You can obtain a good dose of vitamin C from nourishing sources rich in this essential nutrient, such as tangy citrus fruits, specific varieties of cherries and peppers, and vibrant, garden-fresh parsley.
Vitamin C is a water soluble nutrient, it's also known as ascorbic acid. It's can be found abundantly in various foods, particularly fruits and veggies.
It acts as a potent antioxidant within the body, serving important functions in bolstering the immune system, producing neurotransmitters, promoting collagen synthesis, and more.
Moreover, vitamin C plays a crucial role in forming collagen, supporting connective tissues, fortifying bones and teeth, and maintaining the health of your delicate blood vessels.
The recommended daily intake of vitamin C stands at 90 mg for men and 75 mg for women, as per the current daily value guidelines.
Not getting enough vitamin C can result in symptoms of deficiency, such as heightened susceptibility to infections, gum bleeding, frequent bruising and infections, delayed wound healing, anemia, and scurvy.
To calculate the % DV for the foods listed below, we have utilized the DV of 90 mg, as stated in this article.
Here 28 foods which are high in vitamin c.
Vitamin C Fruits
1. Acerola Cherry:
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These cherries, another name is Barbados cherries, It's one of the highest vitamin C content among fruits. Approximately 1,677 mg of vitamin C per 100 grams. That's more than 15 times the recommended daily intake!
2. Kakadu Plum:
Native to Australia, the Kakadu plum is a unique fruit that contains an astounding 3,100 mg of vitamin C per 100 grams, making it the world's richest natural source of this essential nutrient.
3. Guava:
Exotic and aromatic, guava is a unique fruit that contains an abundance of vitamin C, providing a tropical twist to your diet while supporting your immune system. A medium-sized guava contains around 228 mg of vitamin C.
4. Lychee:
These small and fragrant fruits are not just a unique culinary experience but also contain vitamin C. A cup of lychee fruit offers approximately 136 mg of vitamin C. They're like little vitamin C-filled flavor bombs.
5. Papaya:
Papaya is not just a tropical delight but also an abundant reservoir of vitamin C. A medium-sized papaya provides around 96.4 mg of vitamin C. It's like a vitamin C-packed tropical indulgence.
6. Kiwi:
This small, fuzzy fruit packs a powerful punch of vitamin C, making it an excellent choice for a zesty vitamin C boost.Kiwis are packed with vitamin C, delivering approximately 92.7 mg per 100 grams.
7. Strawberries:
These Sweet and juicy, strawberries offer more than just their delightful taste. They are also a good source of vitamin C, containing approximately 58.8 mg per 100 grams.
8. Oranges:
The classic citrus fruit, oranges are famous for their vitamin C content. A medium-sized orange provides about 70 mg of vitamin C, making it a refreshing choice for a citrusy boost.
9. Pineapple:
This tropical fruit not only transports you to paradise with its tropical flavor but also offers a decent amount of vitamin C. A cup of pineapple chunks contains around 78.9 mg of vitamin C.
10. Mango:
This tropical delight not only offers a burst of sweetness but also provides a substantial amount of vitamin C. A medium-sized mango contains around 45 mg of vitamin C. It's like a tropical vitamin C paradise.
11. Raspberries:
These juicy fruits not only tasty but also a great source of vitamin C. A cup of raspberries provides approximately 30.8 mg of vitamin C. They're like tiny vitamin C-packed jewels.
12. Blackberries:
With their dark and sweet flavor, blackberries bring a delightful dose of vitamin C to the table. A cup of blackberries offers around 30.2 mg of vitamin C. They're like vitamin C-rich bites of nature's goodness.
13. Blueberries:
These small and mighty berries are not only delicious but also rich in vitamin C. A cup of blueberries contains approximately 14.4 mg of vitamin C. They're like little bursts of vitamin C-packed goodness.
14. Cranberries:
Known for their tart flavor and vibrant color, cranberries provide a modest amount of vitamin C. A cup of cranberries delivers around 13.3 mg of vitamin C. They're like tangy vitamin C gems.
