Miriam Gonzales
Ascorbic acid, popularly known as vitamin C, is a major antioxidant that plays a vital role in many bodily functions ( 1 ). Including vitamin C foods in your diet is a fantastic way to increase your usage of this nutrient, rather than relying on supplements. Together with scavenging free radicals, vitamin C can likewise help in reducing the risk of cancer, manufacture collagen and some natural chemicals, strengthen the bones, improve iron absorption, and metabolize healthy protein ( 2 ), ( 3 ).
Unfortunately, the human body cannot synthesize this vital nutrient ( 4 ). To meet its daily recommended intake, which is 90 mg for men and 75 mg for women per day, you should include foods rich in vitamin C in your diet regularly ( 5 ).
When we talk about foods rich in this vitamin, many people consider citrus foods. However there is a variety of other foods which you can consist of apart from citrus fruit in your diet to enhance your vitamin C degrees. Learn what they are from the write-up below.
But first, let us discuss a few interesting facts about Vitamin C.
In This Article
What Is Vitamin C?
Vitamin C, a water-soluble vitamin, is a small carbohydrate molecule, first identified by Albert von Szent Györgyi in 1920. He found that it was able to cure scurvy, a serious problem created because of a long duration of nonconsumption of fruits and vegetables. This scurvy healing molecule was called vitamin C, and the C stands for ascorbic acid as "ascorbic" indicates anti-scurvy. Vitamin C is naturally found in various foods and is a necessary nutrient for both pets and plants ( 6 ). However, it can not be manufactured by human beings, primates, test subject, birds, fish, and some bats. This is since one of the genes coding an enzyme (I-gluconolactone oxidase) needed for vitamin C synthesis evolved right into a nonfunctional gene.Therefore, human beings require to depend upon fruits and veggies for vitamin C and shield themselves from numerous diseases.
TriviaIt’s crucial to store vitamin C-rich foods and products properly. It is a delicate antioxidant and begins to denature or degrade at 86°F or temperature above 140°F.
Scurvy is no longer that prevalent. So, why is vitamin C consumption essential? Well, here’s your answer.
Why Is Vitamin C Important?
Vitamin C or ascorbic acid is an electron donor. After donating an electron to a recipient molecule, it becomes ascorbate, which is an essential cofactor for various enzymatic reactions in the body ( 7 ). When there’s a deficiency of vitamin C, the lack of cofactor prevents the reactions from taking place, which ultimately leads to weak immunity, weak bones, infections, skin problems , poor wound healing, joint pain, depression , fatigue, inflammation, bleeding gums, scurvy, and anemia ( 8 ). So, it is clear that vitamin C is crucial to maintain a healthy body and strong immunity.
A study conducted on greater than 13,000 European males and females aged 42-- 82 discovered that the fat-free mass% and fat-free mass standardized by BMI actions were higher in individuals with sufficient vitamin C levels than in those with low vitamin degrees-- 3.4% and 3.9% in females and 1.6% and 2.0% in men respectively.
TriviaSmoking (including passive smoking) can further reduce vitamin C levels in the body (65). Therefore, avoid smoking and tobacco exposure to prevent health issues related to low vitamin C levels.
Main Idea – Include vitamin C in your daily diet to prevent most diseases and lead a healthy life.
Here are the 39 vitamin C-rich foods that you must include in your diet.
40 High Vitamin C Foods List
Check out here some of the best foods with high vitamin C in detail. Here we list out what are the best vitamin c fruits and vegetables.
1. Rose Hips
| Name | Vitamin C Content | Serving Size | DV% |
| Rose Hips | 426 mg | 100 g | 710 |
Rose hip or rose haw is an accessory fruit of the rose plant that is mostly used to prepare jams, jellies, syrups, herbal teas, wines, marmalade, and rose hip soup. It is one of the top foods rich in vitamin C – 100 g serving of rose hips contains 426 mg of vitamin C ( 9 ).
How To Include In Your Diet
You can have rose hip tea or rose hip soup or prepare rose hip jam, jelly, or rose hip crackers. Or you can add them to your ice cream or cakes.
Anita, a blogger, shared that you need to procedure climbed hips before making tea by topping and trailing them, reducing them in half, and deseeding them. She specifies in her blog, "I had two type of increased hips-- the long, orange kind (like chili peppers!) and the round, deep red ones. The orange ones were less complicated to refine because they were softer with less seed ( i ).” She adds, “Boiling the hips for 10 minutes (which would have softened the red rose hips as well) is what is recommended, but I thought my tea tasted just dandy.”
2. Green Chili
| Name | Vitamin C Content | Serving Size | DV% |
| Green Chili, Hot | 242 mg | 100 g | 404 |
Surprise! Green chilies is considered one of the best vitamin C food sources than limes, oranges, and lemons. Just 100 g of green chilis contains 242 mg of vitamin C, and 1 green chili contains 109 mg of vitamin C ( 10 ). That’s good news for those who love consuming it.
