Vitamin C Rich Foods: Fruits & Vegetables That Are High in Vitamin C

Our bodies are a healthy composition of vitamins and nutrients, each of which has a significant role in keeping the body active and healthy. One of the common vitamins that we often hear about is Vitamin C which is found in citrusy food items, mainly fruits and vegetables. Vitamin c rich foods are the new hype in the market. Vitamin C is a water-soluble vitamin. It is essential for the healthy functioning of the body. Many fruits & vegetables contain vitamin C. 

Vitamin C can boost immunity & may act as an antioxidant. We are here to give you complete information on vitamin c fruits and vegetables, so keep reading!

Vitamin C Foods List

Vitamin C is a crucial nutrient for supporting our health. It’s important to note that it is a water-soluble vitamin, meaning it is not stored in the body and needs to be replenished regularly through the diet. Regular intake of vitamin c rich foods increases the overall antioxidant level of the body by up to 30%. The increased antioxidant level helps the body’s natural defence to fight inflammation. Nevertheless, it also boosts blood antioxidant levels and lowers the risk of chronic diseases. Below we have enlisted some food that you should consider to increase the vitamin C index of your body.

1. Apricots

Apricots are considered a great source of vitamin C, which is important in supporting the immune system, promoting skin health, and aiding in iron absorption. One reason apricots are rich in vitamin C is that they contain high levels of ascorbic acid, a form of vitamin C. A single apricot has about 10% of the daily recommended vitamin C intake. So including apricots in your diet can be a delicious and healthy way to boost your vitamin C intake and support your overall health and well-being.

Vitamin C Per 100g	Vitamin C per ½ Cup (75g)	Vitamin C per 1 Cup (150g)
10 Mg	7.5 Mg	15 Mg

Benefits – 

• Promote eye health
• Improves digestion

2. Amla

Amla, also called Indian gooseberry, is one of the richest natural sources of Vitamin C. It contains up to 20 times more Vitamin C than an orange of similar weight. The high concentration of Vitamin C in amla is due to the presence of ascorbic acid, which is a powerful antioxidant. Ascorbic acid helps to protect the body against harmful free radicals, which can cause oxidative stress and damage to cells. Amla’s rich vitamin C content is one of the key reasons why it is considered a superfood and has been used for centuries in traditional medicine to promote health and wellness.

Vitamin C per 100g	Vitamin C per ½ Cup (75g)	Vitamin C per 1 Cup (150g)
300 Mg	225 Mg	450 Mg

Benefits – 

• Improves immune function 
• Boosts heart health

3. Rose Hips

Rose hips come with a high concentration of ascorbic acid, so they have a high percentage of vitamin C. Rose hips have been found to contain up to 50 times more vitamin C than oranges. In addition to vitamin C, rose hips also contain other beneficial compounds such as antioxidants, flavonoids, and carotenoids, which may help to support overall health and well-being.

Vitamin C per 100g	Vitamin C per ½ Cup (75g)	Vitamin C per 1 Cup (150g)
426 Mg	319.5 Mg	639 Mg

Benefits – 

• Support fat loss
• Lowers arthritis pain

4. Cantaloupe

Cantaloupe is a member of the Cucurbitaceae family, which also includes other vitamin C-rich fruits such as watermelon and honeydew melon. It is a rich source of vitamin C due to the high ascorbic acid content in the fruit. One cup of cantaloupe provides about 78% of an average adult’s recommended vitamin C intake. It contains essential nutrients such as beta-carotene, potassium, and fibre, all beneficial for overall health.

Vitamin C per 100g	Vitamin C per ½ Cup (75g)	Vitamin C per 1 Cup (150g)
36.7 Mg	27.5 Mg	55.05 Mg

Benefits – 

• Betters Digestive Health
• Improves skin and hair quality

5. Lemons

Lemons are an all-rounder kitchen essential ingredient that elevates any food’s taste. They are rich in vitamin C because they contain a high concentration of ascorbic acid, a form of vitamin C. Ascorbic acid is an essential nutrient that helps the body produce collagen, which is necessary for healthy skin, bones, and cartilage. One lemon contains approximately 30-40 milligrams of vitamin C, around 33% of the daily recommended intake for adults.

Vitamin C per 100g	Vitamin C per ½ Cup (75g)	Vitamin C per 1 Cup (150g)
53 Mg	39.75 Mg	79.5 Mg

6. Common Persimmons

Common persimmons are rich in vitamin C because they contain high levels of ascorbic acid, a form of vitamin C. Ascorbic acid is a powerful antioxidant that helps protect the body against damage caused by harmful molecules called free radicals.

One medium-sized persimmon contains approximately 20% of an adult’s recommended daily vitamin C intake, making it a great source of this vital nutrient.

