52 Vitamin C Rich Foods, Fruits & Vegetables

Vitamin C Rich Foods, Fruits & Vegetables

L-ascorbic acid, commonly known as vitamin C, is one of the most beneficial and talked about vitamins. The human body cannot naturally produce this vitamin. However, it is highly essential for proper bodily functions.

Foods that contain vitamin C include citrus fruits, vegetables, and other dietary supplements. The following write-up will provide you with a detailed overview of the health benefits of vitamin C rich foods and how they assist the body in day-to-day functioning.

The human body cannot synthesise vitamin C naturally. Hence, it has to be supplied through food items that are loaded with vitamin C.

Among such foods items, fruits and vegetables containing vitamin C are probably the only sources. The daily recommended limit of vitamin C intake for adults is 65-90 milligrams.

If you want to know which food has the most vitamin C, make sure to go through the following section. However, keep in mind that the actual amount of vitamin C might vary.

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What is Vitamin C?

Citrus fruits, berries, vegetables, and other foods contain vitamin C, a water-soluble vitamin sometimes referred to as ascorbic acid and ascorbate. Your body needs vitamin C to produce muscle, blood vessels, cartilage, and bone collagen. 

You must obtain vitamin C from your diet because your body cannot make it. Citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, and spinach all contain vitamin C. Additionally, vitamin C can be taken orally as a supplement, usually as chewable pills and capsules.

What are the Sources of Vitamin C?

Fresh fruits and vegetables are just one of the numerous natural sources of vitamin C. The most abundant sources consist of:

  • Indian gooseberry (700 mg/100 g)

  • Citrus fruits, such as limes, oranges and lemons

  • Tomatoes and tomato juice

  • Potatoes

  • Green and red peppers

  • Kiwifruit, strawberries and cantaloupes

  • Green leafy vegetables such as broccoli

  • Fortified cereals

Food loses vitamin C when it is cooked and stored for extended periods. Microwaving or steaming can reduce its content. The daily requirement for vitamin C is met by eating an adequate amount of fresh fruits and vegetables, which equates to five or more servings of various fruits and vegetables.

Top 52 Food Items High in Vitamin C

Look at these top vitamin C rich foods designed to feed your body and excite your taste buds. This list includes colourful vegetables, juicy fruits, nuts and seeds, and animals and seafood full of nutrients.

List of Vitamin C Rich Vegetables

Vitamin C Rich Vegetables

Vegetables are also reliable sources of vitamin C. Here’s a list of top vitamin C vegetables that can help you to fulfil your daily recommended level of vitamin C requirement:

SNo. 