How To Include In Your Diet
You can include a little chopped green chili to your salad to provide it a hint of spiciness. Include environment-friendly chilis to curries or stews. You can likewise make pickle and have it as a dressing. Remember, if you can not endure the warmth of eco-friendly chilis or experience IBS i X Irritable bowel syndrome, an intestinal condition that causes constipation, diarrhea, flatulence, and stomach pain. /IBD, stomach ulcer, or had a recent intestinal surgery, please avoid consuming anything spicy, and that includes green chilis.
3. Guava
| Name | Vitamin C Content | Serving Size | DV% |
| Guava | 228.3 mg | 100 g | 381 |
The ripe and aromatic guavas are one of the richest sources of vitamin C in the fruits category, with 100 g of the fruit containing 228.3 mg of vitamin C, or 1 guava containing about 125 mg vitamin C ( 11 ). Hence, if you consume one guava today, you do not have to worry about your vitamin C intake for the next day as well. Here are the various ways you can include it in your daily diet.
How To Include In Your Diet
Apart from consuming a guava as it is, you can add ripe guava slices to a salad made with cucumber , beetroot, carrot , and apples. You can also drink freshly pressed guava juice with a dash of lime juice and a pinch of pink Himalayan salt. You may also spread a teaspoon of guava jelly on your toast.
4. Yellow Bell Pepper
| Name | Vitamin C Content | Serving Size | DV% |
| Yellow Bell Pepper | 183 mg | 100 g | 306 |
Yellow bell pepper is considered one of the highest vegetables high in vitamin C – 183 mg of vitamin C in 100 g, and 1 large yellow bell pepper contains 342 mg vitamin C ( 12 ). You must consume this vegetable to boost your immunity and make your meals more colorful. Here’s how you can include in your daily diet.
How To Include In Your Diet
Add slices of yellow bell pepper to your salad, sandwich, wraps, etc. You can also add yellow bell pepper cubes to pasta or use it in Asian or Mexican cuisines. You can also stuff it with chopped mushrooms or chickpeas or any vegetable of your choice and bake it to make a super tasty and healthy meal.
5. Parsley
| Name | Vitamin C Content | Serving Size | DV% |
| Parsley | 133 mg | 100 g | 222 |
This humble herb contains highest amount of vitamin C, with 100 g of it containing 133 mg of vitamin C, and 1 tablespoon of it containing 5 mg of vitamin C ( 13 ). It not only adds flavor and taste to your food but also helps boost your immunity. So, start including parsley in your daily diet from now on. Here are the various ways to do that.
How To Include In Your Diet
Add sliced parsley to mouthwatering tarts or quiches. Sprinkle sliced parsley on your salad or add it to your morning vegetable smoothie. Garnish veggie or chicken stew with parsley or prepare a sauce with it to offer meat or fish an unique fresh taste.
6. Red Bell Pepper
| Name | Vitamin C Content | Serving Size | DV% |
| Red Bell Pepper | 128 mg | 100 g | 213 |
They are scarlet, attractive, and rich in vitamin C. Did you know that a 100 g serving of red bell pepper contains 142 mg of vitamin C ( 14 )? What’s more, red bell peppers taste good and can make look any dish visually alluring. Here’s how you can include them in your daily diet.
How To Include In Your Diet
Add red bell pepper slices to your salad, wrap, or sandwich. You can also add red bell pepper to Asian or Mexican cuisines. It goes well with chicken or fish stews. Add it to your morning smoothie for an extra dose of vitamin C.
7. Kale
| Name | Vitamin C Content | Serving Size | DV% |
| Kale | 120 mg | 100 g | 200 |
Kale is also known as leaf cabbage and is considered one of the most nutritious leafy greens. It contains 93.4 mg of vitamin C in 100 g, and 80.4 mg of the vitamin in a cup of chopped kale ( 15 ). This is considerably higher than a cup of chopped spinach, which provides only 8.4 mg vitamin C.
How To Include In Your Diet
You can consume kale by adding it to your early morning smoothie, salad, or stews. You can also make kale wraps with mushrooms or prawns in addition to various other veggies. An additional method is to include kale as opposed to lettuce in your hamburger or include kale as a covering on your pizza to make it a healthy and balanced choice.
8. Kiwi
| Name | Vitamin C Content | Serving Size | DV% |
| Kiwi | 92.7 mg | 100 g | 155 |
Kiwi or Chinese gooseberry is a delicious tropical fruit and is loaded with vitamin C – 100 g kiwi contains 92.7 mg vitamin C, or 1 medium kiwi contains 70.5 mg vitamin C ( 16 ). It has a sweet and sour taste and a smooth texture. Kiwi is also a great source of vitamin A, dietary fiber, calcium, magnesium, and potassium. Here’s how you can include it in your daily diet.
