23 Foods High in Vitamin C
Often referred to as vitamin C, ascorbic acid is a potent antioxidant that is essential to numerous body processes. Increasing your intake of vitamin C can be achieved without taking supplements by including foods high in the substance. In addition to scavenging free radicals, vitamin C can help digest protein, strengthen bones, enhance iron absorption, produce collagen and some neurotransmitters, and reduce the risk of cancer.
Vitamin C is essential for good health. Water-soluble vitamin C is present in a wide variety of foods, including fruits and vegetables. It serves your body's antioxidant needs.
For men, the current Daily Value (DV) for vitamin C is 90 mg, while for women, it is 75 mg.
A vitamin C shortage can cause symptoms such as higher susceptibility to:
- Gum bleeding
- Recurring infections and bruises
- Poor healing of wounds
- Anemia
- Scurvy
1-Bell Peppers:
Because bell peppers are allowed to ripen longer on the vine than other peppers, they contain more nutrients. Vitamin C content in one cup of chopped red bell peppers is an astounding 191 milligrams, compared to 120 milligrams in one cup of chopped green bell peppers.
2-Oranges:
Oranges are abundant in vitamin C, just like other citrus fruits. Oranges are a common food and a major source of vitamin C in the diet.
Vitamin C content in one medium orange (Citrus sinensis) is 83 mg or 92% of the Daily Value.
The daily value (DV) of medium mandarin orange is 24 mg or 27%.
3-Lemons:
The vitamin C content of one whole fresh lemon (Citrus limon) is 45 mg or 50% of the Daily Value.
Lemon juice's antioxidant properties are demonstrated by its capacity to stop other fruits and meals from browning.
It has also been discovered that lemon juice lowers blood pressure and lessens the impact of bread on blood sugar.
4-Chili Peppers:
Vitamin C content is high in both green and red chili peppers, with approximately 109 milligrams and 65 milligrams, respectively.
5-Tomatoes:
About 17 mg of vitamin C can be found in your favorite garden vegetable though the amount varies depending on the size, variety, and other aspects of each tomato. Taking into account additional minerals like potassium, folate, and vitamin K, that represents roughly 28% of your daily recommended intake.
6-Potatoes:
are cheap, simple to prepare, and easy to preserve. One hundred grams of raw potatoes contain about 11.4 milligrams of vitamin C.
To obtain the most vitamin C, eat baked or boiled potatoes—ideally with the skin on.
7-Strawberries:
A cup (166 g) of raw strawberries, sliced, contains 97 mg of vitamin C, or 108% of the Daily Value.
Strawberries (Fragaria x ananassa) are a powerful and varied combination of:
flavonoids, folate, vitamin C, and other beneficial antioxidants
Research indicates that the consumption of strawberries regularly may help lower the risk of several health issues, such as diabetes, obesity, and cardiovascular disease, due to their high nutrient content and beneficial plant chemicals.
8-Peas:
In addition to providing a good amount of plant-based proteins, 100 g of fresh green peas have 40 mg of vitamin C. Peas are a great source of iron, vitamin C, and other nutrients. They also lower the incidence of macular degeneration, cancer, depression, and high cholesterol.
Peas go well with quinoa, stews, mashed potatoes, curries, soups, and salads.
9-Pineapple:
When mature, pineapples are a bright yellow, tropical fruit with a sweet taste. A cup of pineapple has 78.9 mg of vitamin C, and 100 g of pineapple has 47.8 mg. In addition, it is a good source of dietary fiber, calcium, potassium, and vitamin A.
10-Cherries:
These juicy, sweet, and tangy fruits are delicious. In addition, cherries are among the best sources of vitamin C, with 7 mg found in 100 g of cherries. They are also high in calcium, protein, potassium, folate, and vitamin A.
11-Kiwis:
Actinidia deliciosa, a medium kiwi, has 56 mg of vitamin C, or 62% of the daily value.
According to research, kiwis may have an inhibitory effect on blood platelets, hence lowering the risk of stroke and blood clots.
Eating kiwis may also strengthen your immune system.
According to a review published in 2022, vitamin C can strengthen the immune system by promoting its anti-inflammatory and antioxidant qualities, hence protecting against COVID-19, pneumonia, and the common cold.
12-Brussels Sprouts:
Brussels sprouts (Brassica oleracea var. gemmifera) boil to a half-cup, which yields 49 mg of vitamin C, or 54% of the Daily Value.