 Vegetable Description
1 Broccoli Broccoli is a common name associated with healthy eating. However, it is also a powerhouse of vitamin C. 100 grams of serving packs nearly 132 mg of vitamin C along with a lot of fibre, micro fibres, and nutrients. Apart from being a great source of vitamin C, broccoli also acts as a detoxifier by eliminating dangerous toxins from the blood. If you are wondering which vegetable has the most vitamin C, then the answer is broccoli.  10
2 Cauliflower Seasonal vitamin C vegetables like cauliflower also serve as a good source of vitamin C. A cup of finely chopped cauliflower can provide about 45 mg of vitamin C. Moreover, you can also add vitamin K and folate to your daily diet intake with cauliflower. A
3 Spinach A 100 gram serving of green leafy vegetables like spinach can be enough to fulfil your daily dietary vitamin C intake requirement as you can get as much as 120 mg of this vitamin.
4 Tomatoes Tomatoes are another essential source of vitamin C. 100 grams of raw diced tomato contains 100 mg of vitamin C. They also contain great anti-inflammatory properties and are beneficial for the skin.
5 Cabbage 100 grams of cabbage consists of around 36.6 mg of vitamin C, which turns out to be half of the total value which is recommended for humans.
6 Collard Greens These are a nutritious green leafy vegetable that looks quite similar to spinach and consists of a high amount of vitamin C. There is about 35.3 mg of this vitamin in 100 grams of collard greens.
7 Swiss Chard Consisting of dark green leaves and red stems, Swiss chard is enriched with vitamin C.  There is about 30 mg of vitamin C present in 100 grams of Swiss chard.
8 Potato 100 grams of raw potato contains about 19.7 mg of vitamin C.
9 Peas  Fresh green peas are a great source of plant-based protein and vitamin C. There is about 14.2 mg of vitamin C present in 100 grams of peas.
10 Turnips There is about 11.6 mg of vitamin C present in 100 grams of turnips.
11 Watercress A nutritious aquatic plant, watercress is the oldest known leafy vegetable and consists of a high amount of vitamin C. There is about 43 mg of vitamin C present in 100 grams of watercress.
12 Kohlrabi Kohlrabi or a German turnip is a vegetable that can be consumed both in the raw and cooked state. There is about 62 mg of vitamin C present in 100 grams of kohlrabi.
13 Mustard Greens There is about 70 mg of vitamin C present in 100 grams of mustard greens.
14 Lambsquarters Also known as bacon weed and goosefoot, lambsquarters contain about 80 mg of vitamin C in its 100 grams portion.
15 Brussels Sprouts There is 85 mg of vitamin C present in 100 grams of raw Brussels sprouts.
16 Kale Also termed leaf cabbage, kale is rich in vitamin C, with its 100 grams portion containing 120 mg of vitamin C.
17 Parsley There is 133 mg of vitamin C present in 100 grams of parsley.
18 Green chilli There is 242 mg of vitamin C present in 100 grams of green chillies.

Individuals who fail to acquire the necessary amount of vitamin C from such items may suffer from several health disorders.

List of Vitamin C Rich Fruits

Vitamin C Rich Fruits

These values can vary slightly depending on factors like ripeness and cultivation methods. Here's a list of fruits rich in vitamin C, along with their approximate content per 100 grams:

SNo.

 Fruit Description
19 Guava Guava is a popular fruit that is loaded with vitamin C. It is one of the best vitamin C rich fruits in India. It can be used in desserts, salads, jellies, and more. A 100 grams serving of guava can provide 250 milligrams of vitamin C. It is more than twice the daily vitamin C intake requirement. Guava is also a great choice for those on a diet as 100 grams servings come with just 68 calories.  
20 Kakadu Plums This Australian superfood contains about 100 times higher amounts of vitamin C as compared to oranges. It is known to provide 5300 mg of vitamin C in its 100 grams. Besides vitamin C, it contains rich amounts of vitamin E, potassium, and lutein.
21 Acerola Cherries 49 grams of red acerola cherries provides 822 mg of vitamin C.
22 Rose Hips This is a small-sized fruit from the rose plant which bears a sweet and tangy taste. There is about 119 mg of vitamin C present in six rose hips.
23 Black Currant Having one-half cup or about 56 grams of black currants can provide you roughly 101 mg of vitamin C.
24 Lemons Along with its peel, a single raw lemon offers around 83 mg of vitamin C.
25 Lychees Single lychee offers about 7 mg of vitamin C.
26 Papaya 145 grams of papaya offers about 87 mg of vitamin C.
27 Strawberry There is about 89 mg of vitamin C in 152 grams of strawberry.
28 Oranges A medium-sized orange provides an individual with about 70 mg of vitamin C.
29 American Persimmons American persimmon is an orange coloured fruit resembling a tomato and comes in a number of varieties. There is approximately 16.5 mg of vitamin C present in one American persimmon.
30 Cantaloupe Apart from the 30 mg of vitamin C present in half a cup of cantaloupe, this melon is a host to a number of nutrients.
31 Apricots There is about 10 mg of vitamin C present in 100 grams of apricots.
32 Cherries 100 grams of cherries consists of around 7 mg of vitamin C
33 Raspberry There is around 26.2 mg of vitamin C present in 100 grams of raspberry.
34 Blackberry 100 grams of blackberry consists of around 21 mg of vitamin C.
35 Mango A single mango consists of around 57.3 mg of vitamin C.
36 Grapefruit Having 100 grams of grapefruit consists of around 31.2 mg of vitamin C.
37 Citrus Fruits Citrus fruits such as lemons, grapes, oranges, and limes are excellent sources of vitamin C. If you are wondering which fruits have the most vitamin C, then here’s your answer. A medium-sized orange comes with nearly 70 mg of vitamin C. Moreover, a 100 grams serving of orange juice contains 93 mg of vitamin C and only about 45 calories. For the same amount of grapefruit, your body can get around 70 mg of vitamin C.
38 Kiwi Kiwi is one of the many fruits rich in vitamin C. These little fruits contain more vitamin C than oranges. 2 medium kiwi fruits can have nearly 137 mg of vitamin C. In addition to vitamin C, kiwis are rich in several other dietary minerals and supplements such as copper, potassium, and flavonoids.
39 Amla  Indian gooseberry, commonly known as amla, is no less than a superfood. It is widely used in ayurvedic medical concoctions. It is a rich source of vitamin C and is known for its ability to enhance the natural defence system of the body. Amla can protect from various seasonal diseases and can be easily termed as the best fruit for vitamin C.

