Our food products are rich in vitamin C. By fortifying our food with ascorbic acid, we are able to offer you the same nutritional benefits that your body would receive by eating fresh fruit and vegetables. When you take ascorbic acid internally, it is absorbed into the bloodstream and circulated throughout your body. It helps flush out toxins before they can damage healthy cells.
Food With Ascorbic Acid
Vitamin C is involved in the development and function of various body parts. It helps your body produce essential compounds (collagen L-carnitine and neurotransmitters) that help your nerves, heart, brain, and muscles function and your body produce energy.
Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolise protein and absorb iron.
Adults aged 19 to 64 need about 40 milligrams (mg) of vitamin C a day. If you eat the right foods, you can easily get your daily value from your regular diet.
Although vitamin C deficiency is relatively rare, it can lead to the disease called scurvy. Symptoms of scurvy include:
- Fatigue
- Irritability and sadness
- Severe joint of leg pain
- Swollen, bleeding gums
- Red or blue spots on your skin
- Your skin bruising easily
On the other hand, too much Vitamin C may cause stomach pain and other digestion issues. However, overdose of the vitamin is not a concern as it is not stored in your body.
Some health benefits of Vitamin C are:
Wound Healing
Vitamin C is needed for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing.
Immune Function
Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections.
Maintenance of Bones, Teeth, and Cartilage
Vitamin C helps repair and maintain healthy bones, teeth, and cartilage (the rubbery material that covers the ends of bones).
Vitamin C might also reduce the risk of cartilage loss in people with osteoarthritis.
Foods With Vitamin C
- Cantaloupe
Cantaloupe is a rich source of vitamin C, with 202.6 mg of the vitamin in a medium-sized melon, and 25.3 mg in one slice. - Citrus Fruits
Raw citrus fruits are very high in vitamin C. One medium orange provides 70 mg of Vitamin C, while one grapefruit provides about 56 mg. Citrus fruit juices contain even higher amounts of vitamin C, with a 225 mg glass of orange juice providing around 125 mg of vitamin C. - Broccoli
Surprisingly, a cup of broccoli contains as much vitamin C as an orange. Broccoli is a good source of other vitamins and minerals, - Red Cabbage
Red cabbage, also called purple cabbage, is high in vitamin C and low in calories. A half-cup contains only 14 calories but almost half of the recommended daily value of vitamin C. It is also a rich source of fiber and other vitamins. - Kiwi
One serving of kiwi contains most of your recommended daily intake. Studies have also shown that adding kiwi to a marginal vitamin C diet largely improves plasma vitamin C levels. - Bell Peppers
All varieties of peppers are low in calories and high in nutrients, including vitamin A, vitamin C, potassium, folic acid, and fiber. Bell peppers have more nutrients than other peppers because they are kept on the vine longer. Red bell peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C than green bell peppers.
Foods Highest in Vitamin C
1Guavas
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 377mg (419% DV) | 228mg (254% DV) | 671mg (746% DV) |
Nutrition Facts for Guavas.(Source)
See all fruits high in vitamin C.
2Kiwifruit
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 167mg (185% DV) | 93mg (103% DV) | 304mg (338% DV) |
Nutrition Facts for Kiwifruit.(Source)
3Bell Peppers
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 152mg (169% DV) | 128mg (142% DV) | 982mg (1091% DV) |
Nutrition Facts for Sweet Red Bell Peppers.(Source)
Red bell peppers provide around 50% more vitamin C than green bell peppers. View the complete comparison of green vs red bell peppers.
4Strawberries
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 98mg (108% DV) | 59mg (65% DV) | 368mg (408% DV) |
Nutrition Facts for Strawberries.(Source)
More Berries High in Vitamin C
- 36% DV in 1 cup of raspberries
- 34% DV in 1 cup of blackberries
- 16% DV in 1 cup of blueberries
See all fruits high in vitamin C.
5Oranges
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 96mg (106% DV) | 53mg (59% DV) | 226mg (252% DV) |
Nutrition Facts for Oranges.(Source)
More Citrus Fruit High in Vitamin C
- 413% DV in 1 pomelo
- 98% DV in 1 grapefruit
- 40% DV in 1 clementine
- 34% DV in 1 lemon
10 Foods That Are High in Vitamin C
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.
Vitamin C is a potent antioxidant, as well as having positive effects on skin health and immune function. Learn about some of the best foods that are high in vitamin C.
1. Kakadu plums
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.
It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health.
SUMMARY
Kakadu plums contain up to 2,907 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 484% of the DV.
2. Acerola cherries
Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 825 mg of vitamin C, or 916% of the DV.
Cherries are a rich source of polyphenols, or micronutrients found in plants. They’re also rich in Vitamin C, giving them antioxidant and anti-inflammatory properties.
SUMMARY
Just one-half cup of acerola cherries delivers 916% of the recommended DV for vitamin C. The fruit may also reduce oxidative stress, inflammation, and exercise-induced muscle soreness.
3. Rose hips
The rose hip is a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C.
Just 100 grams of rose hips provide 426 mg of vitamin C, or 473% of the DV
Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.
SUMMARY
Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
4. 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.
Moreover, there’s also evidence that hot red chili pepper consumption may decrease mortality.
However, more research is required to fully understand the health benefits of chili peppers.
SUMMARY
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%.
5. 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 .
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 .
SUMMARY
Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 138% of the DV for this vitamin.
6. Sweet yellow peppers
The vitamin C content of sweet or bell peppers increases as they mature.
Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.
A study in 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.
SUMMARY
Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One sweet yellow pepper delivers 380% of the recommended DV.
7. Blackcurrants
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 102 mg of vitamin C, or 113% of the DV .
Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
SUMMARY
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.
8. Cantaloupe
This sweet, high-fiber fruit is packed with vitamin A.
Cantaloupe is also a good source of Vitamin C.
SUMMARY
One cup of cantaloupe slices contains 17.4 grams of Vitamin C, which is 19% of the DV. The fruit is also packed with nutrients, including vitamin A and fiber.
9. Parsley
Parsley is a significant source of vitamin K, antioxidants, and vitamin C.
Eating foods rich in vitamin C may reduce your risk of cancer.
A 2018 study found that increasing vitamin C by 100 mg per day reduced the risk of cancer by 7%.
Additionally, increasing dietary vitamin C by 150 mg per day was shown to lower prostate cancer risk by up to 5% in cohort studies and by 21% in case-control studies .
SUMMARY
Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.
10. Mustard spinach
One cup of raw chopped mustard spinach provides 195 mg of vitamin C, or 217% of the DV.
As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber, and folate.
SUMMARY
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.