What Fruits Have A Lot Of Vitamin C


fruits that have lots of vitamin C, it’s easy to get overwhelmed because there are so many options. The most popular fruit with a lot of Vitamin C is citrus fruit. Tangerines, oranges, lemons and grapefruits are the most well-known and popular fruits that contain Vitamin C in abundance. You can also find plenty of other fruits that have lots of Vitamin C but may not be as popular as the ones mentioned above.

 Highest Vitamin C Foods to Add to Your Diet

Our Registered Dietitian offers the best fruits and vegetables for improving the immune system.

best vitamin c foods

Keeping our immune system healthy is top of mind right now, and vitamin C supplements and pills have never been more abundant. But this water-soluble vitamin is naturally present in all different types of foods that you probably enjoy on a regular basis. When we eat vitamin C-rich foods as opposed to isolating it in pill form, we’re also reaping the benefits of the other incredible vitamins and minerals that the whole food has to offer.

Food should always come first, and we are aware that vitamin C, in particular, has antioxidant properties and is crucial for immunological health in addition to lowering the risk of various chronic diseases. As it improves the absorption of meals high in iron, vitamin C can even aid those with anemia due to iron deficiency.

This list of foods high in vitamin C only includes good or outstanding sources of the vitamin that satisfy 10-20% or more of the daily requirement, which is 75mg of vitamin C for women and 90mg for men. Continue reading to find out which foods to include in your diet to get the most vitamin C.

  1. Oranges
best vitamin c foods

Oranges are actually rich in vitamin C and are likely the symbol of foods high in the micronutrient. One medium orange, which contains 70 mg of vitamin C, offers 78% of the daily intake, making it a great source of the vitamin. Sumo Citrus, a gigantic super-sweet fruit that is incredibly simple to peel and contains 163% of the daily value, is the variety we choose. Choose “100% Orange Juice” types if you like orange juice without additional sugar.

2. Broccoli

best vitamin foods

You can thank your mother for always reminding you to finish your broccoli. Seriously, just half a cup of raw broccoli has 39mg of vitamin C, or 43% of the recommended daily intake. The 100% vegetable-based GH Nutritionist Approved Green Giant Cauliflower and Broccoli Riced Veggies is a must-have kitchen staple that you can season whatever you like.

3. Kiwi

best vitamin c foods

Just one medium kiwi serving of this fruit provides 64 mg of vitamin C, or 71% of the recommended requirement. Kiwi varieties with higher vitamin C, such as golden kiwis, are a particularly good source of the element.

4. Strawberries

Fresh Strawberries Background

With 1/2 cup of sliced strawberries delivering 49mg of vitamin C, or more than 50% of the recommended intake, this lovely yogurt parfait topping is high in vitamin C. They provide a healthy dose of fiber as well as powerful antioxidants.

5. Red Bell Pepper

best vitamin c foods

This popular crudite has 95mg of vitamin C, or more than 100% of the recommended intake, in just half a cup. Red bell peppers are one of the best food sources of vitamin C and offer a wide range of health advantages. Try using them diced in a salad or making red pepper hummus with them.

6. Green Bell Pepper

best vitamin c foods

Although green bell peppers don’t boast as much vitamin C as their red counterparts, they still offer 60mg in just a 1/2 cup serving which provides 67% of the daily value. They pair great sautéed with fajita veggies or make a perfect sturdy veggie for dipping.

7. Grapefruit

best vitamin c foods

We adore this cheery citrus fruit, which contains 39 mg of vitamin C, or 43% of the daily recommended amount, in just half of a medium grapefruit. If you consume the entire it, you will be almost at your daily recommended intake of vitamin C. Be sure to check for “100% Grapefruit Juice” with no added sugar. The juice itself also contains a significant amount of vitamin C.

8. Mango

best vitamin c foods

Mango salsa anyone? This refreshing tropical fruit is just as nutritious as it is delicious. A 3/4 cup serving of mango pieces packs in 45mg of vitamin C or half your day’s worth. Plus, it’s a good source of folate and copper too.

9. Cantaloupe

best vitamin c foods

Half a cup of this yummy melon offers 29mg or 32% of your daily vitamin C needs, making it an excellent source of the nutrient. Try our recipe for Cucumber and Cantaloupe Salad with Savory Quinoa Crumble to spice things up.

10. Tomato

best vitamin c foods

Those juicy tomato slices on your daily lunch sandwich are actually doing some good for your body. One medium tomato packs in 17mg of vitamin C or 19% of the daily value, making it a good source of the micronutrient. And cooking tomatoes, like in sauce or stews, can actually increase the amount of lycopene (a potent antioxidant found in tomatoes) that the body can absorb.

