What Fruits Have High Vitamin C? Vitamin C is a vital nutrient that everyone needs to stay healthy. It has been extensively studied for its digital marketing benefits. The positive impact of vitamin C on the immune system and the higher intake of fruits and vegetables have drawn scientists’ attention. They revealed that high vitamin C helps reduce body inflammation, preventing colds and flu, slowing aging and supporting healthy blood vessels. This article will show you what fruits have high vitamin C. Some of the fruits that are mentioned here are lemons, oranges, guava, mango, and blueberries.
10 Foods High In Vitamin C For a Healthy Immune System
Many of us turn to oranges and orange juice as the cold and flu season approaches to increase our intake of vitamin C, a potent antioxidant celebrated for its crucial role in assisting the immune system in combating viruses and illnesses. Foods rich in vitamin C also serve a number of additional purposes in the body. Knowing how antioxidants function, you are aware that vitamin C functions as a free radical scavenger and aids in reducing oxidative damage. This is because several chronic diseases, like heart disease and some malignancies, can result from accumulated oxidative damage. Vitamin C can therefore help prevent the onset of these diseases. Vitamin C plays a role in protein metabolism and iron absorption in addition to speeding up wound healing.
Guava
Guavas have a fruit flavor that is sweet and somewhat tropical, similar to a strawberry and a pear. Guavas are one of the best food sources of vitamin C, despite not being particularly well-liked in the United States. 377 mg of vitamin C, or 419% of the daily required amount, may be found in one cup of guava. Examining the quantity of particular nutrients in a 100-gram serving is another technique to contrast the nutritional profiles of various fruits. 100 g of guava has 228 mg, or 254% of the recommended daily intake, of vitamin C. Strawberries, mango, pears, pineapples, papayas, melons, strawberries, bananas, and other tropical fruits work nicely with guava. As the chilly weather of winter sets in, think of making a tropical fruit salad to help you remember warm weather and summer vacations.
Kiwi
Each cup of kiwi fruit contains 167 mg or 185% of the RDI for vitamin C, while 100 grams provides 93 mg. Kiwi makes a great snack and they tend to travel well.
Strawberries
When it comes to fruit, strawberries are almost a universal fan favorite. Even though they are not in season in the United States during the winter, they can still be found there. However, there is nothing quite like locally grown, fresh strawberries in the summer (and vitamin C is obviously important all year round!). Strawberries have a vitamin C content of 98 mg, or 108%, per cup. As a result of strawberries’ low calorie content, 200 calories of these delectable berries will provide you with 368 mg, or a staggering 408% of the RDI. Though not as much, blueberries, blackberries, and raspberries also contain vitamin C.
Bell Peppers
Bell peppers are one of the best dietary sources of vitamin C and a fantastic source of foods that are anti-inflammatory. Color is important for determining vitamin C levels; red peppers top the list with 190 mg (212% RDI) of vitamin C per cup. Green peppers have 120 mg per cup, while yellow peppers have 138 mg. Because they also contain vitamin A, beta-carotene, and lycopene, which help regulate inflammation by decreasing pro-inflammatory T-helper cells and suppressing the production of genes for various inflammatory cytokines, orange, yellow, and red bell peppers are particularly nutrient-dense.
Kale
The amount of vitamin C in one cup of raw kale is 23 mg (26% RDI). There is also a significant amount in other dark, leafy greens including Swiss chard, spinach, and turnip greens. Iron, calcium, vitamin K, a fair amount of protein, and nitrates are other nutrients found in dark greens. Nitrates have been demonstrated to stimulate the body’s generation of nitric oxide, which enhances blood vessel function and may lower blood pressure.
Broccoli
Broccoli is frequently left off lists of the healthiest foods, so it is not surprising that this nutrient-dense cruciferous vegetable is listed among the foods with the greatest vitamin C content. If you’re looking for a food that delivers the most vitamin C per calorie, broccoli is a great choice because one cup of it has 81 mg of vitamin C. Broccoli is a high-nutrient, low-calorie item that offers an amazing 525 mg, or 583%, of the RDI for vitamin C in a 200-calorie serving. sprouts, broccoli, or another cruciferous vegetable that is a great source of vitamin C. The recommended daily allowance of vitamin C is 107% of what is found in one cup of Brussels sprouts. Eat broccoli or Brussels sprouts roasted, steamed, sliced in salads, or air-fried with a little seasoning.