List of Vitamin C Rich Seeds and Nuts

Vitamin C Rich Seeds and Nuts

Seeds and nuts are not typically significant sources of vitamin C compared to fruits and vegetables. However, here are some seeds and nuts along with their approximate vitamin C content per 100 grams:

SNo.

 Seeds and Nuts Description 
40 Pine nuts 100 grams of pine nutes will give you 5.3 mg of vitamin C.
41 Chestnuts 100 grams of these nuts contain 26.7 mg of vitamin C.
42 Chia seeds 1.6 mg is found in 100 grams of chia seeds.
43 Sunflower seeds Get 1.4 mg of vitamin C from 100 grams of these seeds.
44 Pumpkin seeds 100 grams of pumpkin seeds consists of 0.6 mg.
45 Pistachios 5.7 mg of vitamin C is there in p 100 gm of pistachios.
46 Cashews  Get 0.1 mg of vitamin C from about 100 gm of cashews.
47 Pecans Pecan have about 0.9 mg of vitamin C in a 100 gm serving
48 Hazelnuts 6.3 mg is found in 100 gm of hazelnuts.

List of Vitamin C Rich Animal and Seafood

Vitamin C Rich Animal and Seafood

Animal-based foods and seafood are generally not significant sources of vitamin C, as they are primarily found in plant-based sources. However, here are some animal and seafood options that contain trace amounts of vitamin C:

SNo.

 Animal and Seafood Description 
49 Liver (beef or chicken) Get 100 gm of liver and you have 27 mg of vitamin C.
50 Oysters Oyesters have about 17 mg of vitamin C in a 100 gm serving.
51 Clams 21 mg of vitamin C is found in 100 gm of clams.
52 Fish roe (such as caviar) 100 mg of fish roe will give 9 mg of vitamin C.

How Much Vitamin C Should You Intake?

According to the National Institutes of Health, the amount of vitamin C you need daily depends on age. The average recommended daily amounts for different ages are listed below in milligrams (mg).

Age Group

 Recommended Vitamin C Intake (milligrams per day)
Birth to 6 months  40 mg
Infants 7–12 months  50 mg
Children 1–3 years  15 mg
Children 4–8 years  25 mg
Children 9–13 years  45 mg
Teens 14–18 years (boys)  75 mg
Teens 14–18 years (girls) 65 mg
Adults (men)  90 mg
Adults (women)  75 mg
Pregnant teens  80 mg
Pregnant women  85 mg
Breastfeeding teens  115 mg
Breastfeeding women  120 mg

If you smoke, add 35 mg to the above values to calculate your total daily recommended amount.

