which fruits are high in vitamin C? Vitamin C is a water-soluble vitamin that helps boost your immune system, protects your cells from oxidative damage and even helps promote collagen production which is important for the skin. But how do you know which fruits are packed with vitamin C?
Foods With More Vitamin C Than an Orange to Maximize Your Benefits
When you think of vitamin C, you inevitably think of oranges. But what if we told you that this fruit is pretty underwhelming in the C department compared to some other produce picks? While oranges clock in at a very respectable 70 milligrams of vitamin C per medium fruit, every single one of these refreshing fruits and veggies contains more per serving—which is good news for your taste buds and your body.
Combining foods that are high in vitamin C with food that contain non-heme iron (the iron found in plant-based foods) helps the absorption of iron, says Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert in Westchester. For example, cooking spinach in tomato sauce or adding lemon juice to a bean salad.
There are loads of vitamin C benefits, which is why it’s so important to get enough of it in your diet. The nutrient helps protect cells from the damage caused by things like cigarette smoke, pollution, and UV light from the sun, according to the National Institutes of Health. It also supports wound healing and aids the absorption of iron from plant-based foods. Plus, vitamin c face serums are known to reduce dark spots and brighten skin!
These ruby-hued berries pack 85 milligrams of vitamin C per cup, along with a hefty dose of manganese, which can help keep blood sugar stable. Just be sure to buy an organic variety—the Environmental Working Group has repeatedly found conventional strawberries to be one of the most pesticide-loaded produce items.
Fresh, tropical, juicy pineapple contains 79 milligrams of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion. Bring on the piña coladas—or blend up a delish pineapple-basil smoothie.
In the looks department, kohlrabi isn’t anything to write home about. But it’s what’s on the inside that counts, right? This alien-esque member of the Brassica family boasts 84 milligrams of vitamin C per cup. And like its Brassica brethren, it possesses cancer-fighting properties. Try using it in place of cabbage in slaws, spiralize it into veggie noodles, or simply cut it into chunks and sauté in olive oil.
Sweet, succulent mangoes contain 122 milligrams of vitamin C per fruit. They’re also a potent source of zeaxanthan, an antioxidant that helps keep your eyes healthy by filtering out harmful blue light rays that contribute to macular degeneration. Not sure peeling is worth the effort? Don’t sweat it—the frozen variety is just as healthy and makes an awesome addition to breakfast smoothies.
As if you needed another reason to love brussels sprouts. A cup of these bad boys contains 75 milligrams of vitamin C, along with cancer-fighting nutrients—just like kohlrabi. If it’s too hot to make your go-to roasted sprouts with bacon, try out this delicious no-cook Brussels Sprout and Prosciutto Slaw with Hazelnut Dressing.
Just two of these pint-sized superfruits pack 128 milligrams of vitamin C. Research also shows that kiwis help you fall asleep more quickly and improve sleep quality, likely due to their high levels of serotonin, a hormone that plays a role in initiating sleep onset. Try this recipe for kiwi granita for a fresh, and super healthy dessert!
This tasty tropical treat is a vitamin C powerhouse, serving up over 200 percent of the recommended daily intake in just one fruit, about 125.6 milligrams per fruit!
Never purchased guava before? A ripe fruit has a flowery fragrance and gives a bit when you touch it. As for its appearance, it should have a pale green to light yellow rind.
All bell peppers—green, yellow, red, and orange—contain more vitamin C than an orange, ranging from 95 milligrams in a green to a whopping 341 milligrams in a yellow. They’re also super low-cal, containing just 45 calories per cup, making them the perfect snack to quell a case of the munchies. Alternatively, eat your vitamin C on a chip with this roasted red pepper dip!
One medium peach packs an impressive 138 milligrams of vitamin C. Add the sweet summer fruit to your oatmeal or pancakes, use it to make a salsa for grilled chicken or fish, or bite right into one as a snack on-the-go.