Vitamin C per 100g	Vitamin C per ½ Cup (75g)	Vitamin C per 1 Cup (150g)
7.5 Mg	5.6 Mg	11.25 Mg

Benefits – 

• Beneficial for heart health
• May lower inflammation

Vitamin C Fruits List

To keep up with a healthy and fit body, consuming a healthy amount of Vitamin C is crucial, as per body needs. Our bodies cannot produce vitamin C naturally. Therefore, it becomes essential to consume vitamin C-rich fruits to maintain a healthy balance of vitamin C in the body. Intake of fruits like kiwi, strawberries, oranges, papaya, and more will help you better function the body. Below we have mentioned some of the food that offers vitamin C in detail. Have a look to know more.

Fruits are delicious and nutritious. In addition, they are a good source of precious Vitamin C. Let us look at some fruits high in vitamin c and their benefits.

1. Kiwifruit

These delicious fruits look good and are packed rich in vitamin E, proteins, folate, & Vitamin K. So, grab a quick slice of kiwi for a healthy breakfast.

Vitamin C content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, Sliced (180 g)	Vitamin C Per 1 (2″ dia) (69 g)
92.7 mg	166.9 mg	64 mg

Benefits:

• Vitamin C present in them can improve immunity. 
• It can help prevent iron deficiency.

Also Read: Vitamin D Rich Foods

2. Strawberries

Strawberries are one of the fruits rich in vitamin c and look beautiful. They are highly nutritious, and you can add them to your salads or tasty desserts. A great fruit to boost your health! Strawberries are

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, Whole (144 g)	Vitamin C Per 1 Small (1″ dia) (7 g)
58.8 mg	84.7 mg	4.1 mg

Benefits:

• Vitamin C in them can improve skin and immunity 
• Good for heart health. 
• It can improve blood pressure issues.

3. Orange

How can we forget them on our vitamin c fruits list? It is readily available & loved by many! You can add it to your fruit salad for a hearty meal.

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, Sections (180 g)	Vitamin C Per 1 Fruit (2-5/8″ dia) (131 g)
53.2 mg	95.8 mg	69.7 mg

Benefits: 

• Vitamin C in it can help protect against gout.
• It can lower the risk of heart disease.

4. Papaya

This fruit tastes amazingly sweet and is very popular in the summer seasons. It is a superbly healthy tropical fruit. Eat it for breakfast for a healthy start to your day.

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, 1 Piece (145 g)	Vitamin C Per 1 Fruit, Small (157 g)
60.9 mg	88.3 mg	95.6 mg

Benefits:

• It can improve bone health.
• Vitamin C present in it can reduce the risk of heart disease.
• It might enhance digestion.

5. Guava

They are tropical fruits originating from America. They are among the rich source of vitamin c and are rich in potassium, fibre, and antioxidants.  Add them to your smoothie for a delicious, healthy snack! 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup (165 g)	Vitamin C Per 1 Fruit, Without Refuse (55 g)
228.3 mg	377 mg (419% DV)	125.6 mg

Benefits:

• It may reduce blood sugar levels.
• It can help in weight loss.
• High vitamin C in guavas can boost your immunity.

Also Read: Best Time to Take Vitamin C

6. Lemons

Lemons add zest to any dish. They are very readily available and are mainly used for garnishing dishes. Furthermore, they are rich sources of essential nutrients our body needs to function.

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, Sections (212 g)	Vitamin C Per 1 Fruit (2-1/8″ dia) (58 g)
53 mg	112.4 mg	83 mg (92% of DV)

Benefits:

• It can prevent kidney stones.
• It can help with blood sugar.
• It can aid in digestion and may help with weight loss.

7. Lychees

They are popular tropical fruits that have a sweet flavour. It was first cultivated in China but is now available everywhere. They make excellent additions to shakes, smoothies and fruit salads. You can also add them to your jellies, ice creams and cocktails. 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup (190 g)	Vitamin C Per 1 Fruit Without Refuse (9.6 g)
71.5 mg	135.8 mg	6.9 mg

Benefits:

• Vitamin C present in it can reduce the risk of gout. 
• They may be suitable for liver health.
• It can reduce inflammation.

8. Blackcurrants

These exotic fruits have a unique taste but have a taste when they are ripe. They can be extracted for oils which also have lots of nutritional benefits. Many home remedies use them as ingredients for issues like colds and fevers. 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per Half Cup
181 mg	101 mg (112% of DV)

Benefits:

• They are great for eye disorders. 
• It can reduce the risk of heart disease. 
• It may make your skin smooth. 

9. Avocado

It’s an Instagram-worthy fruit. They are trendy and versatile. You can add the raw, make a tasty sandwich or add them to your fruit salad. Eating it will provide your body with great nutrition. So, grab your avocado toast for a delightful breakfast. 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, Pureed (230 g)	Vitamin C Per 1 Avocado (201 g)
10 mg	23 mg	20.1 mg

Benefits:

• They can boost your mind.
• It can be good for your bones.
• It can help manage your blood sugar.