What is the Role of Vitamin C to Keep Your Body Healthy?

Vitamin C offers a wide range of health benefits. Here are some of the major benefits of consuming vitamin C:

Helps in Boosting the Immune System

One of the most well-known benefits of vitamin C is that it helps to strengthen the immune system. A study conducted by the University of Helsinki shows that significant vitamin C intake lowers the duration of viral infection.

In addition, a review published in November 2017 in Nutrients says that vitamin C aids in strengthening the immune system by preventing oxidative stress.

Vitamin C eliminates harmful foreign microbes and reduces the possibility of tissue damage. Therefore, including vitamin C food sources in daily diet can help in boosting the overall immunity.

Maintain Blood Pressure Level

High blood pressure can lead to major heart ailments along with the possibility of stroke. Vitamin C fruits and vegetables can work wonders in keeping blood pressure under control. These food items help in reducing the level of triglyceride. Triglyceride, commonly known as bad cholesterol, is the primary factor behind high blood pressure levels.

Lemons, for instance, are a great solution for high blood pressure and hypertension. It helps in making the blood vessels soft and flexible, thereby facilitating a smooth flow of blood.

Collagen Synthesis for a Youthful Skin

Collagen is an important protein that plays a vital role in the production of connective tissues. Connective tissue is found in abundance in hair, nail, skin, and other body organs. The presence of sufficient vitamin C facilitates the production of collagen.

Collagen helps in maintaining the elasticity of the skin, which tends to decrease with age. Adequate collagen is essential for firm and healthy skin tissues. In addition, vitamin C is a popular beauty ingredient in many cosmetic products for a glowing and even skin tone.

Enhanced Iron Absorption

Iron is an essential mineral for the body. It aids the body in proper growth and development and helps in improving the distribution of oxygen throughout the body. Moreover, iron also assists in the production of various hormones.

However, iron found in plant sources (nonheme iron) can be quite difficult for your body to absorb effectively. This is where vitamin C steps in. According to Harvard Health Publishing, consuming fruits and vegetables rich in vitamin C can help in better absorption of nonheme iron.

Helps in Brain Functioning

Research shows that the synthesis of neurotransmitters and cognitive functions depend greatly on vitamin C. Neurotransmitters help the brain in sending messages to various parts of the body. Therefore, proper synthesis of neurotransmitters is associated with increased brain function.

Protects the Eyes

Studies show that vitamin C aids in slowing down the spread of macular degeneration, which is an eye disorder that leads to loss of vision. A report published in the Archives of Ophthalmology suggests that those who took 500 milligrams of vitamin C in their daily diet along with vitamin E, zinc and beta-carotene, showed reduced chances of macular degeneration by almost 25% and reduction of visual acuity by almost 15%.

What are the Health Benefits of Vitamin C Rich Foods?

Packing a punch of health benefits, vitamin C-rich foods are beneficial for a strong and healthy body. Here are the many health benefits of vitamin C: 

Here are some health benefits of incorporating vitamin C-rich foods into your diet:

  • Stronger Immune System: Vitamin C supports the production of white blood cells, which are key fighters in your body's immune defence against infections.
  • Improved Iron Absorption: Vitamin C enhances the absorption of iron, especially from plant-based sources.
  • Faster Wound Healing: Vitamin C is crucial for collagen production, a protein essential for healthy skin, connective tissues, and wound healing.
  • Reduced Disease Risk: Vitamin C's antioxidant properties help combat free radicals, potentially lowering the risk of chronic diseases like heart disease and certain cancers.
  • Overall Health and Well-being: Vitamin C plays a role in various bodily functions, contributing to healthy bones, teeth, and cartilage. 

How to Identify Vitamin C Deficiency?