How To Include In Your Diet
Add kiwi to your early morning shake or juice it. Have it for morning meal or as an evening snack. You can likewise make detox drinks with kiwi, cucumber, and mint. If you get on a weight-loss diet or in a cleansing setting, include kiwis to a bowl of various other fruits and have it for lunch.
9. Broccoli
| Name | Vitamin C Content | Serving Size | DV% |
| Broccoli | 89.2 mg | 100 g | 149 |
You will find broccoli on almost every healthy vegetable list. And this list is no exception! That’s because 100 g of this highly nutritious cruciferous vegetable contains 89.2 mg of vitamin C ( 17 ). There are various ways you can include broccoli in your diet . Here are a few of them.
How To Include In Your Diet
You can prepare an extremely healthy and balanced broccoli shake in the early morning for morning meal or sauté it with other veggies. Or cook it and have it with baked wonderful potato/fish/chicken bust. You can likewise make broccoli covered dish or make wheat pasta with broccoli.
10. Brussels Sprouts
| Name | Vitamin C Content | Serving Size | DV% |
| Brussels Sprouts | 85 mg | 100 g | 142 |
These small green veggies are not just rich in nutritional fiber and protein however are likewise an excellent source of vitamin C, with 100 g of raw Brussels sprouts including 85 mg vitamin C, and 1 mug including 74.8 mg. They are additionally rich in vitamin A, vitamin K , folate, potassium, calcium, and magnesium ( 18 ).
How To Include In Your Diet
You can prepare Brussels sprouts casserole. Bake or roast them or add them to your breakfast bowl containing bacon and avocado. You can also add them to soup or healthy homemade pizza.
11. Cloves
| Name | Vitamin C Content | Serving Size | DV% |
| Cloves | 80.8 | 100 g | 135 |
Clove is mainly used as a spice in Indian, Pakistani, Bangladeshi, Sri Lankan, Tanzanian, and Malagasy foods. It includes preference and life to numerous dishes. It has anti-inflammatory, antiviral, and disinfectant properties and is good for treating wisdom toothache. Cloves are additionally loaded with vitamin C-- 100 g of clove includes 80.8 mg of vitamin C, and 1 tsp of clove powder contains 1.6 mg of vitamin C ( 19 ). Not sure how to include it in your daily diet? Here’s how.
How To Include In Your Diet
Spruce up your curries with cloves or include scent to your ordinary bowl of rice by including one or two cloves. You can additionally straight chew a whole bud, which will certainly function as a mouth freshener. Or include half a tsp of clove powder to your morning juice or smoothie mix.
12. Lambsquarters
| Name | Vitamin C Content | Serving Size | DV% |
| Lambsquarters | 80 mg | 100 g | 133 |
Lambsquarters, also known as goosefoot and bacon weed, can grow anywhere from the wild to the pot in your garden. It is a rich source of vitamin C, with 100 g containing 80 mg of vitamin C ( 20 ). You can buy this super healthy leafy veggie from the farmer’s market or a nearby supermarket. Here’s how you can use it.
How To Include In Your Diet
Bake an egg for breakfast with lambsquarters. Include them to your breakfast smoothie mix or evening juice, or make a delicious salad with apples, beetroot, lambsquarters, tomato, and olive oil. You may sauté it with other veggies and toss in a few cubes of poached chicken breast.
13. Lychee
| Name | Vitamin C Content | Serving Size | DV% |
| Lychee | 71.5 mg | 100 g | 119 |
One of the highest vitamin C fruits in this list. Sweet and succulent lychees are not only delicious, they are super healthy too. One lychee contains 6.8 mg vitamin C, and 100 g of lychees contains 71.5 mg vitamin C. They are also rich in potassium and healthy fats ( 21 ). Here’s how you can include them in your daily diet.
How To Include In Your Diet
You can have lychee fruit or make juice. You may also add it to your morning smoothie or add chopped lychee to your detox drinks, fruit salad, or even cakes.
14. Mustard Greens
| Name | Vitamin C Content | Serving Size | DV% |
| Mustard Greens | 70 mg | 100 g | 117 |
Mustard greens contain a good quantity of vitamin C-- 100 g mustard greens consists of 70 mg vitamin C, and 1 cup of cut mustard eco-friendlies includes 39.2 mg vitamin C. They are also rich in dietary fiber, vitamin A, vitamin K, calcium, magnesium, and potassium and have no cholesterol ( 22 ). There are various ways to include mustard greens in your daily diet to improve your overall health. Here’s how.
How To Include In Your Diet
You can sauté them or add to vegetable/chicken broth, chickpea salad, cheese dip, or pasta.
