Vitamin C, a water-soluble vitamin, is present in a wide variety of foods. It’s a potent antioxidant that helps keep everything from your immune system to your neurotransmitters to your collagen in tip-top shape. Several credible sources have shown that eating a diet rich in vitamin C may lower a person’s chance of developing common diseases like heart disease. Wondering which foods are high in vitamin C? Should you take vitamin C everyday, incorporate the richest foods in vitamin C into your diet for optimal health benefits.
Collagen production, connective tissue, bone, tooth, and capillary health are all aided by vitamin C. Recently, regulatory authorities have set the Daily Values (DVs) for vitamin C at 90 mg for males and 75 mg for women..
Increased susceptibility to infection, bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy are some of the indications of a deficiency.
For the purposes of this article, we calculated the percentage Daily Value (DV) of the items listed below using the DV of 90mg.
Listed below are 25 examples of vitamin C-rich foods.
Table of Contents
Vitamin C-rich foods.
1. Kakadu plums.
Australian natural superfood Kakadu plum (Terminalia ferdinandiana) has 100 times the vitamin C of oranges.
Up to 2,907 milligrams per 100 grams, it has the greatest vitamin C content ever recorded. Vitamin C is 436 mg per 15-gram plum.
Should you take the richest foods high in vitamin C everyday to boost your immune system and overall health? It is particularly high in the antioxidant lutein and contains enough potassium and vitamin E.
- The Kakadu plum is the world’s highest source of vitamin C, with as much as 2,907 milligrams per 100 grams. A single plum contains about 484% of the daily value (DV) for vitamin C.
2. Cherry Acerola.
Half a cup of acerola cherries (Malpighia emarginata) contains 825 milligrams of vitamin C or 916% of the daily value.
Cherries abound with polyphenols and plant-based micronutrients. Their vitamin C concentration makes them antioxidant and anti-inflammatory.
- Half a cup of acerola cherries has 916 percent of the daily value for vitamin C. Eating this fruit may also mitigate exercise-induced muscular pain, oxidative stress, and inflammation.
3. Rose hips.
The rose hip is a little fruit that grows on the rose bush. It’s a great source of vitamin C.
Should you make it a habit to take the richest foods rich in vitamin C everyday to ensure you meet your nutritional needs? The 100-gram serving of rose hips contains 426 milligrams of vitamin C which is 473% of the Daily Value. Collagen production, which vitamin C is essential for, helps skin keep its strength as we get older.
- Per 100 grams, rose hips provide 426 milligrams of vitamin C. Six servings of this fruit provide 132% of the DV and may help your skin appear better than before.
4. Hot Peppers.
There are 109 milligrams of vitamin C in one green chili pepper, which is 121% of the daily value. In contrast, the amount of vitamin C found in one red chili pepper is 65 mg or 72% of the DV.
Furthermore, there is evidence that consuming spicy red chili peppers may reduce mortality. However, chili pepper health advantages need further investigation.
- Per 100 grams, vitamin C content in green chili peppers is 242 milligrams. So, you may get 121% of the DV from a single green chili pepper and 72% from a single red chili pepper.
5. Guavas.
Originally from Mexico and South America, this exotic fruit has pink flesh. One guava provides 138% of the daily value for vitamin C, which is 125 milligrams. Tomatoes contain lycopene.
Forty-five young, healthy adults were studied for six weeks, and consuming 400 grams (about seven pieces) of peeled guava each day dramatically reduced their blood pressure and total cholesterol levels.
- Per 100 grams, you’ll get 228 milligrams of vitamin C from guavas. You may get 138% of the Daily Value (DV) in a single guava fruit.
6. Yellow Peppers.
Mature sweet or bell peppers have a higher vitamin C concentration. Only one big yellow pepper contains more than twice as much vitamin C as green peppers, with a content of 342 mg (or 380% of the daily value).
Vitamin C reduces cataract risk. In a study of over 300 women, higher vitamin C intake decreased cataract progression by 33%. Does it contribute to your well-being when you prioritize consuming the richest foods high in vitamin C everyday?
- The vitamin C content of yellow peppers is greatest among sweet peppers, with 183 mg per 100 grams. There is 380% of the daily value in only one delicious yellow pepper.
7. Blackberries.
Blackcurrants (Ribes nigrum) provide 113% of the DV for vitamin C in only half a cup (56 grams). Anthocyanins, antioxidant flavonoids, give them their colour.
- There are 181 milligrams of vitamin C in 100 grams of blackcurrants. With 113% of the daily value in only half a cup, blackcurrants may help alleviate chronic inflammation.
8. Cantaloupe.
This delicious, high-fiber fruit is an excellent source of vitamin A. Even more so than oranges, cantaloupe is rich in vitamin C. Cantaloupe has 19.1% of the daily value of vitamin C that adults need, or 17.4 mg per cup.