Like its tropical cousins mango and pineapple, papaya is a heavy hitter in the vitamin C department—packing 95 milligrams per small fruit. It also contains the enzymes papain and chymopapain, which reduce inflammation. Try it out in this Papaya Pleasure smoothie, loaded with ingredients to give you glowing skin.
Foods that are High in Vitamin C
There are several foods rich in vitamin C. Foods containing vitamin C are vitamin that is water soluble, vegetables and fruits in particular. Many of us pay huge hospitalization expenses because we do not eat healthy food. There is no use in getting equipped with individual health insurance if you don’t eat nourishing food. Foods rich in vitamin C have positive effects on maintenance of skin, blood vessels, bones and immune function. Therefore, its essential to have right food such that the vitamin C enriched foods are in our daily diet.
How much should one consume Vitamin C enriched foods every day?
Vitamin C is very essential to consume foods rich in vitamin C since it can’t be stored or produced in the human body.
According to the ODS, daily allowance of vitamin C enriched foods for adult is:
- ● 90 mg for males
- ● 75 mg for females
- ● 85 mg when pregnant
- ● 120 mg when breastfeeding
- ● an additional 35 mg for people who smoke
Vitamin C Foods List
There are numerous foods and fruits containing vitamin C that you can consume. There are a vast range of varieties of foods that are the best vitamin C foods, and it doesn’t matter how one prefers to have it. With the given fruits high in vitamin C you can get rid of your vit C symptoms.
- 1. Strawberries: one cup of strawberry halves provides 89 mg vitamin C
- 2. Papayas: one cup provides 87 mg vitamin C and is one of the fruits that contain vitamin C
- 3. Lychees: 7.5 mg vitamin C is provided by one lychee
- 4. Guavas: 126 mg vitamin C is provided by one guava and is one of the fruits that contain vitamin C
- 5. Kiwis: 71 mg vitamin C is provided by single medium sized kiwi packs.
- 6. Acerola Cherries: Just one and half cup of acerola Cherries can meet 822 mg vitamin C
- 7. Kakadu Plum: It contains 100 times more vitamin C than oranges
- 8. Rose hips: Nearly six rose hips contribute 119 mg vitamin C and is another fruit high on vitamin C
● Citrus Fruits Rich in Vitamin C –
Citrus fruits that contain vitamin C, which can also help u to boost immunity.
Vitamin C foods list that includes citrus fruits are as follows:
- 1. Grapefruit: half of grapefruit contains 38.4 mg vitamin C
- 2. Lemons: 83 mg vitamin C is delivered by one whole raw lemon, including its peel.
- 3. Orange: one medium-sized orange provides 70 mg vitamin C
● Vegetables Rich in Vitamin C –
- 1. Kale: It is one of the vitamin C rich vegetables. 80 mg vitamin C is provided by one cup of chopped raw kale
- 2. Broccoli: 51 mg vitamin C is provided by one and half cups of cooked broccoli. This is another one of the vitamin C rich vegetables
- 3. Cauliflower: 51 mg vitamin C is delivered by one cup of raw cauliflower
- 4. Kohlrabi: 84 mg ascorbic acid is delivered by it and you can add it in your diet as one of your vitamin C rich vegetables
Foods High in Vitamin C for a Healthy Immune System
Perhaps most famous for its antioxidant properties, vitamin C — also called ascorbic acid — is a water-soluble vitamin that supports immune health, helps produce collagen and helps the body absorb iron, according to the National Institutes of Health (NIH).
Foods high in vitamin C are generally fruits and veggies.
Vitamin C deficiency is rare these days, but in the 18th century when sailors embarked on months-long overseas journeys without access to fresh fruits and vegetables, they often developed scurvy, a disease that occurs from severe lack of vitamin C, per the U.S. National Library of Medicine (NLM). Symptoms of scurvy include anemia, gum disease, weakness and skin hemorrhages.
How Much Vitamin C Do You Need?
Adults assigned female at birth need 75 milligrams of vitamin C per day while adults assigned male at birth need 90 milligrams per day, according to NIH.
