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The Ultimate List of Vitamin C Rich Foods

In this article, we have gathered valuable information on food rich in vitamin C and the benefits this food may have on your health.

FRUITS RICH IN VITAMIN C

As already noted, a powerful source of vitamin C can be found in citrus fruits such as

  1. Oranges – 70 mg of vitamin C.
  2. Mandarin – 48 mg of vitamin C.
  3. Grapefruit –Β 88 mg of vitamin C.
  4. Kiwi – 71 mg of vitamin C
  5. Lemon – 77 mg of vitamin C.
  6. Kakadu plums – 481 mg of vitamin C.
  7. Acerola cherries -822 mg of vitamin C.
  8. Rosehips – 20 mg of vitamin C.
  9. Guavas – 126 mg of vitamin C.
  10. Lychees – 7Β mg of vitamin C.
  11. American persimmons – 16.5 mg of vitamin C.
  12. Papayas – 87Β mg of vitamin C.
  13. Strawberries – 89 mg of vitamin C.

Food with Vitamin C rainbow

VEGETABLES RICH IN VITAMIN C

  1. Chilly peppers – 65 grams of vitamin C
  2. Sweet yellow peppers – 75 grams of vitamin C
  3. Mustard spinach – 195 grams of vitamin C
  4. Kale – 80 grams of vitamin C
  5. Broccoli – 100 grams of vitamin C
  6. Brussels sprouts – 98 grams of vitamin C

FRUITS RICH IN VITAMIN C

Vitamin C Fruits - Citrus
ORANGES / MANDARIN / GRAPEFRUIT

All of these citrus fruits can help you meet your vitamin C need. A medium-sized orange may contain 70 mg of vitamin C. Grapefruit is even richer in this vitamin – you can find 88 mg of it in this fruit. Mandarin is a bit smaller and they contain 48 mg of vitamin C.

KIWI

In a study by Shailja Chambial et al. under the title “Vitamin C in Disease Prevention and Cure” it is shown that the vitamin-C-rich kiwi fruit may help reduce oxidative stress, lower cholesterol, and improve immunity. One medium kiwi contains 71 mg of vitamin C.

LEMONS

Lemons contain 77 mg of vitamin C per 100 gr. Lemon juice is also high on vitamin C, and it acts as an antioxidant. Applying lemon juice on freshly cut fruits and vegetables may keep them fresh for a long time.

KAKADU PLUMS

The Kakadu plum is an Australian native food. Just one plum contains up to 481 mg of vitamin C, which makes it the richest known source of vitamin C that can be found in food.

ACEROLA CHERRIES

Just one-half cup (around 50 grams) of red acerola cherries delivers 822 mg of vitamin C.
A study by Isao Nagamine under the title “Effect of acerola cherry extract on cell proliferation and activation of ras signal pathway at the promotion stage of lung tumorigenesis in mice” have shown that acerola cherries may have cancer-fighting properties. These promising results should be taken with caution because no human-based studies on this topic exist.

ROSEHIPS

The rosehip is a fruit from the rose plant. This small and sweet fruit contains 20 mg of vitamin C. Regular intake of rosehips can be very beneficial to your skin health.

GUAVAS

Guava is a tropical fruit that comes from Mexico and South America. This pink fruit contains 126 mg of vitamin C and it should be consumed peeled. Studies have shown that eating 400 gr of peeled guava a day may significantly lower your blood pressure.

LYCHEES

One lychee provides approximately 7 mg of vitamin C. Brain, heart, and blood vessels can also benefit from regular intake of lychees because this fruit contains omega-3 and omega-6 fatty acids.

AMERICAN PERSIMMONS

Persimmons are an orange-colored fruit that reminds of a tomato. There are many different sorts of this fruit. Japanese persimmon might be the most famous but American persimmon contains more vitamin C. 16.5 mg of vitamin C can be found in the one American persimmon.

PAPAYAS

One cup (approximately 145 grams) of papaya provides 87 mg of vitamin C. A study by Mario Barbagallo et al. under the title “Oxidative Stress in Patients with Alzheimer’s Disease: Effect of Extracts of Fermented Papaya Powder” showed decreased inflammation and a 40% reduction in oxidative stress in 20 individuals with mild Alzheimer’s Disease.

STRAWBERRIES

150 grams of strawberries provides 89 mg of vitamin C. This fruit may help prevent diabetes, dementia, cancer, and vascular disease. Freeze-dried strawberries may reduce heart disease risk factors.

VEGETABLES RICH IN VITAMIN C

Peppers Broccoli Vitamin CFruits usually sooner come to mind when we are thinking about food rich in vitamin C, but vegetables can also be a high source of this vitamin. Vegetables rich with vitamin C are chilly peppers, sweet yellow peppers, mustard spinach, kale, broccoli, and brussels sprouts.

CHILLI PEPPERS

The most famous chili peppers are green and red. One red chili pepper contains 65 grams of vitamin C, while a medium-sized green chili pepper delivers 109 grams of vitamin C. In a study by M Yoshioka et al. under the title “Effects of red pepper added to high-fat and high-carbohydrate meals on energy metabolism and substrate utilization in women” it is shown that peppers contain a powerful compound – capsaicin – that helps with reducing pain and inflammation.

SWEET YELLOW PEPPERS

One cup of sweet yellow peppers (approximately 75 grams) can provide 130 mg of vitamin C. The studies have shown that vitamin C content increase in yellow peppers as they mature.

MUSTARD SPINACH

One cup of fresh mustard spinach contains 195 mg of vitamin C. The amount of vitamin C is lower after cooking this vegetable – 117 mg of vitamin C per cup.

KALE

Fresh and raw kale in a cup can provide 80 mg of vitamin C. Cooked kale vitamin C content is a bit reduced – only 50 mg. A study by Afzal Hossain et al. under the title “Enhancement of Antioxidant Quality of Green Leafy Vegetables upon Different Cooking Method” showed that boiling this vegetable may lead to releasing more antioxidants and help with reducing inflammation.

BROCCOLI

A cup of cooked broccoli delivers 100 mg of vitamin C. Broccoli is very beneficial when it comes to the prevention of heart disease and the improvement of the immune system in general.

BRUSSELS SPROUTS

Brussels sprouts are cruciferous vegetables. One cup of cooked brussels sprouts contains 98 mg of vitamin C. This vegetable is high on vitamin C and vitamin K, and it is very beneficial for bone health.

Benefits of Vitamin C

It is necessary to consume vitamin C regularly in adequate amounts because the human body cannot create it or store it. Vitamin C plays an essential role in strengthening your immune system. Also, the intake of this vitamin is beneficial for your heart and blood vessel health. Not getting enough of this vitamin can lead to vitamin C deficiency and can have unwanted effects on your health. A wide variety of food is rich in vitamin C, but the most typical ones are for sure fruits and vegetables. Citrus fruits are the most notable vitamin C sources and a diet rich in vitamin C is a crucial step toward good health and illness prevention. But beware, as you can od from Vitamin C.

Allison King
Allison King
Allison holds a PhD in Biology specializing in cell and molecular biology and undergraduate degree in biochemistry with a minor in theoretical physics. She has taught at four universities in Eastern Canada and currently consults masters and doctoral students. She believes that peer-reviewed scientific research is the best source when looking for information on a given subject. Allison also lives a healthy vegetarian lifestyle and enjoys competing in various races including half marathons and triathlons.