Vitamin C Rich Foods, Fruits & Vegetables

The healthy combination of nutrients and vitamins that make up the human body all contribute significantly to maintaining the body’s health and vitality. Vitamin C, which is present in citrus foods, particularly vegetables and fruits, is one of the vitamins about which we hear the most frequently. Foods high in vitamin C are the newest marketing craze in India because of their wealth of health advantages.

L-ascorbic acid, another name for vitamin C, is a water-soluble vitamin that is essential to a person’s diet. However, unlike other animals, humans are unable to manufacture Vitamin C on their own and must instead acquire it from a variety of sources.

Based on research, eating Vitamin C foods supports the healthy functioning of the immune system, helps maintain teeth, bones, and cartilage, and helps the body heal wounds. Adults aged 19 to 65 must have 40 milligrams of Vitamin C per day. If people eat the right foods, they can easily obtain their regular value from their daily diet.

There is no disputing the need of vitamin C in people’s daily diets, but how many people are aware of how crucial having health insurance is? A strong and comprehensive health insurance coverage from renowned firms like TATA AIG can keep people and their loved ones protected in times of medical emergencies, helping people to avoid burning a hole in their pockets. This is similar to how meals rich in vitamin C offer value to the body. Check out the part below if individuals want to know which foods have the most vitamin C.

Vitamin C Fruits You Should Know

Fruits are nutritious and tasty. In addition, they are one of the finest sources of Vitamin C. Let’s grab an eye at some of the fruits that are rich in Vitamin C:

  • Kiwifruit: Not only do these delicious fruits look good but also, they are packed with Vitamin E, folic acid, protein, and Vitamin K. Including a quick piece of kiwi in the breakfast can keep people healthy and active, preventing iron deficiency and improving immunity.
  • Strawberry: Strawberries are fruits loaded with Vitamin C and are beautiful. They are very nutritious and can be added to delicious desserts or salads, ensuring a health boost, improving blood pressure levels, and skin conditions.
  • Orange: How can one forget oranges on this list of Vitamin C-rich fruits? This fruit is loved by many and is readily available. The Vitamin C present in oranges can help protect against gout and lower the risk of heart disease.
  • Papaya: This fruit is popular during the summer season in India. Papaya is a portion of healthy tropical food. Eating it for breakfast can give a healthy start to the day. It is very helpful in enhancing digestion and improving bone health.
  • Guava: Guavas are tropical fruits native to America. They are one of the best sources of Vitamin C and are high in antioxidants, fibre, and potassium. It helps reduce the blood sugar level and aids in weight loss.
  • Lemons: Lemons add flavour to any dish. They are readily available, mostly used to garnish the dishes. In addition, they are rich in essential nutrients that help the human body to function efficiently. For example, lemons help prevent kidney stones, regulate blood sugar levels and are fantastic for weight loss and digestion.
  • Lychee: Lychee is a popular Vitamin C-rich tropical fruit having a sweet flavour. This fruit was first grown in China but is now widely available. Lychees are ideal as an addition to fruit salads, smoothies, and shakes. This fruit helps to curb the risk of gout and also reduces inflammation.
  • Avocado: It is an Instagram-worthy fruit that’s versatile and quite popular. People can add them raw, make a delicious sandwich, or even add them to fruit salads. Eating avocado provides the body with good nutrition. It helps to boost the mind, is great for bone health, and manages blood sugar levels.

Vitamin C Vegetables You Should Know

Vegetables are a great source to meet people’s daily Vitamin C intake. So let’s grab an eye at some of the vegetables that are rich in Vitamin C:

  • Peas: These beautiful legumes are versatile and widespread. They’re a great source of Vitamin C, antioxidants, fibre, and zinc. People can add them to anything for a delicious meal. Peas might look small, but they can help avert arthritis, diabetes, as well as protect people’s memory.
  • Kale: These leafy greens are delicious and super healthy. A good kale salad is one of the most sought-after delicacies. Adding Kale to the daily diet can provide nutrients. In addition, it acts as a shield against chronic diseases and regulates blood pressure.
  • Broccoli: This widely popular vegetable is just another entry in this list of Vitamin C-rich vegetables. It is a versatile vegetable as people can them raw, sautéed, or fried. It’s a perfect power food helping in hormonal imbalance and helping prevent anaemia.
  • Bell Peppers: Bell Peppers are commonly used as pizza toppings or salads, and they come in various colours. This exceptional vegetable is packed with important nutrients. People can consume them cooked or raw, and the choice is with them. It helps promote bone health and improves eye health.
  • Pumpkin: They breathe life into Halloween celebrations. Additionally, this great vegetable is a powerhouse of essential nutrients. It is native to America but is widely available all around the world. People can add them to their vegetable salad or fry them for a healthy meal. It helps people improve their immune systems and reduces liver-related problems.
  • Potatoes: They are considered one of the most versatile vegetables on the Vitamin C-rich vegetable list. Potatoes are very easy to get and are highly nutritious. People can easily include them in their regular diet routine. They can boil or fry them for a quick and hearty meal. Potatoes are great for bone health, and regular consumption of potatoes can boost metabolism.