- Cantaloupe slices provide 19.1% of the daily value for vitamin C, with 17.4 grams in only one cup. The fruit is a good source of vitamin A and fiber.
9. Parsley.
Eight grams (two tablespoons) of fresh parsley contains 10 milligrams of vitamin C or 11 percent of the daily value. The vitamin K, antioxidants, and vitamin C in parsley make it a valuable food choice. Consuming vitamin C-rich foods may help lower cancer risk.
- Per 100 grams, the vitamin C content of parsley is 133 milligrams. Two tablespoons of fresh parsley add 11% of the daily value of vitamin C to your meal, which aids with iron absorption.
10. Chopped Mustard Spinach.
One serving of raw, chopped mustard spinach contains 195 milligrams of vitamin C, or 217% of the daily value. One cup of cooked mustard greens contains 117 milligrams of vitamin C or 130% of the Daily Value.
Mustard spinach shares high levels of vitamin A, potassium, calcium, manganese, fiber, and folate found in many other dark, leafy greens.
- Per 100 grams, the vitamin C content of mustard spinach is 130 milligrams. Vitamin C content is high in this leafy green; one cup delivers 217% of the daily value when eaten raw and 130% when eaten cooked.
11. Kale.
Cruciferous vegetables include kale. Raw kale contains 103% of the daily value of vitamin C with 93 mg per 100 grams.
One cup (118 g) of cooked kale contains approximately 23% of the Daily Value of vitamin C. Although vitamin C is lost during cooking, one research revealed that boiled and fried leafy greens increased the bioavailability of health-promoting chemicals, which may help prevent chronic inflammatory disorders.
- Per 100 grams, kale has 93 milligrams of vitamin C, but a gently cooked cup has just 21 milligrams.
12. Kiwis.
There are 56 milligrams of vitamin C in a medium kiwi, which is 62% of the daily value. Kiwis suppress platelets, reducing the risk of blood clots and stroke. Should you aim to include the richest foods source of vitamin C as part of your everyday nutrition to maintain a strong immune system?
The immune system may also benefit from eating kiwis. Eating two kiwis each day for four weeks boosted white blood cell activity by 20% in research involving 14 men with vitamin C insufficiency. Vitamin C levels in the blood were normalized after just one week, with a 275% rise.
- Vitamin C content in kiwis is 75 milligrams per 100g. The vitamin C in only one medium-sized kiwi helps with circulation and the immune system.
13. Broccoli.
Cruciferous vegetables include broccoli. There are 51 milligrams of vitamin C in half a cup of cooked broccoli, which is 57% of the daily value.
Multiple observational studies have shown a probable link between consuming plenty of cruciferous vegetables high in vitamin C and a lower risk of cancer. One research indicated that obese persons whose diets included 30 grams of broccoli sprouts per day had lower levels of the inflammatory marker C-reactive protein. Wondering which foods are high in vitamin C? Should you take vitamin C everyday, incorporate the richest foods in vitamin C into your diet for optimal health benefits.
- Per 100 grams, there are 65 milligrams of vitamin C in broccoli. Broccoli contains 57% of the Daily Value (DV) for vitamin C per half cup and may reduce the risk of inflammatory disorders if consumed regularly.
14. Brussels sprouts.
Half a cup of cooked Brussels sprouts has 49 milligrams of vitamin C or 54 percent of the daily value. The benefits of vitamins C and K for bone health are mutual. For instance, collagen, the fibrous component of your bones, benefits from vitamin C’s presence. In 2018, big research found a 26% hip fracture risk reduction and a 33% osteoporosis risk reduction.
- Per 100 grams, the vitamin C content of Brussels sprouts is 85 milligrams. The vitamin C in just half a cup of steamed Brussels sprouts supplies 54% of the daily value and may help your bones stay strong and healthy.
15. Lemons.
In the 1700s, lemons were often used to treat scurvy among sailors. There are 45 milligrams of vitamin C in a single raw lemon, which is half the daily requirement. Lemon juice’s vitamin C functions as an antioxidant, as shown by the fact that it stops other fruits and foods from becoming brown.
The enzyme polyphenol oxidase is activated when oxygen is introduced to the cut surface of fruits and vegetables. The resulting oxidation causes the food to change color. By creating a barrier with the lemon juice, browning is delayed or stopped altogether. Blood pressure is lowered and the glycemic impact of bread is mitigated by drinking lemon juice.
- One medium lemon provides 50% of the daily requirement for vitamin C, with 53 milligrams per 100 grams. Antioxidant vitamins like vitamin C help prevent the browning of cut fruits and vegetables.
