Fruits with lots of vitamin C (ascorbic acid) are definitely one of the best sources of this vitamin as they contain high amounts. Some citrus fruits contain very high amounts of vitamin C. These are a type of fruit known as citrus fruits and include: oranges, tangerines, lemons, grapefruits, kumquats and limes. Cultivated frui
Top Foods High in Vitamin C
Vitamin C, also called L-ascorbic acid, is a water-soluble vitamin that is an essential part of your diet. Although some animals can produce their own vitamin C, humans have to get it from other sources.
Vitamin C is found in many fresh fruits and vegetables, but can also be made into dietary supplements. Research suggests that eating foods rich in vitamin C supports healthy function of your immune system, maintains your bones, teeth, and cartilage, and helps your body heal wounds.
Why You Need Vitamin C
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:
- 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:
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.
Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections.
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 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.
Surprisingly, a cup of broccoli contains as much vitamin C as an orange. Broccoli is a good source of other vitamins and minerals, such as:
- 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.
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.
The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical
Vitamin C strengthens your immune system, bones, blood vessels, and cells.
The Hungarian biochemist Albert Szent-Györgyi discovered vitamin C in the 1930s — hundreds of years after more than two million sailors died of a gruesome disease they likely could have staved off with more fruits and veggies aboard ship. That disease was scurvy, which for centuries was not known to be caused by a deficiency in ascorbic acid, or vitamin C, according to the American Chemical Society. Most produce contains vitamin C in amounts sufficient to keep such extreme deficiencies at bay.
Why is vitamin C so important? Marisa Moore, RDN, who’s based in Atlanta, says the vitamin plays a critical role in maintaining tissues, keeping bones healthy, and protecting cells and blood vessels from damage.
“Vitamin C is a nutrient we need for so many processes in the body,” she says. “And it’s one of those essential vitamins we can’t make in our bodies.”
Because of its powerful antioxidant properties, vitamin C can help regenerate cells, support the immune system, and help the body absorb iron, according to the National Institutes of Health (NIH) Office of Dietary Supplements. Other touted benefits of vitamin C may include reducing the risk of heart disease and memory conditions like dementia, and protecting against eye diseases such as macular degeneration.
Without vitamin C, your body literally falls apart. Back when vitamin C deficiency was more prevalent, says the Science History Institute, it caused people’s gums to bleed and teeth to fall out. The deficiency could even lead to death from internal hemorrhaging. When physicians realized citrus fruits had a role in preventing scurvy, ships were stocked with limes. (This is how the term “limey,” used to refer to sailors, was coined.)
Don’t worry — your chances of getting scurvy today are slim to none. It’s something, at least in developed nations, that we really don’t think about, because vitamin C is in so many of the foods we eat daily. There are also plenty of vitamin C supplements and multivitamins containing vitamin C out there, but Moore recommends getting nutrients from whole foods. The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements, and the agency notes they’re different from drugs in that they aren’t “intended to treat, diagnose, prevent, or cure diseases.”
Studies on vitamin C supplements are limited, but research has not found that any one supplement is better than other forms, according to the Office of Dietary Supplements. If you’re already getting vitamin C from food, taking supplements may or may not be beneficial — excess vitamin C will mostly be excreted from the body in the urine.
Immune Building Pantry Dishes: Savory Tomato Basil Soup
What Is the Recommended Daily Allowance (RDA) of Vitamin C?
It’s extremely difficult to overdose on vitamin C through food alone, but it is possible to experience side effects if you somehow overdo it on supplements. The NIH recommends that adults get no more than 2,000 milligrams (mg) a day. It’s equally difficult to be vitamin C deficient, unless you live somewhere with little access to fruits and vegetables. Moore says at the very minimum your body needs 10 mg of vitamin C per day, but the recommended daily allowance (RDA) varies depending on age, gender, life stage, and lifestyle choices like smoking.
According to research published by the U.S. Food and Nutrition Board, among people age 19 and older, the RDA is 90 mg for men and 75 mg for women. Anyone who smokes regularly needs extra vitamin C, and should get an additional 35 mg per day. Pregnant women need 85 mg, and lactating women require 120 mg of vitamin C.
The Office of Dietary Supplements lists certain groups of people who have a higher risk of vitamin C deficiency. Research, such as a study published in July 2020 in the journal Nutrients, has shown smokers have lower vitamin C levels than nonsmokers, and thus they need a little extra in their diet. Infants who are fed evaporated or boiled milk, both of which are deficient in vitamin C, may not be getting enough of the nutrients they need. Medical conditions that cause malabsorption and certain chronic diseases may reduce the body’s ability to absorb vitamin C, increasing the amount the body needs, according to the International Foundation for Gastrointestinal Disorders.
Michael Wald, MD, ND, PhD, a registered dietitian in Chappaqua, New York, and the host of the podcast Ask the Blood Detective, says the RDA is the minimum amount needed to prevent vitamin C deficiency, and it isn’t necessarily representative of the ideal vitamin C value each person needs.