Check out the vitamin C foods list below. Note that the FDA calculates its Daily Value (DV) percentages based on eating 90 milligrams of vitamin C per day.
1. Guava: 419% Daily Value (DV)
Guava tops the chart with incredible amounts of vitamin C and it also offers plenty of fiber.
This bright tropical fruit is the top food high in ascorbic acid, offering 376.7 mg or 419 percent (!) of the DV as well as 9 grams of fiber and 4 grams of protein per 1-cup serving. Blend it into your favorite smoothie for a refreshing, hydrating and vitamin C-rich snack.
2. Red Bell Peppers: 211% DV
Bell peppers of all colors are excellent sources of vitamin C, but red contains the most, with 190.3 mg or 211 percent of the DV per 1 cup raw. Red bell peppers also contain much higher levels of beta-carotene (that’s why they’re red!) than their green and yellow sisters.
This vitamin C vegetable also contains fiber and a bit of plant-based iron (also called non-heme iron).
To get the most vitamin C out of your veggies, eat them raw. Heat can destroy vitamin C, so cooking your veggies may not be the best way to get the nutrient, per the Harvard T.H. Chan School of Public Health.
3. Kiwi: 185% DV
Kiwifruit hails from New Zealand, and its sweet green flesh delivers 166.9 mg or 185 percent of the DV for vitamin C per cup (that’s about two whole fruits).
This vitamin C fruit is also a good source of fiber and provides some potassium and phosphorous. Cut your kiwi in half and use a spoon to scoop out the fruit from its own bowl.
4. Green Bell Pepper: 133% DV
While green bell peppers don’t contain quite as much vitamin C as red bell peppers, just 1 cup will get you well over your daily needs with 119.8 mg or 133 percent of the DV.
And like their red sister, green bell peppers provide some iron and fiber, making them a nutritious add-in to salads and stir-fries.
5. Broccoli: 112% DV
A 1-cup serving of cooked broccoli contains 101.2 mg or 112 percent of the DV for vitamin C, 5 grams of fiber and nearly 4 grams of protein.
Broccoli is also an excellent source of fat-soluble vitamin K. That means cooking the vegetable in a bit of butter tastes great and helps your body absorb the vitamin K.
6. Strawberries: 108% DV
Yes, strawberries (the only fruit to wear its seeds on the outside, by the way) rank higher than oranges in the vitamin C department. (But don’t worry, we’ll get to oranges soon.)
A 1-cup serving of this summer favorite delivers 97.6 mg or 108 percent of the DV for vitamin C and 3 grams of fiber. Try them in these delicious strawberry breakfast recipes.
7. Brussels Sprouts: 107% DV
You either love ’em or hate ’em, but there’s no question that Brussels sprouts are super nutritious. They’re higher in vitamin C than oranges, with 96.7 mg or 107 percent of the DV per cup cooked and have fiber and plant-based protein.
While roasting the sprouts makes for a fan favorite, you’ll want to try these creative Brussels sprouts recipes, too.
8. Oranges: 106% DV
Oranges and orange juice are known for their vitamin C content, but the fruit also provides fiber and potassium.
Orange you glad we finally got to oranges? While oranges and orange juice are the poster children for vitamin C, as you’ve read, they have much lower amounts than other fruits and vegetables. But 1 cup will still clock in at more than your daily needs: 95.8 mg or 106 percent of the DV for vitamin C.
Orange juice is often fortified with important nutrients, including calcium and vitamin D, making it a healthy part of your diet in moderation, as it still contains high sugar levels.
9. Papaya: 98% DV
A cup of this pink-red fruit delivers almost a full day’s worth of vitamin C, with 88.3 mg or 95 percent of the DV.
Thanks to its red color, the tropical fruit is also a good source of vitamin A and lycopene, which is a powerful antioxidant found in red foods (like tomatoes) that has been linked to lower stroke risk, according to the American Heart Association (AHA).