Brussels sprouts are rich in numerous vitamins, such as vitamin K and vitamin A, just like the majority of other cruciferous vegetables.
Both vitamins K and C are crucial for healthy bones. Specifically, vitamin C helps make collagen, the fibrous material that makes up your bones.
According to a 2018 research, eating a lot of vitamin C was linked to a 33% lower risk of osteoporosis and a 26% lower risk of hip fractures.
13-Broccoli:
Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable.
A half-cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV.
Research suggests that eating plenty of cruciferous vegetables rich in vitamin C may be associated with a decreased risk of cancer.
14-Lychees:
A single lychee (Litchi chinensis) has about 7 mg of vitamin C or 7.5% of the Daily Value, whereas a cup of the fruit has 151%.
15-Parsley:
A serving of fresh parsley (Petroselinum crispum) weighed two teaspoons (8 g) has 10 mg of vitamin C, or 11% of the daily value.
Antioxidants and vitamin K are also abundant in parsley.
A review published in 2021 states that intravenous vitamin C administration has been shown to inhibit the growth of advanced-stage tumors in animals.
Nevertheless, no such outcomes have been observed in people. Before conclusions about a possible link between vitamin C and a decreased risk or growth of cancer, more research is required.
16-Papayas:
Papaya (Carica papaya) has 88 mg of vitamin C per cup (145 g), which is 98% of the Daily Value.
In addition to its strong anti-inflammatory properties, vitamin C helps with memory.
A review published in 2021 claims that papaya extracts' antioxidant qualities have been demonstrated to alleviate the symptoms of cancer and chronic illnesses.
Also Read: Papaya Benefits and Nutrition
17-Guavas:
Vitamin C content of one guava (Psidium guajava) is 125 mg, or 138% of the Daily Value. Lycopene is an antioxidant that is especially abundant in guava.
Eating 400 g of peeled guava, or around 7 pieces of this fruit, every day for 6 weeks dramatically reduced participants' blood pressure and total cholesterol levels, according to a small 2016 study that involved 45 young, healthy individuals.
18-Cantaloupe:
This juicy, high-fiber fruit is a great source of both vitamin A and vitamin C.
Vitamin C content per cup of sliced cantaloupe (Cucumis melo var. cantalupensis) is 17.4 mg or 19% of the daily need for adults.
19-Cauliflower:
As a cruciferous vegetable, cauliflower has 48.2 mg of vitamin C per 100 g. Protein, calcium, vitamin K, potassium, and phosphorus are also abundant in it. This is how to incorporate cauliflower into your diet daily.
20-Grapefruit:
It's common knowledge that grapefruit helps people lose weight. However, did you know that this tart fruit can also strengthen your defenses against illness? This is because half a grapefruit has 38.4 mg of vitamin C and 100 g provides 31.2 mg. They are also high in dietary fiber, calcium, phosphorus, potassium, and vitamin A. This is how grapefruit is consumed.
21-Spinach:
The vitamin C content of one cup of raw, chopped mustard spinach (Brassica rapa var. perviridis) is 195 mg or 217% of the Daily Value.
Even though heat during cooking lowers the amount of vitamin C in food, 1 cup of cooked mustard greens still has 117 mg, or 130% of the Daily Value, of vitamin C.
Other nutrients that are abundant in mustard spinach and other dark, green cruciferous vegetables include:
calcium, magnesium, vitamin A, fiber, and folate.
22-Kale:
As a cruciferous vegetable, kale is also known as Brassica oleracea var. sabellica.
93 mg of vitamin C, or 103% of the Daily Value, may be found in 100 grams of raw kale.
It also contains high concentrations of vitamin K and the carotenoids zeaxanthin and lutein.
21 mg of vitamin C, or 23% of the Daily Value, may be found in one cup (118 g) of cooked kale.
A 2017 study discovered that boiling and frying leafy greens can boost the bioavailability of health-promoting chemicals, even if cooking this vegetable lowers its vitamin C concentration. This could lessen the chance of developing long-term inflammatory illnesses.
23-American Persimmons:
Persimmons are orange fruits with a tomato-like flavor. Persimmons come in a wide range of types.
The native American persimmon (Diospyros virginiana) has about nine times more vitamin C than the popular Japanese variety (Diospyros kaki).
The vitamin C content of one American persimmon is 16.5 mg, or 18% of the DV.
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