14. Kohlrabi
| Name | Vitamin C Content | Serving Size | DV% |
| Kohlrabi | 62 mg | 100 g | 103 |
Kohlrabi or German turnip is a vegetable that you can eat raw or cooked. It tastes comparable to broccoli, cabbage, and Brussels sprouts and is packed with dietary fiber and vitamin C. One cup kohlrabi contains 83.7 mg vitamin C, and 100 g kohlrabi includes 62 mg of the vitamin. It is likewise rich in vitamin A, phosphorus, and calcium ( 23 ).
How To Include In Your Diet
You can add it to slaws, salads, soups, or stews, roast it, or make fritters or chips.
15. Papaya
| Name | Vitamin C Content | Serving Size | DV% |
| Papaya | 61.8 mg | 100 g | 103 |
Raw papayas are also a great source of vitamin C – 100 g contains 60.9 mg of the vitamin, and 1 small papaya contains 93.9 mg vitamin C. They are also rich in vitamin A, folate, dietary fiber, calcium, potassium, and omega-3 fatty acids ( 24 ). Here’s how you can consume raw papaya to get your daily dose of vitamin C.
How To Include In Your Diet
You can make Thai papaya salad or sweet papaya chutney. You can also add raw papaya to chicken or vegetable stew or make sweet and sour papaya condiment.
16. Strawberries
| Name | Vitamin C Content | Serving Size | DV% |
| Strawberry | 58.8 mg | 100 g | 98 |
Strawberries need no introduction – they are a hit with almost everyone. And now, you have got one more reason to include strawberries in your diet – 100 g strawberries contain 58.8 mg, and 1 large strawberry contains 10.6 mg of vitamin C. They are also a good source of protein and dietary fiber ( 25 ).
How To Include In Your Diet
You can eat the fruit as it is or add it to your breakfast bowl, breakfast smoothie, dip in chocolate, decorate your cakes and cupcakes, or make jam and jelly.
17. Orange
| Name | Vitamin C Content | Serving Size | DV% |
| Orange | 53.2 mg | 100 g | 89 |
Oranges are one of the most popular citrus fruits with vitamin C content in higher amounts – 100 g oranges contains 53.2 mg vitamin C, and 1 large orange contains 97.9 mg of it ( 26 ). Here’s how you can include oranges in your daily diet.
How To Include In Your Diet
You can consume the fruit as it is or make its juice. You can also add orange juice to cakes or make jam, jelly, syrup, etc. Include orange slices to salads or covers to provide an additional dosage of flavor and vitamin C.
Related: 12 Amazing Benefits Of Orange For A Healthy Life
18. Lemon And Lime
| Name | Vitamin C Content | Serving Size | DV% |
| Lemon | 53 mg | 100 g | 88 |
| Lime | 29.1 mg | 100 g | 48 |
Lemons and limes are both citrus fruits and hence have good vitamin C content – 100 g lemon contains 53 mg vitamin C, and 100 g lime contains 29.1 mg vitamin C ( 27 ), ( 28 ). They are also low in calories. Here’s how you can consume them.
How To Include In Your Diet
Mix the juice of quarter lemon or half a lime with two mugs of water and eat it in the early morning to clear out toxic substances. Add lemon or lime juice to your morning vegetable or fruit smoothie mix. You can additionally make a homemade electrolyte utilizing lemon/lime. Make a salad dressing or lemonade, and add lemon zest to cakes, or make lemon squares.
Related: 13 Incredible Health Benefits Of Lemons And Nutritional Value
19. Clementine
| Name | Vitamin C Content | Serving Size | DV% |
| Clementine | 48.8 | 100 g | 81 |
Clementine is a crossbreed in between a wonderful orange and a Mandarin orange. It is juicy and pulpy and loaded with vitamin C-- 100 g of it has 48.8 mg vitamin C, and 1 clementine includes 19.5 mg vitamin C. They are additionally a great resource of vitamin A, calcium, potassium, phosphorus, and nutritional fiber ( 29 ).
How To Include In Your Diet
Consume a whole fruit as a treat or consume its juice. You can additionally add clementine juice to your early morning veggie smoothie. Include clementine juice to cakes, cupcakes, stews, tarts, and delicious chocolate fondue. Add clementine to salads or merely make clementine salad.
20. Pineapple
| Name | Vitamin C Content | Serving Size | DV% |
| Pineapple | 47.8 mg | 100 g | 80 |
Pineapple is an exotic fruit that tastes sweet and is bright yellow when ripe. One cup of pineapple includes 78.9 mg vitamin C, and 100 g of it contains 47.8 mg of the vitamin. It is additionally a good source of vitamin A, calcium, potassium, and dietary fiber ( 30 ). Here’s how you can include it in your daily diet.
How To Include In Your Diet
Cut the fruit right into tiny cubes and include a dashboard of lime and a pinch of pink Himalayan salt to delight in a citrusy pineapple salad. You can add pineapple juice to stews or to marinate meat. Add pineapple pieces to pizza to make Hawaiian pizza.
