List of 15 foods Very Rich in Vitamin C
Last updated on May 16th, 2023 at 09:44 pm
5 minutes read.
In this article:
Overview
There are some selected food you can eat to supply your body with enough vitamin C
These foods include citrus fruits, certain types of cherries and peppers, and fresh parsley.
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits, and vegetables.
It functions as a powerful antioxidant in the body and plays important roles in immune function, neurotransmitter production, collagen synthesis, and more.
Getting enough vitamin C in your diet may help reduce the risk of common health conditions like heart disease. (1, 2, 3)
In addition, Vitamin C is vital for collagen synthesis, connective tissue, bones, teeth, and small blood vessels. (4)
The current daily value (DV) for vitamin C is 90 mg for men and 75mg for women.
Deficiency symptoms include higher susceptibility to infections, bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy. (5, 6)
For the purposes of this article, I have used the daily value (DV) of 90mg for calculating the %DV for the list of foods below.
Here are 20 foods that are high in vitamin C.
Eating the 15 foods listed below will help you get the amount of vitamin C your body needs:
1. Kakadu plums
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.
It has the highest known concentration of vitamin C, containing up to 2,907 mg per 100 grams. Just one plum (approximately 15 grams) packs 436 mg of vitamin C, which is 484% of the DV. (7, 8)
It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health. (9)
2. Chili peppers
One green chili pepper contains 109 mg of vitamin C or 121% of the DV. In comparison, one red chili pepper delivers 65 mg or 72% of the DV. (8, 10, 11)
Moreover, there’s also evidence that hot red chili pepper consumption may decrease mortality. (12)
However, more research is required to fully understand the health benefits of chili peppers.
Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
3. Cashew apple/fruit
Studies show that cashew apples contain the highest amount of vitamin C (203.5 mg/100 ml) of edible portion. Cashew apple, rich in Vitamin C is known as an unconsumed product because of its astringent and acrid principles. (13, 14)
4. Mango
There are several scientific research that depicts mango as a fruit rich in dietary fiber, quercetin, kaempferol, vitamin E, beta-carotene, and vitamin C which have the potential to improve lipid profiles and lower blood glucose. (15)
5. Papayas/pawpaw
One cup (145 grams) of papaya provides 88 mg of vitamin C or 98% of the DV. (8, 17)
Vitamin C also aids memory and has potent anti-inflammatory effects on your brain. (18)
In one study, 20 people with mild Alzheimer’s were given a concentrated papaya powder for 6 months. The results showed decreased inflammation and a 40% reduction in oxidative stress. (19)
Papaya contains 61 mg of vitamin C per 100 grams. One cup of papaya delivers 88 mg of vitamin C, which may help support cognitive function.
6. Strawberries
One cup of sliced strawberries (166 grams) provides 97 mg of vitamin C or 108% of the DV. (8, 20)
Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants. Vitamin C is a water-soluble vitamin unlike fat-soluble vitamins it’s impossible to consume it in excess from natural food.
Studies suggest that, because of their high content of nutrients and beneficial plant compounds, regularly eating strawberries may help reduce the risk of several health conditions. (20)
Strawberries contain 59 mg of vitamin C per 100 grams. One cup of strawberry slices delivers 97 mg of vitamin C. This nutritious fruit may help your heart and brain health.
7. Oranges
One medium-sized orange provides 83 mg of vitamin C, which is 92% of the DV. (8, 21)
Widely eaten, oranges make up a significant portion of dietary vitamin C intake.
Other citrus fruits can also help you meet your vitamin C needs. For example, half a pink grapefruit contains 46 mg, or 51% of the DV, a medium-sized mandarin 24 mg, or 27% of the DV, and the juice of one lime 13 mg, or 14% of the DV. (8, 22, 23, 24)
8. Guavas
This pink-fleshed tropical fruit is native to Mexico and South America.
A single guava contains 125 mg of vitamin C or 138% of the DV. It’s particularly rich in the antioxidant lycopene. (8, 25)
A 6-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels. (26)
Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 138% of the DV for this vitamin.
Bear in mind that as much as consuming natural food rich in vitamin C in excess cannot cause you any health problems, taking vitamin C supplements/tablets in excess may cause kidney stones.
9. Sweet yellow peppers
The vitamin C content of sweet or bell peppers increases as they mature.
One large yellow pepper provides 342 mg of vitamin C, or 380% of the DV, which is over twice the amount found in green peppers. (8, 27, 28)
Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.
