy amniotic fluid, which is vital for the development of the baby’s organs and systems. By ensuring an adequate intake of vitamin C through a balanced diet and, if needed, supplements, expectant mothers can help promote a healthy pregnancy and the well-being of their baby.
Helps in the synthesis of neurotransmitters
Pregnant women require sufficient levels of ascorbic acid, also known as Vitamin C, for the proper synthesis of neurotransmitters. Neurotransmitters are essential chemical messengers that transmit signals between nerve cells, enabling the nervous system to function properly. Ascorbic acid plays a crucial role in the production of neurotransmitters such as dopamine and serotonin, which are involved in mood regulation, sleep, and overall mental well-being.
During pregnancy, the demand for neurotransmitters increases to support the growth and development of the fetus. Adequate levels of Vitamin C help in ensuring the production and functioning of these vital neurotransmitters, thus promoting a healthy nervous system in both the mother and the unborn child.
Furthermore, ascorbic acid also acts as an antioxidant and protects the neurotransmitters from oxidative damage. Pregnancy is a period of increased oxidative stress due to various factors such as hormonal changes and increased metabolic activity. Vitamin C’s antioxidant properties help in neutralizing the harmful free radicals and preventing damage to the neurotransmitters, ensuring their proper functioning.
It is important for expecting mothers to meet their daily recommended intake of Vitamin C through a balanced diet or supplements, as the body does not naturally produce or store it. Good dietary sources of Vitamin C include citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes. However, it is always advisable to consult with a healthcare professional regarding the appropriate dosage and sources of Vitamin C during pregnancy.
Reduces the risk of intrauterine growth restriction
Pregnant women require an adequate intake of vitamins and minerals to support the growth and development of their baby. One essential nutrient that plays a crucial role in pregnancy is vitamin C, also known as ascorbic acid. It is important for expecting women to ensure they have enough vitamin C in their diet, as it can help reduce the risk of intrauterine growth restriction (IUGR).
IUGR is a condition where the baby does not grow at a normal rate inside the womb. This can lead to various complications, including low birth weight, preterm birth, and developmental issues. Vitamin C is known for its antioxidant properties, which help protect the baby’s cells from damage caused by free radicals.
In addition to its antioxidant properties, vitamin C also plays a crucial role in collagen synthesis, which is essential for the formation of connective tissues in the baby’s body. This includes the development of the baby’s bones, skin, and blood vessels. By ensuring an adequate intake of vitamin C during pregnancy, women can help support the normal growth and development of their baby.
Sources of vitamin C for pregnant women include citrus fruits, such as oranges and grapefruits, as well as strawberries, kiwi, and broccoli. It is important to note that it is always best to obtain nutrients from whole foods rather than relying solely on supplements.
Overall, ensuring an adequate intake of vitamin C during pregnancy can help reduce the risk of intrauterine growth restriction and support the healthy growth and development of the baby.
Supports maternal tissue repair after childbirth
Mothers who are expecting or pregnant need an adequate intake of vitamin C, also known as ascorbic acid, to support various aspects of their health during pregnancy. One important benefit of vitamin C is its ability to support maternal tissue repair after childbirth.
During childbirth, the mother’s body undergoes significant physical changes and may experience tears and damage to the tissues in the birth canal. Adequate levels of vitamin C help in the formation of collagen, a protein that plays a crucial role in wound healing and tissue repair. It also supports the production of new connective tissues, helping the body to recover and heal more effectively after delivery.
A vitamin C-rich diet can also help to strengthen the immune system, which is vital during the postpartum period when the body is adjusting to hormonal changes and recovering from childbirth. Vitamin C has powerful antioxidant properties that can help to neutralize harmful free radicals, reducing inflammation and aiding in the healing process.
Including vitamin C in your diet
Pregnant women can boost their vitamin C intake by consuming a variety of fruits and vegetables. Some excellent sources of vitamin C include citrus fruits like oranges and grapefruits, strawberries, kiwi, red and green bell peppers, and broccoli. It is important to note that cooking can reduce the vitamin C content in food, so it is best to consume fruits and vegetables raw or lightly cooked to preserve their nutrient content.
Vitamin C supplementation during pregnancy
In some cases, a healthcare provider may recommend vitamin C supplements to pregnant women to ensure they are meeting their nutritional needs. It is essential to consult with a healthcare professional before starting any supplementation during pregnancy.
| Foods high in vitamin C | Vitamin C content per serving |
|---|---|
| Oranges (1 medium) | 70 mg |
| Strawberries (1 cup) | 85 mg |
| Kiwi (1 medium) | 64 mg |
| Red bell peppers (1 medium) | 152 mg |
| Green bell peppers (1 medium) | 95 mg |
| Broccoli (1 cup, cooked) | 74 mg |