Related: 9 Health Benefits Of Pineapple, Nutrition, And Side Effects
21. Cauliflower
| Name | Vitamin C Content | Serving Size | DV% |
| Cauliflower | 46.4 mg | 100 g | 77 |
Cauliflower is a cruciferous veggie, and 100 g cauliflower contains 48.2 mg vitamin C. It is also rich in protein, calcium, vitamin K, potassium, and phosphorus ( 31 ). Here’s how you can include cauliflower in your daily diet.
How To Include In Your Diet
You can sauté, roast, and grill cauliflower. You can also add it to vegetable or fish stew or make cauliflower casserole.
22. Chinese Cabbage
| Name | Vitamin C Content | Serving Size | DV% |
| Chinese Cabbage | 45 mg | 100 g | 75 |
Chinese cabbage or pak choi is a leafy vegetable that tastes somewhat like lettuce and looks a lot more like a cabbage. And 100 g Chinese cabbage includes 45 mg vitamin C, and one mug of it has 31.5 mg and just 9 calories. It is also an excellent resource of healthy protein, vitamin A, vitamin K, calcium, phosphorus, and potassium ( 32 ). If you are not sure how to consume it, scroll down.
How To Include In Your Diet
You can consume Chinese cabbage in salads, slaws, soups, or sandwiches. Or you can make Chinese cabbage wraps and pickle.
Related: 11 Health Benefits Of Cabbage, Nutrition, And Side Effects
24. Watercress
| Name | Vitamin C Content | Serving Size | DV% |
| Watercress | 43 mg | 100 g | 72 |
Watercress is nourishing aquatic plant and is the earliest recognized leafy vegetable. There are many health benefits of taking in watercress, and it is rich in vitamin C, with 100 g watercress including 43 mg vitamin C, and 1 cup sliced watercress having 14.6 mg. It is likewise filled with vitamin A, vitamin K, calcium, and potassium and has zero cholesterol ( 33 ). Here’s how you can include it in your diet.
How To Include In Your Diet
You can prepare a smoothie or toss a few sprigs into the salad, make soup, use it as a garnish, or prepare a dip.
25. Cantaloupe
| Name | Vitamin C Content | Serving Size | DV% |
| Cantaloupe | 36.7 mg | 100 g | 61 |
Melons are filled with vitamins, minerals, and nutritional fiber. They are anti-inflammatory and help to rehydrate the cells. Melons are also rich in vitamin C as 100 g consists of 36.7 mg vitamin C, and an ounce of this fruit includes 10.3 vitamin C. It also includes a great quantity of vitamin A and potassium ( 34 ). Here’s how you can consume it.
How To Include In Your Diet
Eat the fruit as it is (do not forget to peel it). Blend it into a shake and have it for breakfast. You can also surrender a bowl with various other fruits and add lime juice and a pinch of black pepper and salt.
Related: 23 Benefits Of Cantaloupe, Nutritional Value, And Recipes
26. Cabbage
| Name | Vitamin C Content | Serving Size | DV% |
| Cabbage | 36.6 mg | 100 g | 61 |
Cabbages are packed with nourishment and are abundant in vitamin C-- 100 g of cabbage contains 36.6 mg of vitamin C, half of the total suggested worth for humans. Cabbages additionally aid to fight off cancer and heart problem. Red cabbage provides a substantial amount of nutrients, with 100 g of the veggie consisting of 57 mg of vitamin C, together with vitamin A and fiber, and just 31 calories ( 35 ),( 36 ). Here’s how you can include it in your daily diet.
How To Include In Your Diet
You can add cabbage to your salad, soups, and stews. Make cabbage curry, or add chopped cabbage to fried rice.
27. Collard Greens
| Name | Vitamin C Content | Serving Size | DV% |
| Collard greens | 35.3 mg | 100 g | 59 |
Collard environment-friendlies look comparable to spinach and are extremely healthy leafy eco-friendly vegetables with vitamin C in high amounts. An ounce of collard greens contains 9.9 mg vitamin C, and 100 g has 35.3 mg of the vitamin. They are also an excellent source of vitamin A, vitamin K , dietary fiber, calcium, and potassium ( 37 ). Here’s how you can consume them.
How To Include In Your Diet
You can blanch collard greens and add it to your salad. Add collard greens to mushroom or chicken soup/stew or make collard green wraps. You can also cook collard greens with white beans, pasta, shrimp, and tofu.
28. Grapefruit
| Name | Vitamin C Content | Serving Size | DV% |
| Grapefruit | 31.2 mg | 100 g | 52 |
It is a widely known fact that grapefruit help weight-loss. Yet did you know that this tasty fruit container also help enhance your resistance? That's since 100 g grapefruit includes 31.2 mg vitamin C, and half a fruit consists of 38.4 mg vitamin C. They are likewise rich in vitamin A, calcium, potassium, phosphorus, and nutritional fiber ( 38 ). Here’s how you can consume grapefruit.