16. Lychee.
Nearly 7 mg of vitamin C, or 7.5% of the DV, may be found in a single lychee, while a single cup of lychees can supply 151% of the DV. Should you actively incorporate the richest vitamin C foods into your everyday eating routine to support optimal wellness?
Gallic acid, rutin, epicatechin, chlorogenic acid, caffeic acid, kaempferol, quercetin, luteolin, and apigenin are only some of the polyphenol chemicals found in lychees.
- Vitamin C content in lychees is 72 milligrams per 100 grams. One lychee has around 7.5% of the daily value for vitamin C, whereas a cup of them has 151%.
17. American Persimmons.
Orange in color, persimmons resemble tomatoes in shape. There’s a wide range of options available. The Native American persimmon (Diospyros virginiana) has about nine times as much vitamin C as the Japanese variety.
There are 16.5 milligrams of vitamin C in a single American persimmon, which is 18% of the daily value.
- There are 66 milligrams of vitamin C in every 100 grams of American persimmons. For example, one American persimmon has 18% of the daily value for vitamin C.
18. Papayas.
Papaya contains 88 mg of vitamin C per cup (145 g), which is equivalent to 98% of the daily requirement. Vitamin C’s powerful anti-inflammatory actions in the brain can help with memory.
For 6 months, researchers gave a concentrated papaya powder to 20 adults with moderate Alzheimer’s.
- Per 100 grammes, papaya has 61 milligrammes of vitamin C. There are 88 milligrams of vitamin C in a single cup of papaya, which may be beneficial to brain health.
19. Strawberries.
The 97 milligrams of vitamin C in 166 grams (1 cup) of sliced strawberries (108% DV) can be found in both reputable sources.
According to research, eating strawberries on a daily basis may help lower the risk of numerous health disorders due to their high nutritional and beneficial plant chemical content.
- 100 grams of strawberries include 59 milligrams of vitamin C. The vitamin C content of one cup of strawberry slices is 97 milligrams. The benefits to your heart and brain from eating this fruit might be substantial.
20. Oranges.
The vitamin C content of one medium-sized orange is 83 milligrams or 92% of the daily value.
Oranges are a popular fruit and a good source of vitamin C. You may also get enough vitamin C from other citrus fruits. You can get almost half your daily value (DV) by eating half a pink grapefruit (46 mg), a medium-sized mandarin (24 mg), and the juice of one lime (13 mg).
- There are 59 milligrams of vitamin C in every 100 grams of oranges. There are 83 milligrams of vitamin C in a medium-sized orange. Grapefruits, mandarins, and limes are other excellent vitamin C sources.
21. White Potato.
It’s time to rewrite the story if you’ve been informed that the most popular carbohydrates can’t be a part of a healthy lifestyle. The typical waxy, brown russet potato, which is roughly the size of a medium potato, has around 17 mg of vitamin C, or about 35% of your daily need. They also contain significant amounts of potassium and vitamin B6.
The best way to enjoy them is to omit the tater tots and French fries. According to Peart, the secret to healthy potatoes is to avoid frying them in oil and tossing plenty of butter and salt on top. If you want that crispy crunch, try frying them in the air fryer with a thin layer of heart-healthy olive oil. You can also boil or bake them.
Additionally, there’s always the traditional baked potato (just add cheese and broccoli), or, for something a bit different, try making walnut zucchini potato pancakes.
22. Tomatoes.
Approximately 17 mg of vitamin C is present in your favorite garden vegetable (er, fruit), however, the quantity in each tomato varies depending on its size, variety, and other elements. Without considering other minerals like potassium, folate, and vitamin K, the richest foods in vitamin C provide approximately 28% of your daily recommended consumption.
Enjoying them: Although you undoubtedly already have a few go-to tomato recipes, there are many more ways you can cook them because of their adaptability. Try this four-ingredient tomato sauce for a fast, simple, and delectable alternative that dresses up ordinary pasta without the added sugar and preservatives of bottled sauce.
23. Kohlrabi.
Do healthcare professionals advise regularly taking in the richest sources of vitamin C everyday to support your immune function? Kohlrabi isn’t very attractive in terms of appearance. However, what really matters is what’s within, right? This Brassica plant that resembles an extraterrestrial has 84 milligrams of vitamin C per cup. Additionally, it has cancer-preventive qualities like its Brassica relatives. Spiralize it into vegetarian noodles, use it for cabbage in slaws, or just chop it into bits and sauté in olive oil.
24. Peaches.
138 milligrams of vitamin C are impressively present in one medium peach. The delicious summer fruit may be eaten straight out of the bag as a quick snack on the go, added to muesli or pancakes, or used to create a salsa for grilled chicken or fish.
25. Cooked Cabbage.
Although cooked cabbage offers more vitamin C than raw cabbage, both may be added to your regular diet. Although heating decreases the volume of any meal, which lowers vitamin C content, you’ll still receive more vitamin C per cup of cooked cabbage.
