20 Foods That Are High in Vitamin C

Vitamin C is a water-soluble Vitamin and can be found naturally in many fruits and vegetables. It is essential for our body as it acts as an antioxidant and has an important role in collagen synthesis, controlling the immune system and helping in neurotransmitter production.

According to the U.S. National Institutes of Health Office of Dietary Supplements (ODS), adult men should consume 90 milligrams (mg) and women should consume 75 mg of Vitamin C daily to stay healthy. During pregnancy, 85 mg of Vitamin C is required by the body and if you are breastfeeding, you need to consume at least 120 mg of Vitamin C.

Our body cannot make collagen which is a protein necessary for building and maintaining healthy bones, skin, joints and digestive tract tissues, without Vitamin C. In this article, let us explore 20 foods that are naturally high in Vitamin C and how you can incorporate them into your daily diet to meet the daily value (DV) of Vitamin C.

1. Lychee

Lychee is a fragrant and bite-sized tropical fruit which can be consumed raw or in lychee juice. One lychee can give 7 mg of Vitamin C. Lychees also have many polyphenol compounds which are essential for a healthy body. By consuming one lychee fruit, we can get almost 7.5 per cent of the DV for Vitamin C. If we consume 100 grams of lychee, we can easily get around 72 mg of Vitamin C.

2. Kale

Kale is a green vegetable which is packed with nutrients. 93 mg of Vitamin C can be obtained from a 100-gram portion of raw kale. Additionally, one cup of cooked kale which is approximately 118 grams can provide 21 mg of Vitamin C. We can include kale in our salads and soups or can consume it raw to get the required daily value of Vitamin C.

3. Blackcurrant

Blackcurrants (Ribes nigrum) are shrubs and are often confused with blackberries. One-half cup of blackcurrants which are approximately 56 grams contains 102 mg of Vitamin C. Blackcurrants also have antioxidant flavonoids called anthocyanins that give them their dark colour. Antioxidants like Vitamin C and anthocyanins can reduce oxidative damage linked with chronic health conditions. Consuming 100 grams of blackcurrants can give 181 mg of Vitamin C and also help in reducing chronic inflammation.

4. Bell Pepper

Consuming Vitamin C is essential for good eye health along with many other health benefits. Bell peppers are a high-quality source of Vitamin C. One large yellow bell pepper which is also called sweet bell pepper can provide 342 mg of Vitamin C, which is twice the amount found in green peppers. So, if you consume just 100 grams of sweet bell pepper, you can get 183 mg of Vitamin C. If you don't like the sweet taste of yellow bell pepper, you can have its green counterpart which can provide 120 mg of Vitamin C per serving. Crunchy red bell peppers have 95 mg of Vitamin C and can also be treated as a good source of Vitamin C. You can include bell peppers in salads or noodles.

5. Guava

Pink-fleshed Guava is a tropical fruit found in Mexico and South America. Some other varieties of guavas are also found in countries like India as they have white-fleshed guavas. A single fruit contains 125 mg of Vitamin C and is also a rich source of antioxidant lycopene. Guavas can also help in reducing blood pressure and total cholesterol levels. If you eat 100 grams of guavas, you can easily get 228 mg of Vitamin C.

6. Oranges

The majority of people must be aware that oranges are a rich source of Vitamin C. One medium-sized orange can provide 83 mg of Vitamin C. Some other citrus fruits like mandarins, limes and grapefruit are also rich in Vitamin C. We can get 59 mg of Vitamin C in every 100 grams of oranges. You can eat them raw or drink orange juice to get the daily value of Vitamin C.

7. Cantaloupe

Cantaloupe is a sweet fruit which is an excellent source of vitamins A, C and fibre. One cup of cantaloupe can give 17.4 mg of Vitamin C. This fruit can be a part of your fruit salad or can be consumed raw after peeling the outer skin.