How To Include In Your Diet
Have half a grapefruit for morning meal. Consume freshly pressed grapefruit juice or add it to stews or season meat in it. You can likewise prepare grapefruit salad or toss a few grapefruit pieces right into tuna salad or smoked chicken salad.
29. Swiss Chard
| Name | Vitamin C Content | Serving Size | DV% |
| Swiss chard | 306mg | 100 g | 50 |
Swiss chard has red stems and dark green leaves. These are extremely nourishing and have to be included in your day-to-day diet. One Swiss chard leaf includes 14.4 mg, and 100 g has 30 mg vitamin C. It is also a rich resource of vitamin A, vitamin K, calcium, magnesium, potassium, and nutritional fiber and has no cholesterol ( 39 ). Here’s how you can consume it.
How To Include In Your Diet
You can pale or sauté Swiss chard and make a salad. You can also throw it right into a pot of stew or soup. Prepare cheese and Swiss chard sandwich or shrimp covers. You may additionally add it to your quiche to make it extremely healthy.
30. Spinach
| Name | Vitamin C Content | Serving Size | DV% |
| Spinach | 28.1 mg | 100 g | 47 |
Spinach can make you stronger-- Popeye showed us this, and it's true! It is not just a terrific resource of healthy protein, vitamin A, nutritional fiber, calcium, potassium, and magnesium, yet it also contains a great amount of vitamin C-- 100 g spinach has 28.1 mg vitamin C, and a number of spinach contains 95.5 mg. Here's exactly how you can include it in your day-to-day diet regimen ( 40 ).
How To Include In Your Diet
You can pale or sauté spinach and have it with other veggies or chicken/fish/mushroom/ eggs/tofu. You can likewise make spinach smoothie mix or toss it into your chicken clear soup or brew to make it additional healthy and balanced. You can also include it in egg frittatas and quiches.
31. Gooseberry
| Name | Vitamin C Content | Serving Size | DV% |
| Gooseberry | 27.7 mg | 100 g | 46 |
Gooseberries are mostly discovered in India, Bangladesh, Sri Lanka, Africa, and European nations. They are light eco-friendly and taste sour. According to Ayurveda, gooseberries have many health benefits. And several of the wellness benefits result from their vitamin C content-- 100 g gooseberry consists of 27.7 mg vitamin C. It is also rich in vitamin A, potassium, omega-3 fats, and dietary fiber ( 41 ). Here are the ways you can include it in your diet.
How To Include In Your Diet
Eat the fruit as it is. You can also sun-dry it first and then consume 2-3 slices every day. Drink gooseberry juice or add it to your morning smoothie. You can also prepare gooseberry pickle.
32. Mango
| Name | Vitamin C Content | Serving Size | DV% |
| Mango | 27.7 mg | 100 g | 46 |
Mangoes are incredibly tasty, but a number of us prevent them as they are a little on the higher calorie side. However what we neglect is that they are abundant in dietary fiber, minerals, and, certainly, vitamin C. One raw mango contains 122 mg vitamin C, and 100 g includes 36.4 mg of the vitamin ( 42 ). Hence, consuming one mango every alternate day can prove to be highly beneficial for your health.
How To Include In Your Diet
Consume the fruit as it is or make juice, shakes, and drinks. You can likewise include it to your ice cream or eat it with a cup of yogurt. Embellish your cake with mango pieces or add mango to your fruit salad.
33. Raspberry And Blackberry
| Name | Vitamin C Content | Serving Size | DV% |
| Raspberry | 26.2 mg | 100 g | 44 |
| Blackberry | 21 mg | 100 g | 35 |
Raspberries and blackberries are powerhouses of nutrition. They include healthy substances like folate, fiber, and additional antioxidants that deals with vitamin C to have health promoting effects. Well, 100 g raspberry contains 26.2 mg vitamin C, and 100 g blackberry consists of 21 mg vitamin C ( 43 ),( 44 ). They assist improve memory and shield our body against cancer and heart diseases. Raspberry and blackberry make a suitable treat with their appetizing preference and high nutrient value. They are delicious and make an excellent addition to treats. And the anti-oxidants in these berries assist to lower oxidative stress and anxiety and control cholesterol.
How To Include In Your Diet
Eat the fruits as it is. Make yogurt-filled raspberries. Add blackberries to cakes or make jam. Or you can simply add these berries to your breakfast bowl or morning smoothie.
34. Potato
| Name | Vitamin C Content | Serving Size | DV% |
| Potato | 19.7 mg | 100 g | 33 |
Potatoes are easy to store, inexpensive, and easy to cook. Around 11.4 mg of vitamin C is present in 100 g of raw potato ( 45 ). Here’s how to include potatoes in your diet.
How To Include In Your Diet
Consume baked or boiled potato, preferably with the skin, to get the maximum amount of vitamin C.
