Fruits With Vitamin A And C


Fruits With Vitamin A And C Both are water-soluble vitamins. They promote healthy skin, bone and joint growth, vision and normal cell division. However, these two vitamins have their differences as well: Vitamin A is mainly derived from animal products, while vitamin C can be produced naturally by the body.

[Dietary sources of vitamin A, C, E and beta-carotene in a adult Mediterranean population]


Objective: Estimation of vitamin A, C, E and beta-carotene food sources, as well as its nutritional intake and density in adult Catalonian population.

Methodology: A cross-sectional study was conducted over 2,346 individuals obtained from the sample of Catalonian Survey of Nutritional Status aged 18 to 75 years old to estimate usual dietary intake of vitamins A, C, E and beta-carotene using two 24 hour dietary recalls administered in two periods (june-july and november-december of 1992). Replicated 24 hour Recalls allowed for estimation of usual intake. Calculation of food sources for vitamins encompassed three phases: foods transformation into nutrients, aggregation of foods in categories and sum of nutrients by food categories.

Results: Intake of vitamin A (equivalents of retinol of provitamin A and vitamin A), E, C were closely near or higher than RDA. Nutritional density of vitamin C, E and beta-carotene were higher in female group. Nutritional density was positively associated to age for vitamins C, E and beta-carotene. Addition fat was the first source of vitamin E and it reached 33.8% of total vitamin E intake. Vegetables contributed in 17.3 % to the total vitamin C, whereas fruits accounted for 57.9%. Fruits recached 40.6% of the total beta-carotene intake, whereas vegetables accounted for 34.8%. The major contributors of vitamin A were milk and dairy products.

Conclusions: Nutritional intake of vitamin A, C and E are over the RDA parameters suggesting an healthy nutritional status that must be confirmed and ratify by biochemical assessment. Nutritional densities were higher in female gender than in males in vitamins C, E, and beta-carotene possibly due to a higher intake of total lipids in male gender than in females. Nutritional density was positively associated to age in the same group of vitamins, suggesting a higher intake of empty calories in younger group. Fruits and Vegetables accounted for more than 70% of vitamin C and beta-carotene and major contributors were citrics, carrots, tomatoes, spinach, and cauliflower, highlighting their importance in elaboration of dietary guide lines.

Foods That Are High in Vitamin C

Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.

It functions as a powerful antioxidant in the body and plays important roles in immune function, neurotransmitter production, collagen synthesis, and more. Getting enough vitamin C in your diet may help reduce the risk of common health conditions like heart disease

Additionally, Vitamin C is vital for collagen synthesis, connective tissue, bones, teeth, and your small blood vessels

The current daily value (DV) for vitamin C is 90 mg for men and 75mg for women.

Deficiency symptoms include higher susceptibility to infections, bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy

For the purposes of this article, we have used the DV of 90mg for calculating the %DV for the list of foods below.

5 Foods That Are High in Vitamin C

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.

Here are 20 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 has the highest known concentration of vitamin C, containing up to 2,907 mg per 100 grams. Just one plum (approximately 15 grams) packs 436 mg of vitamin C, which is 484% of the DV

It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health 


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


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.


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.


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


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.

One large yellow pepper provides 342 mg of vitamin C, or 380% of the DV, which is over twice the amount found in green peppers

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


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.

Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and neurodegenerative diseases


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.

One cup of cantaloupe slices contains 17.4 mg of Vitamin C, which is 19% of what is recommended for adults daily


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

Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the recommended DV

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


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

Even though heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV

As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber, and folate.


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.

What are foods high in vitamin C?

Fruits and vegetables are the best food sources of vitamin C. Eating a variety of these healthy foods will help people meet their daily requirements.

Vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is key to the immune system, helping prevent infections and fight disease.

The body does not store vitamin C, so people need to source this nutrient from their diet every day. It dissolves in water, and any excess leaves the body in urine.

This article examines the foods richest in vitamin C and how to include them in the diet. It also discusses the vitamin’s function and health benefits.

Foods high in vitamin C

Several cross guava fruit cut in half

The following foods contain more than 20% of the recommended daily value (DV) of vitamin C.