What Foods Are the Highest in Vitamin C?
Because, per the NIH, the FDA does not require food labels to list the vitamin C that naturally occurs in foods, only the amount of vitamin C that has been added, it can be difficult to know which packaged foods are good sources. Luckily, plenty of whole foods such as fruits and vegetables are chock-full of C. Some, like red bell peppers, can provide more than 100 percent of the DV of the vitamin in one or two servings, as USDA data demonstrates.
“People should always begin with a diet high in fruits and vegetables,” says Dr. Wald. “Age, genetics, absorption, disease, exercise, stress, sleep, alcohol, and various other lifestyle factors all play a role in the amount of vitamin C one needs.”
Vegetables That Are High in Vitamin C
Here are some of the foods recommended by the NIH that contain vitamin C, as well as flavonoids and bioflavonoids (powerful antioxidants found in fruits and veggies) that work with vitamin C. The following vegetables are excellent sources of vitamin C, according to USDA data.
- Bell peppers A 1 cup portion of chopped red bell peppers has 191 mg of vitamin C.
- Red and green chili peppers One red chili pepper contains 64.8 mg of vitamin C.
- Dark green leafy vegetables This includes garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli. For example, 1 cup of chopped broccoli has 81.2 mg of vitamin C.
- Potatoes One medium-size potato contains 17.7 mg of vitamin C.
Fruits That Are High in Vitamin C
Citrus fruits and fruit juices are famous for being high in vitamin C, but they aren’t alone — or even the best source. The following fruits are considered excellent sources of vitamin C, according to USDA data.
- Guava Just one of these tropical pink-fleshed fruits delivers 125 mg of vitamin C.
- Strawberries Berries are brimming with antioxidants, and 1 cup of sliced strawberries has 97.6 mg of vitamin C.
- Papaya Another tropical pick, 1 cup of this orange-hued fruit’s cubed flesh yields 88.3 mg of C.
- Oranges Practically synonymous with vitamin C, one whole navel orange offers a hefty 82.7 mg of vitamin C.
- Kiwi Small but powerful, one kiwifruit has 64 mg of vitamin C.
- Blackberries 1 cup of blackberries has 30 mg of vitamin C.
- Lemons and limes A lemon contains 34.4 mg of C, while a smaller lime has 19.5 mg of vitamin C. It’s unlikely you’ll eat either of these fruits whole, but the juice delivers most of that amount.
What Does Science Say About Vitamin C for Specific Health Conditions?
There’s no disputing vitamin C is a vital compound needed for the healthy functioning of our bodies. The list of afflictions and conditions vitamin C is suggested to improve or prevent is ever growing, but not all claims are backed by science.
- Neurodegenerative diseases These include Alzheimer’s disease, multiple sclerosis, Huntington’s disease, and Parkinson’s disease. Authors of a review published in July 2017 in the journal Nutrients looked at the literature on vitamin C and neurodegenerative diseases and found promising results for the treatment of neurological diseases in animal studies, but human studies are both limited and lacking in evidence.
- Various cancers While the National Cancer Institute notes that intravenously administered high-dose vitamin C may improve the quality of life of cancer patients, vitamin C as a cancer treatment isn’t approved by the FDA. A study published in the July 2018 International Journal of Cancer surveyed 182,000 women over 24 years and found that breast cancer risk for those who consumed more than 5.5 servings of fruits and veggies daily was lower by 11 percent. While there is an association between eating lots of fruit and veggies and having a reduced risk of cancer, there’s no direct link to vitamin C as a cancer treatment yet.
- Eye issues like cataracts and macular degeneration The eye has a high metabolic rate, which causes the production of harmful free radicals that damage cells. The prevailing theory is that because vitamin C is such an effective antioxidant — a protector of the body’s molecules — it may play a role in fighting off free radicals that lead to eye disease. But a review in the October 2020 issue of Nutrients found no connection between the incidence of cataracts and vitamin C intake in humans.
- Psychiatric disorders, including depression and anxiety Several smaller scale studies have shown an association between vitamin C and its positive effects on mood and related disorders, such as depression and anxiety. Several studies referenced in a November 2020 review in the Journal of Nutritional Biochemistry revealed lower rates of depression and anxiety among subjects (human and animal) with higher levels of vitamin C. Because vitamin C helps maintain organs like the brain, the study notes there are “biological justifications for a positive effect of vitamin C on mood,” but more research is needed to prove that vitamin C can beat the blues. Given the lack of evidence, it’s still best to consult your healthcare provider about any mental health issues you are experiencing.
- The common cold How many times have you been told to take vitamin C when you’re sick? When you feel the flu coming on, Moore says gulping down a bunch of vitamin C supplements probably won’t do much to prevent it. “Vitamin C might help to decrease the duration of a cold, but taking it preventively — the research doesn’t necessarily support that,” she says. A 2017 study by the Department of Public Health and University of Helsinki found that people who regularly take vitamin C even before getting sick didn’t contract fewer colds, but they did seem to get over them more quickly than those who didn’t supplement with the vitamin.