35. Peas
| Name | Vitamin C Content | Serving Size | DV% |
| Peas | 14.2 | 100 g | 24 |
Fresh green peas are a good source of plant-based proteins, and 100 g contains 40 mg vitamin C ( 46 ). An excellent source of iron, vitamin C, and other nutrients, peas help to reduce the risk of developing cancer, depression, high cholesterol, and macular degeneration.
How To Include In Your Diet
You can add peas to stews, mashed potato, curries, soups, salads, and quinoa.
36. Tomatoes
| Name | Vitamin C Content | Serving Size | DV% |
| Tomato | 12.7 mg | 100 g | 21 |
Intense red and cute-looking tomatoes are additionally an usual source of vitamin C in addition to various other antioxidants such as lycopene. Sun-dried tomatoes are specifically high in this nutrient-- 100 g tomatoes has 13.7 mg vitamin C, and 100 g sun-dried tomatoes consists of 39.2 mg vitamin C ( 47 ),( 48 ). Here’s how you can include them in your daily diet.
How To Include In Your Diet
Tomatoes can be added to sandwiches and salads apart from their typical use in curries and food preparations. You can also have tomato juice in the morning or post workout to see miraculous weight loss and skin benefits.
37. Turnips
| Name | Vitamin C Content | Serving Size | DV% |
| Turnip | 11.6 mg | 100 g | 19 |
The earthy-rooted, smoky-flavored, and pretty looking turnip is surprisingly full of vitamin C and essential amino acids. It is rich in calcium, phosphorus, and potassium, and 100 g turnips contains 21 mg vitamin C ( 49 ). It also contains complex carbohydrates and dietary fiber, which adds to its healing power. Here’s how you can consume it.
How To Include In Your Diet
You can add turnips to stews, soup, pasta, salads, and casserole.
38. Apricots
| Name | Vitamin C Content | Serving Size | DV% |
| Apricots | 10 mg | 100 g | 17 |
Apricots are fantastic for your skin, and that's because they are loaded with nutritional fiber, vitamin A, potassium, protein, and vitamin C, which aids collagen synthesis. What's even more, 100 g apricot consists of 10 mg vitamin C and has only 48 calories ( 50 ). Let me tell you how you can include apricots in your daily diet.
How To Include In Your Diet
You can eat the fruit as it is or have dried apricots . Add chopped apricots to juices, smoothies, salads, and desserts.
39. Cherries
| Name | Vitamin C Content | Serving Size | DV% |
| Cherry | 7 mg | 100 g | 12 |
These sweet and tangy fruits are mouthwateringly delicious. Moreover, they are one of the better vitamin C sources – 100 g cherry contains 7 mg vitamin C. They are also rich in vitamin A, folate, calcium, protein, and potassium ( 51 ). Here’s how you can include cherries in your daily diet.
How To Include In Your Diet
Consume the fruit as it is or make caramel cherries. Add chopped cherries to fruit salad or decorate your cake with cherries. You can also add dried cherries to homemade cakes or fruit smoothies.
40. Black Currants
Black currants are packed with vitamin C and anthocyanins, giving them their deep red hue. In fact, they contain around 160–285 mg of vitamin C per 100 grams. So about 20 grams of these berries should cover your daily vitamin C needs ( 52 ).
| Name | Vitamin C Content | Serving Size | DV% |
| Black Currants | 160–285 mg | 100 mg | 20 |
How To Include In Your Diet
Incorporating blackcurrants right into your diet regimen can be a tasty and healthy selection. Enjoy them as a treat by consuming them fresh and raw. You can also mix them into milkshake or smoothies or juices along with other fruits and vegetables, adding vivid color and texture to your drinks. For those with a craving for sweets, blackcurrants can be discovered in different treats like gelato, desserts, and cakes.
So, these were the 40 good sources of vitamin C that you must include in your diet. Now, take a look at the next section where I will explain the best way to consume vitamin C.
How To Consume Vitamin C?
- This vitamin is an extremely sensitive nutrient that responds to air, water, and warm. It is best to take in rich vitamin C foods in their raw kind or vapor them. Steaming may minimize the high quality of vitamin C by up to 33%.
- Thawing and freezing vegetables over a long period also lead to loss of vitamin C.
- Cooking veggies for 20 to thirty minutes at a stretch can result in the loss of virtually half the nutrients. If you steam the veggies, a lot of the nutrients are lost in water. So, consume the fluid in which you prepare the veggies.
- Reheating and canning decrease vitamin C content by two-thirds.
So, that was all about the top vitamin c foods & how to consume it effectively. And now, for a few facts and myths about this vitamins.
Facts And Myths About Vitamin C
VItamin C has numerous other wellness advantages as discussed at the beginning of this article. Many of us assume that it will certainly assist treat a chilly and cough. But researchers think they require much more evidence to prove that. Vitamin C may improve the immune system and decrease the regularity of common cold, but it has actually not yet been shown that it aids to minimize or prevent cold ( 52 ).( 53 ).