8. Parsley

Parsley is usually considered a good source of Vitamin K and antioxidants like Vitamin C. Consume two tablespoons of fresh parsley which is approximately 8 grams, and you can easily get 10 mg of Vitamin C. Parsley can indirectly increase iron absorption in the body. You can sprinkle fresh parsley on your meal and eat it daily.

9. Kiwis

One medium-sized kiwi fruit is packed with 56 mg of Vitamin C and may help the immune system to stay alert against infections and viruses. Kiwis have an inhibitory effect on our blood platelets and may help to reduce the risk of blood clots and stroke. Consuming 100 grams of kiwi can give 75 mg of Vitamin C and help in blood circulation.

10. Broccoli

Eating a one-half cup of a cruciferous vegetable like Broccoli can provide 51 mg of Vitamin C. Also, you can get 65 mg of Vitamin C per 100 grams of broccoli. You can have it raw or steamed.

11. Brussels Sprouts

Brussels sprouts are high in fibre, folate, Vitamin A, K and C, manganese and potassium. It can help to maintain bone health and Vitamin C absorbed from it can help in collagen formation. One-half cup of cooked Brussels sprouts can provide 49 mg of Vitamin C.

12. Lemons

One whole raw lemon can provide 45 mg of Vitamin C. The Vitamin C in lemon juice can act as an antioxidant and help to reduce blood pressure. It can also lower the effect of bread on blood sugar. One medium lemon can give almost 50 per cent of the daily value of Vitamin C and similarly, 100 grams of lemons provide 53 mg of Vitamin C.

13. Papayas

145 grams of papaya which can be one cup provides 88 mg of Vitamin C. Therefore, 100 grams can provide 61 mg of Vitamin C. When absorbed by our body, Vitamin C can help in decreasing inflammation and oxidative stress.

14. Strawberries

Strawberries are a rich source of many nutrients like manganese, folate, flavonoids and antioxidants like Vitamin C. One cup of strawberry slices (166 grams) can provide 97 mg of Vitamin C, while 59 mg can be obtained from 100 grams of strawberries.

15. Mustard Greens

Mustard spinach can be consumed raw or in cooked form. The Vitamin C content is never lost from this nutrient-rich vegetable. 100 grams of mustard spinach can provide 130 mg of Vitamin C. You can eat one cup of raw chopped mustard spinach to get 195 mg of Vitamin C or one cup of cooked vegetables to get 117 mg of Vitamin C.

16. Chilli Peppers

Chilli peppers, may they be green or red, can provide Vitamin C in good amounts. One green chilli pepper has 109 mg whereas one red chilli pepper has 65 mg. You can spice up your food with these chilli peppers and also gain Vitamin C with ease.

17. Grapefruit

If you are tired of oranges, grapefruit is another citrus fruit which can be a natural source of Vitamin C. A medium fruit can give 88 mg of Vitamin C and can help you increase your immunity.

18. Kakadu Plums

This is an Australian fruit which has more Vitamin C than some other citrus fruits like oranges. With a whopping 2,907 mg per 100 grams, this fruit is one of the richest natural sources of Vitamin C. One plum can provide 436 mg of Vitamin C. Kakadu plums are also rich in other nutrients like potassium, Vitamin E and antioxidant lutein.

19. Cherries

Cherries are one of the super fruits with many nutrients. One-half cup of red acerola cherries can give 825 mg of Vitamin C. This fruit can also help in decreasing inflammation, exercise- induced muscle soreness and oxidative stress.

20. Cauliflower

Eat it raw or stir-fry, this vegetable can provide 128 mg of Vitamin C through its florets. As it is also a rich source of fibre, it may help in maintaining a healthy digestive system as well.

Conclusion

Consuming Vitamin C may reduce the risk of health conditions like heart disease, bleeding gums, anaemia, wound healing and infections. Not getting enough Vitamin C can cause its deficiency and negatively impact our health. A diet rich in Vitamin C can be inclusive of some of the foods suggested above after due consultation with your nutritionist or dietician.