Papaya
This tropical fruit’s delicious flesh contains 88 mg of vitamin C per cup, or about 100% of the daily required amount. Because of its high vitamin C concentration, which can help fight the oxidative damage that causes skin to age, papaya is a fantastic meal for good skin and is frequently utilized in skin care products.
Tomatoes
Although officially a fruit, tomatoes are a versatile “vegetable” that may be used in a variety of dishes, including soups, salads, sauces, and healthful juices. 100 grams of tomatoes contain 23 mg of vitamin C, compared to one cup’s 55mg (61% RDI) of vitamin C. They also include selenium, an essential mineral, and lycopene, a carotenoid that shields your cells from oxidative damage caused by free radicals. The risk of coronary artery disease and heart disease was found to be inversely correlated with consumption of tomatoes and tomato-related products in a large cohort research.
Black Currants
Black currants are a delectable superfood that is underrated. Anthocyanins, an antioxidant flavonoid that can fight free radicals and lessen oxidative damage, are what give them their deep purple hue. They have a vibrant flavor and are juicy. Amazingly, black currants have 362 mg (402% RDI) of vitamin C in every cup.
Oranges
When people consider the best dietary sources of vitamin C, this traditional citrus fruit is perhaps the first thing that comes to mind. While oranges are not exactly at the top of the list, they are still a strong source of this mineral. Oranges have a vitamin C content of 53 mg per 100 grams and 96 mg per cup, or 106% of the recommended daily intake. Another substantial citrus fruit, pomelos, is loaded with vitamin C. A entire pomelo has more than 400% of the daily required amount of vitamin C. Vitamin C is also abundant in other citrus fruits including lemons, clementines, and grapefruits. For instance, each small clementine has 40% of the RDI, whereas one medium-sized grapefruit delivers approximately 96% of the RDI.
10 Foods High In Vitamin C Beyond Just Oranges
If you start drinking a lot of OJ as soon as you start to feel under the weather, raise your hand. True, same. There are many other foods high in vitamin C in the produce section if oranges aren’t your thing.
But can they eradicate a cold on their own? Probably not in the least. Avoid shooting the messenger! However, according to nutritionist Liz Weinandy, RD, of The Ohio State University’s Wexner Medical Center, vitamin C is still “one of the most critical nutrients in our body for overall health.”
According to Weinandy, vitamin C’s advantages include a strengthened immune system and fewer dangerous free radicals in the body, making the antioxidant crucial for disease prevention.
In fact, research from the National Institutes of Health reveals that vitamin C may be crucial in lowering your risk of heart disease and may even enhance quality of life for cancer patients.
Another intriguing benefit of taking vitamin C is that it increases the amount of plant-based iron that is absorbed, protecting against diseases like anemia. Therefore, be careful to eat plant-based foods high in vitamin C along with those lentils, spinach, or tofu.
According to Weinandy, you should consume at least 75 milligrams of vitamin C daily, preferably from dietary sources, to benefit from its health benefits. Supplements are acceptable but not ideal. (FYI: According to Harvard University, the U.S. Preventative Services Task Force does not support the use of supplements due to inconsistent evidence regarding their efficacy.)
You’re in luck since eating foods strong in vitamin C throughout the day will help you obtain your recommended daily intake.
1. Lychee
The fragrant, tropical aroma of these bite-sized fruits are enough reason to add them to your diet, but they just so happen to be loaded with vitamin C (136 milligrams per cup, to be exact), too.
Per one-cup serving: 125 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 29 g sugar, 3 g fiber, 2 g protein
2. Brussels Sprouts
Brussels look like tiny brains, and their super-high vitamin C content (75 milligrams per serving) might actually help boost brain health. Roast them in the oven or shred them into salad for a surprising crunch.