The next big question is how much vitamin C do you really need to keep all health problems at bay? Here’s a recommended dietary intake chart for vitamin C.
Recommended Daily Intake Of Vitamin C
Below's the recommended day-to-day dose of vitamin C. However, you must consult your physician to prevent megadosing and recognize if you need additional vitamin C supplement for a couple of days or if eating a specific source of vitamin C may aggravate your GI system. This table is for generic recommendation. Have a look.
| Age | Male | Female | Pregnancy | Lactation |
| 0-6 months | 40 mg | 50 mg | ||
| 7-12 months | 40 mg | 50 mg | ||
| 1-3 years | 15 mg | 15 mg | ||
| 4-7 years | 25 mg | 25 mg | ||
| 9-13 years | 45 mg | 45 mg | ||
| 14-18 years | 75 mg | 65 mg | 80 mg | 115 mg |
| 19 years and above | 90 mg | 75 mg | 85 mg | 120 mg |
| Smokers | Include 35 mg more vitamin C in addition to the recommended daily dose |
This recommended dietary intake of vitamin C was developed by Food and Nutrition Board at the Institute of Medicine of the National Academies ( 54 ).
When you start consuming vitamin C regularly, you will reap the following health benefits.
What Are The Benefits Of Vitamin C Rich Foods?
- Help fight cancer ( 55 ).
- Aid collagen synthesis ( 56 ).
- Help strengthen the bones and prevent osteoporosis i X A bone disorder that arises when bone composition or structure alters or bone mass and bone mineral density decline. ( 57 ),( 58 ).
- Recent research shows that vitamin C protects from atherosclerosis i X The gradual hardening and constriction of arteries due to cholesterol and fat plaques clogging them. , inhibits LDL cholesterol oxidation, and improves arterial stiffness and lipid profiles ( 59 ).
- Vitamin C also helps in healing wounds ( 60 ).
- Scientists have found that vitamin C can help lower blood pressure ( 61 ).
- Researchers also believe that vitamin C is essential for maintaining oral health and preventing tooth loss ( 62 ).
- Vitamin C is also beneficial for preventing neurodegenerative diseases ( 63 ).
- Vitamin C may also treat and prevent obesity by attacking the root causes of weight gain ( 64 ).
Infographic: 8 Foods Rich In Vitamin C That You Can Consume For Better Health
Vitamin C aids boost iron absorption, advertise skin glow, decrease the risk of cancers cells, and so far more. Consuming vitamin C-rich foods can be a superb method to improve your total health. The infographic below has a curated checklist of the top 8 foods abundant in this vitamin. Examine it out!
Illustration:
Get the high-quality PDF version of this infographic.
While vitamin C is widely known for its immune-boosting buildings, you need to include it in your diet regimen to enjoy its numerous benefits because the body can not create it on its own. Including it in your diet plan would not only aid secure your body from the damages of harmful totally free radicals however likewise improve your overall health and wellness and resistance. Though oranges, lemon, grapefruit, and various other citrus fruits are commonly prominent for being abundant in vitamin C, you can include bell peppers, kale, broccoli, lychee, strawberries, or any of the other options listed above. Aside from those fruits, you may also consist of watermelon, honeydew melon, blueberry, cranberry, pomegranate, nectarine, plum, pear, banana, and peach in your diet plan to increase your vitamin C consumption. Veggies and environment-friendlies, such as onion, garlic, ginger, turmeric extract, cilantro, thyme, rosemary, oregano, and basil can also be consumed for the same. Having a well balanced diet regimen consisting of the above vitamin C-rich food options would assist you see a visible distinction in your skin, hair, and total health over an amount of time.
Frequently Asked Questions
Which form of vitamin C is best?
Liposomal vitamin C is considered a better choice than other forms as it is easily absorbed.
Do vitamin C tablets work?
Yes, vitamin C supplements/ tablets effectively reduce the duration of illness. However, do not take them without medical advice and do not exceed the recommended dosage.
Can I take vitamin C at night?
Yes, it is safe to take vitamin C at night. However, it works best when taken in the mornings.
Is it OK to take vitamin C every day?
Yes, it is safe to take vitamin C every day. However, it should be only taken in the recommended dosage.
Key Takeaways
- Vitamin C helps strengthen bones, fights skin problems, and reduces the risk of cancer.
- Vitamin C increases immunity, promotes wound healing. and fights infections.
- Parsley, guava, kale broccoli, kiwi, orange, strawberry, and lemons have high Vitamin C content.
- Freezing, thawing, canning or reheating can reduce vitamin C content in foods.
Learn about the top 20 foods that are high in Vitamin C! Click on this video to get some key facts on the best sources of this essential nutrient.
John salley
Alan Wells