FoodServing sizeMg per servingPercent of 90 mg DV
Guava, raw1 cup, raw377419%
Sweet red pepper, raw1 cup, raw190211%
Tomato juice1 cup, canned170188.9%
Orange juice1 cup124137.8%
Sweet green pepper1 cup, raw120133%
Hot green chili pepper, raw1 pepper, raw109121%
Oranges1 large fruit97.5108.8%
Strawberries1 cup, sliced97.6108%
Papaya1 small fruit95.6106.2%
Pink grapefruit juice1 cup93.9104.3%
Broccoli1 cup, raw81.290.2%
Pineapple chunks1 cup, raw78.987.7%
Potato1 large vegetable72.780.8%
Brussels sprouts1 cup, raw74.879.8%
Kiwifruit1 fruit6471.1%
Mango1 cup, raw60.166.7%
Cantaloupe1 cup57.363.7%
Cauliflower1 cup, raw51.657.3%
Lemon1 fruit44.549.4%
White grapefruit½ medium fruit3943.3%

Does cooking affect vitamin C?

Cooking may reduce the amount of vitamin C in fruits and vegetables. The National Institutes of Health Office of Dietary Supplements (ODS)Trusted Source notes that steaming or microwaving these foods may retain the most of the vitamin.

People should eat various raw fruits and vegetables every day to obtain the most vitamin C.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Why is vitamin C important?

Vitamin C is an antioxidant. It protects the body’s cells from damage caused by free radicals. Free radicals can cause changes in cells and DNA that can lead to illnesses, including cancer.

Without vitamin C, the body cannot make collagen, a protein that is necessary for building and maintaining:

  • healthy bones
  • joints
  • skin
  • digestive tract tissues

Vitamin C is an important part of the immune system, which defends against viruses, bacteria, and other pathogens. Studies show that low levels of vitamin C lead to problems with the immune system and other illnesses.

Risks of low vitamin C intake

A low intake of vitamin C will reduce the body’s ability to make collagen. This can negatively affect different body tissues.

A vitamin C deficiency is known as scurvy. This can lower a person’s immune function and increase their risk of infection. Scurvy is relatively rare in the United States but is more prevalent in malnourished populations. Levels of scurvy are associatedTrusted Source with socioeconomic disparity.

A vitamin C deficiency may cause:

  • joint pain
  • bleeding gums
  • problems with wound healing
  • tooth loss

Vitamin C and mental health

Vitamin C deficiency may affect a person’s mental health as well as their physical health.

A 2020 reviewTrusted Source found links between low vitamin C levels and depression and cognitive impairment.

Scurvy can also cause fatigue, which can negatively impact a person’s quality of life. However, researchers found that people may experience mental health complications in a smaller vitamins c deficit than that necessary for scurvy diagnosis.

How much vitamin C should I get?

Different people require different intakes of vitamin C.

According to the ODS, the recommended dietary allowanceTrusted Source of vitamin C for adults is:

  • 90 milligrams (mg) for males
  • 75 mg for females
  • 85 mg when pregnant
  • 120 mg when breastfeeding
  • an additional 35 mg for people who smoke

Children typically require less than this. People who smoke or have conditions that affect vitamin absorption in the intestines are at risk of having a lower intake and may require a higher amount.

Find out more about the exact daily levels of vitamin C a person needs.

Health benefits of vitamin C intake

The following sections discuss some of the most important benefits of vitamin C.

Boosting heart health

Some evidence suggests that vitamin C may help lower the risk of heart disease or its complications.

One study indicates that people who consume more vitamin C have a lower risk of death from cardiovascular disease. Further studies are necessary to fully explore these statements.

However, eating more fruits and vegetables can help boost general heart health by providing a range of vitamins, minerals, antioxidants, and fiber.

Strengthening the immune system

Vitamin C has an immune-boosting effect that can help the body fight off illnesses, such as the common cold.

One study found that vitamin C helped prevent pneumonia and supported tetanus treatment.

Lowering the risk of some cancers

Vitamin C is an antioxidant, so it can prevent damage caused by free radicals. This may help prevent diseases such as cancer.

Investigations into whether vitamin C effectively prevents cancer have yielded mixed findings. However, the results of a few studies have been positive:

  • A meta-analysis found links between vitamin C and a lower risk of certain types of brain tumors.
  • Another studyTrusted Source determined that high doses of vitamin C impaired the growth of colorectal tumors in mice.
  • A different meta-analysisTrusted Source observed that higher vitamin C intake was associated with a lower risk of lung cancer.

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 A And C

Vitamin A 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 A 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

  1. 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.  
  2. 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.
  3. Broccoli
    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: 
    • Calcium
    • Iron
    • Phosphorous
    • Potassium
    • Zinc
    • Thiamin
    • Riboflavin
    • Niacin
    • Folate
  4. 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.
  5. 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.
  6. 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. 

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