Moore says there is strong evidence that vitamin C helps the body absorb more iron from food, especially nonheme iron from meat-free food sources. Pairing vitamin C–rich foods with iron-rich foods — for example, spinach with orange segments, or black beans with salsa — is especially important for people who are vegan, vegetarian, or anemic, and for women of childbearing age, Moore says.
Foods High in Vitamin C: Why It Matters for Your Vision Health
Vitamin C, also known as ascorbic acid, was the first vitamin to be chemically produced. It is also a vitamin that can help with one’s vision by promoting healthy blood vessels and by helping with collagen production. Consuming an overabundance of vitamin C won’t help because the body flushes excess amounts of it.
What Foods Are Rich in Vitamin C?
Vitamin C is a nutrient needed by your body for the development of muscle, cartilage, collagen and blood vessels, including capillaries that run throughout the inside of the eye. The recommended amount of vitamin C for adults is 90 mg a day for men, 75 mg for women and 120 mg a daily for women who are breastfeeding. Women who are pregnant should take 85 mg a day.
The following are the foods rich in Vitamin C that you should incorporate into your diet.
Acerola cherries have vitamin C deposits 50 times higher than oranges — about 1,000 to 4,500 milligrams per kilogram. Eating three acerola fruits will provide the recommended dietary allowance (RDA) of ascorbic acid (75 mg/grams).
Despite their reputation, chili peppers are powerful antioxidants containing about 143 mg of vitamin C for every 100 grams of chili peppers.
Kiwi fruit has medicinal benefits and vast amounts of vitamin C — 92.7 to 104.5 mg per 100 grams of flesh.
Citrus fruits include lemons, limes, oranges and grapefruits. They grow practically anywhere and are rich in vitamin C content. For example:
- Orange fruit has 12.78 mg /100g of vitamin C
- Grapefruit has 10.9mg/100g
- Lemon has 12.69 mg/100g
Citrus’s antioxidant properties have also proven to be useful in food preservation.
The tropical climate fruit, also known as pawpaw, has various nutritional benefits. The vitamin C content in papaya is approximately 60.5 mg/100 grams of edible flesh.
Kales are among the few vegetables that contain vitamin C. In this case, kale’s vitamin C content is incredibly high, going up to 122.1 mg/100 gm if you consume it raw. The vitamin value drops if you overcook it.
Broccoli falls under the same family as kale. They are nutritious and contain multiple nutrients and vitamins essential for various organ functions. Broccoli usually has a vitamin c content of about 77.3 to 93 mg per 100 gm when fresh.
These edible berries, also known as the forbidden fruit, are a nutritional powerhouse, boasting 181 mg of vitamin C content.
The rockmelon/sweet melon/spanspek is a small-sized melon belonging to the muskmelon species. Besides reasonable vitamin C content levels, it has antioxidants and minerals.
Sweet Yellow Peppers
Unlike other peppers, sweet yellow pepper is not hot or spicy, but it does have a high vitamin C content. Each yellow pepper contains about 341 milligrams of vitamin C, more than the recommended daily intake of 75-90 mg for adults.
Guavas are fruits from a small tree in the myrtle family, which are common in the tropics. The juicy fruits have low calories, plenty of fiber, and about 228 mg of vitamin C for 100 grams of fruit.
You will find rose hip fruit below the petals of the rose plant, and it contains seeds. It has one of the highest concentrations of vitamin C of any fruit, at 462 mg/100 g.
Delicious strawberries come jam-packed with fiber and antioxidants, which means it is a low-calorie and cholesterol-free food. It has low levels of vitamin C.
Mostly used as a decoration for main dishes and side dishes, parsley is nutritious on its own. A parsley salad favorite, is a healthy choice of herb for it contains several nutrients such as vitamin A and K. it also has a reasonable concentration of vitamin C (133 mg/100gm).
Japanese mustard spinach is a versatile vegetable you can cook or eat raw as a salad. The green leafy plant contains about 39 mg/100 gm.
The tiny vegetable buds belong to the cabbage family and look like mini cabbages. Like other vegetables, they contain about 48 mg of vitamin C for every half cup of cooked sprouts.
This tropical tree of the soapberry family is native to China and produces sweet juicy fruit with 71 mg of vitamin C per 100 gm of the fruit.
American persimmons are only edible when they appear they are about to go rotten. They have an ascorbic acid total of 66 mg/100 g.
Also known as the Billy goat plum, or gubinge, this small fruit is the most potent source of vitamin C among all plants. It has 100 times the vitamin content of oranges, or up to 2,900 mg per 100 grams.
Benefits of Vitamin C for Vision Health
Multiple diseases can affect your eyes, but you can prevent them by regularly eating foods rich in vitamin C, as they have shown the following benefits:
- Prevents cataracts
- Helps form collagen
- Protect from free radicals