Per one-cup serving: 38 calories, 0 g fat (0 g sat fat), 22 mg sodium, 8 g carbohydrates, 2 g sugar, 3 g fiber, 3 g protein
3. Blackcurrants
If you love the refreshing sharp taste of blackberries, swap them out for blackcurrants, which, at 203 milligrams per serving, contain nearly seven times more vitamin C.
Per one-cup serving: 71 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 17 g carbohydrates, 2 g sugar, 3 g fiber, 2 g protein
4. Mango
Conveniently, some of the sweetest fruits out there not only transport you right back to your favorite beach vaca, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.
Per mango: 124 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 28 g sugar, 3 g fiber, 2 g protein
5. Green Bell Pepper
If you’re not into the sweeter taste of red bell pepper, its green counterpart is another immunity-boosting bet, with 120 milligrams of vitamin C per serving.
Per cup, chopped: 30 calories, 0 g fat (0 g sat fat), 5 mg sodium, 7 g carbohydrates, 4 g sugar, 3 g fiber, 1g protein
6. Cauliflower
Whether you dip florets in ranch or rice cauliflower up in a stir-fry, one small head packs a whopping 128 milligrams of vitamin C. Plus, it’s a good source of filling fiber.
Per small cauliflower: 66 calories, 1 g fat (0 g sat fat), 80 mg sodium, 13 g carbohydrates, 5 g sugar, 5 g fiber, 5 g protein
7. Oranges
There’s a reason your mind jump to oranges when you think vitamin C: Just one medium-sized fruit contains an impressive 70 milligrams of the antioxidant. Their high flavonoid content has also been linked to reduced instances of macular degeneration and heart disease.
Per medium orange: 62 calories, 1 g fat (0 g sat fat), 0 mg sodium, 15 g carbohydrates, 12 g sugar, 3 g fiber, 1 g protein
8. Grapefruit
Got orange fatigue? Grapefruits are an even more potent, disease-fighting choice. With 88 milligrams of vitamin C per medium fruit, this zesty, tangy type of citrus is a great way to switch it up.
Per medium grapefruit: 82 calories, 0 g fat (0 g sat fat), 0 mg sodium, 21 g carbohydrates, 10 g sugar, 3 g fiber, 2 g protein
9. Tomato Juice
Just one cup of 100-percent tomato juice contains a whopping 174 milligrams of vitamin C. Permission to slurp down Bloody Mary mix? Granted. (Just opt for the low-sodium variety to do your blood pressure a solid.)
Per cup: 42 calories, 1 g fat (0 g sat fat), 25 mg sodium, 9 g carbohydrates, 6 g sugar, 1 g fiber, 2 g protein
10. Cantaloupe
With its pretty color and fruit salad vibes, refreshing cantaloupe is a surprisingly solid source of vitamin C, providing 48 milligrams of the antioxidant per serving.
Per quarter of a medium melon: 50 calories, 0 g fat (0 g sat fat), 25 mg sodium, 12 g carbohydrates, 1 g sugar, 1 g fiber, 1 g protein
The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical
Your immune system, bones, blood vessels, and cells are all strengthened by vitamin C.
Vitamin C was discovered in the 1930s by the Hungarian biochemist Albert Szent-Györgyi, hundreds of years after more than two million sailors perished from a horrifying illness that they might have avoided with more fresh produce on board. According to the American Chemical Society, scurvy was that illness; it had not been known for years that a lack of ascorbic acid, or vitamin C, was what caused it. The majority of produce provides enough vitamin C to prevent such severe deficits.
Why is vitamin C essential?
The vitamin is essential for sustaining tissues, maintaining bone health, and shielding cells and blood vessels from harm, according to Atlanta-based RDN Marisa Moore.
We require vitamin C as a supplement for numerous bodily functions, according to the author. And it’s one of those necessary vitamins that our systems cannot produce.
According to the National Institutes of Health (NIH) Office of Dietary Supplements, vitamin C can strengthen the immune system, rejuvenate cells, and aid in the body’s absorption of iron because of its potent antioxidant capabilities. Vitamin C is also said to protect against eye diseases like macular degeneration and lower the risk of heart disease and cognitive disorders like dementia.