10. Grapefruit: 95% DV
Grapefruit, orange’s more tart cousin, offers comparable nutrition. (But no, it does not boast enough nutrition for you to safely follow the notorious grapefruit fad diet for weight loss.)
A 1-cup serving offers 85.1 mg or 95 percent of the DV for vitamin C, making it a tasty alternative to oranges for when you want to switch up your citrus fruits. The pink and red varieties are good sources of beta-carotene, which is needed to make vitamin A, as well as lycopene, according to the AHA.
Foods That Are High in Vitamin C
Fill Up on Foods That Boost Collagen and Promote Healing
Vitamin C is key to the growth and maintenance of most of the tissues of your body, including collagen, which is needed for healthy connective tissue and wound healing.
Vitamin C also helps your bones and teeth stay strong. It improves the absorption of nonheme iron, the form of iron present in plant-based foods and it’s also necessary to make certain neurotransmitters and for protein metabolism. Your immune system relies on vitamin C, too.
Since it’s a water-soluble vitamin, your body doesn’t store vitamin C so you need to replace your vitamin C stores daily. The National Institutes of Health recommends that men get 90 milligrams daily and women get 75 milligrams of vitamin C per day with even higher recommended doses for women who are pregnant or lactating.
If you eat a diet rich in fruits and vegetables you’re probably getting enough. But if you’re not sure, it might help to add any of these 15 foods that are high in vitamin C to your daily menu.
Oranges and Orange Juice
One 8-ounce glass of orange juice contains 120 milligrams of vitamin C, so it only takes one serving to get a day’s worth of vitamin C.
Oranges and orange juice are also good sources of potassium, folate, lutein and vitamin A. Whole oranges are also a good source of fiber, but most of the fiber is lost when you drink the juice.
Orange Nutrition Facts
Grapefruits are related to oranges, so it’s no surprise they’re also high in vitamin C. One-half of a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium, and plenty of vitamin A.
Grapefruits are fairly sour, although ruby red grapefruits tend to be sweeter. You might want to add a light sprinkle of sugar or another sweetener before you eat them. You can also slice up grapefruits and add them to salads.
Grapefruit Nutrition Facts
One medium-sized green bell pepper has 95 milligrams of vitamin C, which is enough for one full day. Green bell peppers also deliver 8% of the daily value of vitamins A and K and 15% of vitamin B6. One whole green bell pepper contains just 24 calories.
Green bell peppers can be sliced or chopped and added to a salad or used as an ingredient in a variety of dishes. Choose peppers that are bright green with unblemished skin.
Red Sweet Peppers
Red sweet peppers are high in vitamin C, just like green bell peppers, but they have a milder flavor. One cup of sliced, raw, red sweet pepper delivers about 117 milligrams of vitamin C and has 28 calories. It’s also loaded with fiber, vitamin A, and several B-complex vitamins.
Add chopped sweet red pepper to salads or use them to season vegetable side dishes. Red peppers maintain quite a lot of vitamin C after cooking, so they make a great addition to sauces and stews too.
Red Bell Pepper Nutrition Facts
Strawberries are sweet, juicy, and loaded with vitamin C. One cup of strawberry slices had 98 milligrams. Strawberries are also a very good source of fiber and folate and a good source of potassium and magnesium.
A handful of strawberries makes an excellent snack. You can also add strawberry slices to oatmeal, cold cereal, or yogurt for a healthy breakfast.
Strawberries Nutrition Facts
One cup of raw chopped broccoli has 81 mg vitamin C. That’s not quite as much as orange juice, but a big serving of raw broccoli provides most of the vitamin C you’ll need for one day. Depending on the cooking method, the amount of vitamin C is reduced will vary.
One cup of chopped cooked broccoli has about 50 milligrams of vitamin C, an amount that’s still impressive. To increase the amount of available vitamin C you can reduce cooking time. For example, just lightly steam the veggie.
One cup of broccoli (either raw or cooked) has about 30 calories. Broccoli is also an excellent source of calcium, potassium, fiber, vitamins A and K, and lots of antioxidants.