Vitamin C is an essential element for the body, and you must consume it on a daily basis to prevent its deficiency. The unavailability of adequate vitamin C in the body can disrupt normal bodily functions and lead to various ailments. Here are some of the signs that might indicate vitamin C deficiency:

Delayed Wound Healing

Vitamin C is responsible for the production of collagen in the body. Collagen helps in promptly healing the cuts and wounds. With vitamin C deficiency, the body loses its ability to generate adequate collagen, which results in the slow healing of wounds. In cases of severe deficiency, old wounds may reopen.

Bleeding Gums

Inadequate vitamin C leads to weakened gum tissues and inflamed blood vessels around the gums. This causes red and swollen gums, which eventually results in the falling of teeth.

Iron Deficiency Anaemia

Vitamin C is responsible for the systemic absorption of iron in the body. Insufficient vitamin C levels can lead to poor iron absorption resulting in iron deficiency anaemia. The signs of iron deficiency anaemia include pale skin, fatigue, pounding of the heart, sore tongue, unexplained hair loss, chest pain, and more.

Other key signs include:

  • Dry and rough skin

  • Poor immunity

  • Sudden weight gain

  • Weak bones 

  • Swollen joints

To sum up, you must make sure to have enough vitamin C rich foods to maintain a healthy level of the vitamin. You can add several fruits and vegetables to your daily diet to meet the daily recommended vitamin C intake requirement. Health experts suggest following the red, green, and yellow rules for vitamin C intake, which would include bell peppers, green leafy vegetables, and colourful citrus fruits.

Note: Apart from fruits and vegetables, there is rarely any other food source that contains vitamin C.

Different Ways to Include Vitamin C Rich Foods in Your Diet

By incorporating these vitamin C rich foods into your diet in various ways, you can ensure that you're getting an adequate intake of this essential nutrient to support your overall health and well-being.

  • Fresh Fruit Salad: After daily meals, eat fresh fruit salad with oranges, strawberries, kiwis, mangoes, and grapefruits. You can enjoy them as snacks, add them after meals, or blend them into smoothies for a refreshing treat.
  • Vegetable Salads: Make vegetable salads using bell peppers (especially red and green ones), broccoli, Brussels sprouts, tomatoes, and spinach. These vegetables can be raw in salads, stir-fried, or roasted as side dishes.
  • Citrus Juices: Drink freshly squeezed citrus juices like orange, grapefruit, or lemonade. Just be mindful of added sugars in store-bought juices and opt for freshly squeezed ones whenever possible.
  • Cooked Foods: Some vegetables, like bell peppers and broccoli, retain their vitamin C content even when cooked. Include these vegetables in stir-fries, soups, stews, or roasted vegetable medleys to add flavour and nutrients to your meals.
  • Herbs and Spices: Certain herbs and spices, such as parsley, thyme, and chilli peppers, are also good sources of vitamin C. Use them generously in your cooking to add flavour and boost your vitamin C intake.
  • Fortified Foods: Look for fortified foods enriched with vitamin C, such as cereals, fruit juices, and plant-based milk alternatives. These can be convenient options for meeting your daily vitamin C requirements.

What are the Health Risks of Not Getting Enough Vitamin C?

Consuming adequate vitamin C from a balanced diet with plenty of fruits and vegetables is important to minimise these risks. Not getting enough vitamin C can lead to various health risks and complications:

  • Severe deficiency leads to scurvy.

  • Decreased intake may prolong wound healing and increase infection risk.

  • Deficiency can cause joint and muscle pain.

  • Insufficient intake may result in dry, prematurely aged skin. 

  • Without enough vitamin C, there is a risk of developing iron deficiency anaemia. 