A study of over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared with those with the lowest intakes. (29)
10. Blackcurrants
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 102 mg of vitamin C or 113% of the DV. (8, 29)
Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and neurodegenerative diseases. (30 )
Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 113% of the DV for vitamin C and may help reduce chronic inflammation.
11. Mustard spinach/spinach/anyara
One cup of raw chopped mustard spinach provides 195 mg of vitamin C or 217% of the DV. (8, 31)
Even though the heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV. (8, 32)
As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber, and folate.
Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.
12. Kale
Kale is a cruciferous vegetable.
A 100-gram portion of raw kale provides 93 mg of vitamin C or 103% of the DV. It also supplies high quantities of vitamin K and the carotenoids lutein and zeaxanthin. (8, 33)
One cup (118 g) of cooked kale provides 21 mg, or 23% of the DV for vitamin C. (8, 34)
While cooking this vegetable reduces its vitamin C content, one study found that boiling and frying leafy greens can increase the bioavailability of health-promoting compounds, which may help reduce chronic inflammatory diseases. (35)
Kale contains 93 mg of vitamin C per 100 grams, while a lightly steamed cup provides 21 mg.
13. Kiwis
One medium kiwi packs 56 mg of vitamin C or 62% of the DV. (8, 36)
Research shows that kiwis can have an inhibitory effect on blood platelets, which may help reduce the risk of blood clots and stroke. (37)
Kiwi consumption may also benefit the immune system.
A study involving 14 men with vitamin C deficiency found that eating two kiwis daily for 4 weeks increased white blood cell activity by 20%. Blood levels of vitamin C normalized after just 1 week, having increased by 275%. (38)
Kiwis contain 75 mg of vitamin C per 100 grams. One medium-sized kiwi provides 62% of the DV for vitamin C, which benefits blood circulation and immunity.
14. Brussels sprouts
One-half cup of cooked Brussels sprouts provides 49 mg, or 54% of the DV for vitamin C. (8, 39)
Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese, and potassium.
Both vitamins C and K are important for your bone health. In particular, vitamin C aids the formation of collagen, which is the fibrous part of your bones.
A large 2018 review found that a high dietary intake of vitamin C was associated with a 26% reduced risk of hip fractures and a 33% reduced risk of osteoporosis. (40)
Brussels sprouts contain 85 mg of vitamin C per 100 grams. One-half cup of steamed Brussels sprouts provides 54% of the DV for vitamin C, which may improve your bone strength and function.
15. Lemons
Lemons were given to sailors during the 1700s to prevent scurvy. One whole raw lemon provides 45 mg of vitamin C or 50% of the DV. (8, 41)
The vitamin C in lemon juice also acts as an antioxidant, evident through its ability to prevent other fruits and foods from browning.
When fruits and vegetables are cut, the enzyme polyphenol oxidase is exposed to oxygen. This triggers oxidation and turns the food brown. Applying lemon juice to the exposed surfaces acts as a barrier, preventing the browning process. (42)
Lemon juice has also been found to reduce blood pressure and lower the effects of bread on blood sugar. (43, 44)
Lemons contain 53 mg of vitamin C per 100 grams, with one medium lemon delivering 50% of the DV. Vitamin C has potent antioxidant benefits and can keep your cut fruits and vegetables from turning brown.
16. Strawberries
One cup of sliced strawberries (166 grams) provides 97 mg of vitamin C or 108% of the DV. (8, 45)
Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants.
Studies suggest that, because of their high content of nutrients and beneficial plant compounds, regularly eating strawberries may help reduce the risk of several health conditions. (46)
Conclusion
Vitamin C is a water-soluble vitamin unlike fat-soluble vitamins, it dissolves freely in the water.
It’s vital for your immune system, connective tissue, and heart and blood vessel health, among many other important roles.
Not getting enough of this vitamin can have negative effects on your health.
While citrus fruits may be the most well-known source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.
By eating some of the foods suggested above each day, your needs should be covered, however, getting more vitamin C through tablets and supplements may cause kidney stones .
Therefore it’s advisable to consume more from diet instead.
However, there are other fruits and vegetables rich in vitamin C that you can source in your location that I may not mention here.
A diet rich in vitamin C is an essential step toward positive health benefits and disease prevention.
I hope you get the value worth your time. I appreciate the time you spend with me. Leave a comment if you find this article helpful. Feel free to share with me any of your favorite fruits rich in vitamin C I didn’t mention here in the comment below.
MEDICAL DISCLAIMER
The content provided in living Good Blog is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good Blog takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