Your body practically falls apart without vitamin C. According to the Science History Institute, when vitamin C insufficiency was more common, it resulted in bleeding gums and tooth loss. Internal bleeding brought on by the shortage could possibly result in death. Ships were loaded with limes once doctors discovered citrus fruits had a function in combating scurvy. (This is the origin of the name “limey,” which is used to describe sailors.)
You have almost little danger of contracting scurvy today, so don’t worry. We actually don’t think about it, at least in developed countries, because vitamin C is present in so many of the foods we consume on a regular basis. Although there are many vitamin C pills and multivitamins on the market, Moore advises obtaining nutrients from whole foods. Dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA), which also adds that they differ from pharmaceuticals in that they are not “intended to treat, diagnose, prevent, or cure diseases.”
According to the Office of Dietary Supplements, despite the paucity of studies on vitamin C supplements, no single supplement has been shown to be superior to others. If you already get enough vitamin C from food, taking supplements may or may not be helpful since the majority of extra vitamin C is eliminated from the body through the urine.
Immune Building Pantry Dishes: Savory Tomato Basil Soup
It’s quite impossible to consume too much vitamin C from food alone, however taking too much vitamin C in supplements could result in negative effects. Adults should consume no more than 2,000 milligrams (mg) per day, according to the NIH. Being vitamin C deficient is also challenging, unless you reside somewhere with limited access to fruits and vegetables. According to Moore, your body needs 10 mg of vitamin C a day at the very least, but the recommended daily amount (RDA) varies based on factors including age, gender, stage of life, and lifestyle decisions like smoking.
The RDA for persons aged 19 and over is 90 mg for males and 75 mg for women, according to studies from the U.S. Food and Nutrition Board. A daily dose of 35 mg of vitamin C should be added for anyone who smokes frequently. Women need 85 mg of vitamin C during pregnancy, and 120 mg during lactation.
The Office of Dietary Supplements identifies several demographic categories that are more vulnerable to vitamin C insufficiency. Research has found that smokers need a little more vitamin C in their diet since their levels are lower than nonsmokers’, according to a study that was published in the journal Nutrients in July 2020. Infants fed milk that has been evaporated or boiled, both of which lack vitamin C, may not be receiving all the nutrients they require. According to the International Foundation for Gastrointestinal Disorders, many chronic diseases and medical disorders that result in malabsorption may impair the body’s capacity to absorb vitamin C, increasing the amount that is required by the body.
The RDA is the bare minimum required to prevent vitamin C deficiency, according to Chappaqua, New York-based registered dietitian Michael Wald, MD, ND, PhD, who also serves as the host of the Ask the Blood Detective podcast. However, it may not accurately reflect the ideal vitamin C value that each individual requires.
What Foods Are the Highest in Vitamin C?
It can be challenging to determine which packaged foods are appropriate sources of vitamin C since, according to the NIH, the FDA only requires food labels to state the quantity of vitamin C that has been added, not the amount of vitamin C that naturally occurs in foods. Fortunately, C is abundant in many entire foods, including fruits and vegetables. According to USDA data, some foods, including red bell peppers, can deliver more than 100% of the DV for the vitamin in just one or two servings.
Dr. Wald advises that everyone should start out with a diet rich in fruits and vegetables. The quantity of vitamin C a person needs depends on a number of lifestyle factors, including age, heredity, absorption, disease, exercise, stress, sleep, alcohol, and others.
Be aware that foods’ nutrient contents change when they are cooked. According to a paper published in the April 2018 issue of the journal Dish Science and Biotechnology, vitamin C is heat sensitive and water soluble, therefore the longer you cook a food with vitamin C, the more vitamin C it loses. According to the authors, microwave cooking retains vitamin C more effectively than boiling. If you can consume foods high in vitamin C uncooked, the better.
Vegetables That Are High in Vitamin C
Here are a few of the NIH-recommended foods that include vitamin C as well as flavonoids and bioflavonoids, two potent antioxidants that function in tandem with vitamin C and are found in fruits and vegetables. The USDA lists the following plants as great sources of vitamin C.
- 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
The vitamin C content in citrus fruits and fruit juices is well known, but they aren’t the only or even the greatest source. According to USDA information, the following fruits are regarded as great sources of vitamin C.
- 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.