Cabbage shrinks as it is cooked. Therefore, cooked cabbage has a greater concentration of vitamin C per serving than raw cabbage. For every cup of cooked cabbage, about two cups of raw cabbage must first be consumed.
As a result, although a cup of cooked cabbage has more like 60 mg of vitamin C, a cup of raw cabbage only contains approximately 30 mg. In addition, cabbage has fiber, minerals, vitamin K, and antioxidants. Should you aim to consume the richest foods high in vitamin C everyday to maintain your body’s natural defense mechanisms?
Conclusion.
Vitamin C supports the immunological, cardiovascular, connective, and blood vessel systems.
There may be health consequences if you don’t receive enough of this vitamin. Many fruits and vegetables are high in vitamin C, but citrus fruits have the most.
You may meet your nutritional requirements by consuming a combination of the items listed above. Vitamin C is crucial to good health and disease prevention, thus eating foods high in it is a must.
FAQ’s.
What are some vitamin C-rich foods?
Citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, kiwi, papaya, pineapple, mango, and guava, are all good sources of vitamin C.
What kinds of foods have a lot of vitamin C?
Oranges, strawberries, kiwis, papaya, pineapple, mango, and guava are all fruits that are high in vitamin C.
Can you get vitamin C from oranges?
Yes, oranges are a good way to get vitamin C. They have a lot of this vitamin in them.
Do strawberries have a lot of vitamin C in them?
Yes, it is known that strawberries have a lot of vitamin C in them. They are a tasty and healthy way to get this vitamin.
What kinds of veggies have a lot of vitamin C?
Yes, bell peppers (especially red and yellow peppers), broccoli, Brussels sprouts, kale, and spinach are all veggies that are high in vitamin C.
What kinds of citrus foods have the most vitamin C?
Some of the best sources of vitamin C are citrus foods like oranges, lemons, and grapefruits.
Can you get vitamin C from bell peppers?
Yes, bell peppers are a great source of vitamin C, especially red and yellow peppers.
Can you name some vitamin C-rich tropical fruits?
Papaya, pineapple, mango, and guava are all kinds of tropical foods that are high in vitamin C.
What kinds of fresh greens are high in vitamin C?
Yes, leafy greens like kale, spinach, and mustard greens are high in vitamin C.
Have you heard that tomatoes have a lot of vitamin C?
Yes, tomatoes do have a lot of vitamin C in them. They can be used in a lot of different ways and are a good source of this vitamin.
Is there a type of berry that has a lot of vitamin C?
Yes, berries like raspberries and strawberries have a lot of vitamin C.
Can you name some plants and spices that contain vitamin C?
Parsley, thyme, and chili peppers are all herbs and spices that are good sources of vitamin C.
Is vitamin C found in any foods that are hard to find?
Yes, kiwis, papayas, and guavas are all unusual fruits that are high in vitamin C.
What kind of fruit has a lot of vitamin C?
Melons that are high in vitamin C include cantaloupe and honeydew.
Is there a fruit that is known for having a lot of vitamin C?
Yes, camu camu, acerola cherries, and baobab fruit are all superfoods that are known for being high in vitamin C.
Do eggs have a lot of vitamin C?
No, eggs are not thought to have a lot of vitamin C. They don’t have much vitamin C.
Is there a lot of vitamin C in bananas?
The amount of vitamin C in bananas is not very high. Even though they have a little bit of vitamin C, it is not as much as in other foods.
Which veggie is loaded with vitamin C?
Bell peppers are known to have a lot of vitamin C, especially the red and yellow ones. They have a lot of this vitamin and are a great veggie source of it.
What drink has a lot of vitamin C in it?
Vitamin C-rich drinks are often made from citrus foods like oranges and grapefruits. Lemonade and some fruit shakes are also well-known drinks that are high in vitamin C.
How do I get 100% of my everyday vitamin C?
You can eat a range of vitamin C-rich foods, like citrus fruits, strawberries, kiwi, bell peppers, and fresh greens, to get the full amount of vitamin C you need each day. You could also think about taking a vitamin C tablet after talking to a doctor or nurse.
How much vitamin C is in each fruit?
The amount of vitamin C in guava is one of the biggest among widely eaten fruits. It is one of the foods thought to have the most vitamin C.
Which is the most vitamin C-rich fruit?
People often call acerola cherries the “king of vitamin C” because they have one of the most vitamin C of any food.
How much vitamin C do you need everyday?
The amount of vitamin C you should take every day depends on things like your age and gender. The recommended daily amount for most people is between 75 and 90 milligrams per day.
Is lemon rich in vitamin C?
Lemons do have a lot of vitamin C in them. Even though they might not have as much vitamin C as some other foods, they still add to your total diet.