15. Passion Fruit:
This exotic fruit with its tangy and tropical flavor is a surprising source of vitamin C. A medium-sized passion fruit offers approximately 30 mg of vitamin C. It's like a vitamin C-infused taste adventure.
16. Pomegranate:
A medium-sized pomegranate contains around 17.1 mg of vitamin C.
Vitamin C Vegetables
17. Bell Peppers:
These vibrant and crunchy vegetables come in various colors, such as red, green, and yellow. A medium-sized red bell pepper contains around 152 mg of vitamin C, while a green bell pepper provides approximately 80 mg. They're like colorful vitamin C capsules.
18. Broccoli:
Known for its tree-like appearance and unique texture, broccoli is a nutritional powerhouse. A half-cup of cooked broccoli offers about 51.6 mg of vitamin C. It's like a green vitamin C booster for your plate.
19. Kale:
This dark leafy green vegetable has gained popularity as a superfood. A cup of raw kale packs approximately 80 mg of vitamin C. It's like a leafy vitamin C powerhouse.
20. Brussels Sprouts:
These mini cabbages are not just adorable; they also provide a decent amount of vitamin C. Half a cup of cooked Brussels sprouts contains around 48.4 mg of vitamin C. They're like bite-sized vitamin C champions.
21. Cabbage:
Whether enjoyed raw in salads or cooked in various dishes, cabbage is a nutritious vegetable. Half a cup of cooked cabbage provides around 28.5 mg of vitamin C. It's like a round dose of vitamin C crunchiness.
22. Cauliflower:
With its unique appearance and versatility, cauliflower has become a trendy vegetable. Half a cup of cooked cauliflower delivers approximately 26 mg of vitamin C. It's like a white floret of vitamin C goodness.
23. Sweet Potatoes:
These orange-fleshed root vegetables are not only delicious but also contain a small amount of vitamin C. A medium-sized baked sweet potato provides around 22.3 mg of vitamin C. They're like naturally sweet vitamin C gems.
24. Tomatoes:
Often mistaken for a vegetable, tomatoes are actually a fruit. They are a versatile ingredient used in many dishes, and half a cup of raw tomatoes offers about 12.5 mg of vitamin C. They're like juicy bursts of vitamin C freshness.
25. Green Beans:
Known for their crunch and versatility, green beans also contribute to your vitamin C intake. Half a cup of cooked green beans provides approximately 12 mg of vitamin C. They're like slender vitamin C boosters.
26. Peas:
Half a cup of peas contains approximately 11 mg of vitamin C. They're like green pods of vitamin C delight.
27. Spinach:
Popeye's favorite vegetable, spinach, offers more than just iron. It also contains vitamin C, with about 8.4 mg per cup of raw spinach. It's like a green leafy vitamin C superhero.
28. Swiss Chard:
This leafy green vegetable not only adds a pop of color to your plate but also delivers a decent dose of vitamin C. A cup of raw Swiss chard offers around 10.8 mg of vitamin C. It's like a leafy vitamin C surprise.
SUMMARY
Variety of these easy-to-find fruits and vegetables in your diet can help you meet your daily vitamin C needs and support your overall health and immunity.
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The Bottom Line
Vitamin C plays a crucial role in supporting your immune system, strengthening connective tissues, and promoting heart and blood vessel health, among other vital functions in your body.
It's important not to overlook the significance of this vitamin, as a deficiency can have detrimental effects on your overall well-being.
While most people associate vitamin C with citrus fruits, there is a vast array of fruits and vegetables that are excellent sources of this vitamin and may even surpass the levels found in citrus fruits.
Incorporating these suggested foods into your daily diet ensures that you meet your vitamin C requirements and enjoy the associated health benefits.
Ensuring an adequate intake of vitamin C is a fundamental step towards improving your overall health and safeguarding yourself against various diseases.