Side Effects of Excessive Vitamin C Intake

While vitamin C is generally considered safe and well-tolerated, excessive intake can lead to certain side effects:

  • Digestive Issues: Consuming too much vitamin C can cause digestive discomforts such as diarrhoea, nausea, vomiting, and abdominal cramps.
  • Kidney Stones: High doses of vitamin C can increase the risk of developing kidney stones, particularly in individuals prone to this condition. 
  • Iron Overload: Excessive vitamin C supplement intake in combination with high iron intake can lead to iron overload, especially in individuals with hereditary hemochromatosis or other conditions predisposing them to iron accumulation.
  • Interference with Medical Tests: High doses of vitamin C can interfere with certain medical tests, like blood glucose tests and stool occult blood tests, leading to inaccurate results. 
  • Increased Oxidative Stress: Excessively high doses of vitamin C may promote oxidative stress in the body. This can have harmful effects on cells and tissues.
  • Gastroesophageal Reflux Disease (GERD): Excessive vitamin C intake in supplements may worsen GERD symptoms due to its acidic nature.

Should You Take a Vitamin C Supplement?

Whether or not you should take a vitamin C supplement depends on several factors, including your diet, lifestyle, and health status. If you have a balanced diet rich in fruits and vegetables, you may already be getting enough vitamin C naturally. A supplement might be beneficial if you have a limited intake of these foods or have certain health conditions that increase your need for vitamin C, such as smoking or pregnancy.

It's important to note that while vitamin C supplements are generally safe for most people when taken in recommended doses, excessive intake can lead to adverse effects such as digestive discomfort or kidney stones. Therefore, it's always wise to consult with a healthcare professional before starting any new supplement regimen to ensure it's appropriate for your needs and health status.

Summary

Vitamin C or L-ascorbic acid is a water-soluble vitamin that turns out to be highly essential for carrying out the proper bodily functions in the human body.

However, since it cannot be produced naturally in the human body, one must obtain it from the right food sources so as to avoid any deficiency. But before diving into the various food sources, one must first be aware of their role in the human body. 

This water-soluble vitamin helps boost the immune system, maintains blood pressure level, allows the production of collagen for youthful skin, enhances iron absorption, helps in brain functioning and protects the eyes.

Regarding vitamin C rich foods, one must keep in mind that fruits and vegetables can be considered the best sources of this vitamin. The various fruits which contain a high amount of this vitamin include:

  • Guava

  • Kakadu plums

  • Acerola cherries

  • Rose hips

  • Black currant

  • Lemons

  • Lychees

  • Papaya

  • Strawberry

  • Oranges

  • American persimmons

  • Cantaloupe

  • Apricots

  • Cherries

  • Raspberry

  • Blackberry

  • Mango

  • Grapefruit

  • Kiwi

  • Amla

Among vegetables, the following are the best sources:

  • Broccoli

  • Cauliflower

  • Spinach

  • Tomatoes

  • Cabbage

  • Collard greens

  • Swiss chard

  • Potato

  • Peas

  • Turnips

  • Watercress

  • Kohlrabi

  • Mustard greens

  • Lambsquarters

  • Brussels sprouts

  • Kale

  • Parsley

  • Green chilli

Among seeds and nuts, the following are the best sources:

  • Pine nuts

  • Chestnuts

  • Chia seeds

  • Sunflower seeds

  • Pumpkin seeds

  • Pistachios

  • Cashews 

  • Pecans

  • Hazelnuts

Among animals and seafood, the following are the best sources:

  • Liver (beef or chicken)

  • Oysters

  • Clams

  • Fish roe (such as caviar)

If someone doesn’t get to have these food sources, there might be a deficiency of this vitamin in their system, which can be noticed through several symptoms:

  • Delayed wound healing

  • Dry and rough skin

  • Poor immunity

  • Sudden weight gain

  • Weak bones 

  • Swollen joints

  • Bleeding gums

  • Iron deficiency anaemia

In order to avoid these, one must ensure to consume adequate quantities of vitamin C rich foods. This can be done by having a balanced diet consisting of the above-mentioned fruits and vegetables.

In numerous bodily activities, vitamin C is essential. While many people may obtain adequate vitamin C from their diets alone, those deficient in particular food categories may benefit from supplementation. Consult your medical practitioner before beginning any supplements if you have a chronic illness or take prescription drugs.

Frequently Asked Questions