All Hail Vitamin C: Here’s Why You Need It Every Single Day

Vitamin C is an essential nutrient that is frequently referred to as the “MVP” of the supplement market. It has a number of critical functions in your body.

We’ve virtually covered everything there is to know about vitamin C and how taking a supplement might further improve your health.

vitamin c

What is vitamin C exactly?

The nutrient ascorbic acid, also known as vitamin C, is water-soluble. This means that, unlike fat-soluble nutrients like vitamins A, D, E, and K, large amounts of vitamin C aren’t stored in the body. You actually urinate more than usual.

Additionally, you cannot produce vitamin C on your own and must consume a constant stream of foods high in vitamin C to meet your daily requirements.

A 2013 assessment of the literature revealed that your body need vitamin C to carry out a number of tasks, including:

  • making neurotransmitters
  • regulating cholesterol levels in your blood
  • protecting cells against oxidative damage
  • controlling inflammation
  • absorbing iron
  • producing collagen
  • immune system defense

Numerous meals from both plants and animals contain vitamin C. You can get all the vitamin C you need from food alone if you follow a balanced diet. However, a lot of folks use vitamin C tablets to help out.

How much vitamin C do you need?

The National Institutes of Health estimate that adult men require about 90 milligrams of vitamin C daily, whereas adult women require 75 milligrams.

People who are pregnant or nursing require additional vitamin C to sustain their bodies. Therefore, vitamin C is present in most prenatal supplements. Intake of vitamin C during pregnancy and breastfeeding is increased to 85 and 120 milligrams, respectively.

Keeping things healthy: Vitamin C benefits

Getting adequate vitamin C is essential because it is so critical for your body.

Here are some key advantages of having adequate vitamin C levels and how taking additional vitamin C supplements may improve your health even further.

Immune health

Vitamin C is super important for your immune system and research shows that taking extra vitamin C through supplements may help boost immune health.

For example, a research review found that vitamin C supplements may help improve the number and function of certain white blood cells that are essential parts of immune system defense.

Although taking vitamin C supplements won’t protect you from getting a cold, a 2013 research review showed that taking vitamin C may help reduce the severity and duration of cold symptoms. Still, more studies are needed to know for sure.

Heart disease

Keeping your vitamin C levels at appropriate levels can protect your heart.

According to some research, factors that increase the risk of heart disease, such as high blood pressure and blood vessel malfunction, can be decreased by taking vitamin C supplements. However, further study is required in this area.

Additionally, consuming a lot of fruits and vegetables high in vitamin C is a great method to maintain your ticker in peak condition.

Iron absorption

Iron present in plant foods, or non-heme iron, is easier for your body to absorb with vitamin C.

The mineral iron is necessary for the synthesis of red blood cells. Vitamin C supplements and food sources both improve iron availability and absorption.

Vitamin C and iron: A perfect pair

Try adding some lemon juice to your spinach or consuming your iron supplement with orange or lemon juice.

Skin health and wound healing

There is a lot of vitamin C in your skin. The formation of collagen requires this vitamin, according to a study of the literature.

The most prevalent protein in your body, collagen, gives your skin structure. Vitamin C, a potent antioxidant, also aids in shielding your skin from UV deterioration.

Vitamin C is so crucial for skin health that it is frequently used as a supplement to hasten wound healing in professional settings.

Put vitamin C on your skin!

Topical vitamin C works wonders for skin health as well. Hello, vitamin C serum!


Some studies have shown that vitamin C supplementation may help some people with infertility get pregnant faster and may help improve sperm quality. But more studies are needed to confirm this.


According to studies, having higher vitamin C levels in your blood may help lower your chance of developing diabetes.

Furthermore, numerous studies have demonstrated that consuming a lot of fruits and vegetables high in vitamin C is a fantastic method to lower your chance of developing diabetes.

Furthermore, a study revealed that persons with prediabetes and diabetes frequently have low amounts of vitamin C in their blood, making supplementation a wise decision. To demonstrate this, more research is required.

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