Also Read: Vitamins For Weight Loss

10. Acerola Cherries

They are also known as Barbadian cherries. This exotic fruit is usually found in tropical environments. You can add them to your shakes, salads and smoothies for a delicious meal. Eating them regularly will give your health a good boost!  

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup (98 g)	Vitamin C Per 1 Fruit Without Refuse (4.8 g)
1,677.6 mg	1,644 mg	80.5 mg

Benefits:

• They can help prevent scurvy.
• It can be good for depression.
• Great for treating common colds.

Vitamin C Vegetable List

Vitamin C is vital for overall health and well-being; many vegetables offer this excellent nutrient. Leafy greens, such as kale and broccoli, as well as pumpkin and tomatoes, are some of the most vitamin C-rich vegetables. Other good sources include Brussels sprouts, pumpkin and potatoes. Incorporating these vegetables into your diet is a great way to boost your vitamin C intake and reap the benefits of this essential nutrient, including supporting the immune system, acting as an antioxidant, and aiding in collagen production. Look at the vegetables that might help you get a good percentage of vitamin C.

Vegetables are a fantastic source to fulfil your daily vitamin C requirements. Let us know more about some vitamin c vegetables you can eat to boost your health & live longer!

1. Peas

These lovely legumes are widely available & versatile. They are a rich source of antioxidants, zinc, fiber, and vitamin C. You can add them to almost anything for a tasty meal.

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup (145 g)
40 mg	58 mg

Benefits:

• They can help prevent diabetes, arthritis, and heart diseases. 
• It can protect your memory.

2. Kale

This leafy green vegetable is super healthy and delicious. A good kale salad is a widely popular delicacy amongst people. So add this leafy superfood to get the most nutrients out of meals!

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, Chopped (67 g)
120 mg	80.4 g

Benefits:

• It can help guard against chronic diseases.
• Vitamin C in kale can help manage blood pressure. 

Also Read:- Kale Health Benefits

3. Broccoli

This super popular green vegetable is another entry on our list of vitamin c rich vegetables. Furthermore, they are versatile vegetables. 

You can eat them raw, fried, minced, or sauteed. So it is a perfect power food! 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1/2 Cup, Cooked
89 mg	51 mg

Benefits:

• It can help with hormonal imbalances. 
• Vitamin c present in it can help prevent anaemia. 

Also Read: Iron Rich Foods

4. Bell Peppers

They are widely used as salads and pizza toppings and come in various colours. This unique vegetable is loaded with essential nutrients. You can eat them raw or cooked, have your pick! 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup
128 mg	152 mg

Benefits:

• Promote blood clotting and bone health. 
• They are rich in lutein, a carotenoid that improves eye health. 

5. Brussels Sprouts

This amazing cruciferous vegetable was first grown in Belgium. It is a staple Christmas and Thanksgiving dinner. This is a perfect choice if you are looking for a veggie that will dramatically improve your health. Toss it with olive oil for a nutritious dinner! 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup (88 g)	Vitamin C Per 1 Sprout (19 g)
85 mg	74.8 mg	16.2 mg

Benefits:

• It can be good for blood clotting.
• It can help manage diabetes.

6. Pumpkin

Pumpkins breathe life into Halloween celebrations. Furthermore, these amazing veggies are a powerhouse of necessary nutrients. They are native to America but are also available worldwide. You can fry them or add them to your vegetable salad for a healthy meal. 

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup (1″ Cubes) (116 g)
9 mg	10.4 mg

Benefits:

• It can protect from liver diseases. 
• Vitamin C in it may improve your immune system.

Also Read:- Pumpkin seeds Benefits

7. Potatoes

Potatoes are one the most versatile veggies on the vitamin c vegetables list. They are highly nutritious and are very easy to get. Anyone can easily incorporate them into their daily diet. You can fry them or boil them for a quick, hearty meal.

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 0.5 Cup, Diced (75 g)	Vitamin C Per 1 Potato Small (170 g)
19.7 mg	14.8 mg	33.5 mg

Benefits:

• They can improve your digestive health. 
• They are great for bone health. 
• Eating them regularly can boost your metabolism.

Also Read:- Health Benefits of eating sweet potato

8. Tomatoes

Tomatoes are incredibly nutritious and taste delicious. They are part of many significant recipes all over the world. There are almost around 10,000 varieties! You can eat them raw, fry them or add them to your salad.

Vitamin C Content:

Vitamin C Per 100 g	Vitamin C Per 1 Cup, Chopped or Sliced (180 g)	Vitamin C Per 1 Plum Tomato (62 g)
13.7 mg	24.7 mg	8.5 mg

Benefits:

1. It may be good for the heart.
2. They can reduce the risk of emphysema

Conclusion:

So, in conclusion, vitamin C is one of the most effective nutrients that can boost your immunity and improve skin and eye health. This water-soluble nutrient is found in many fruits and vegetables like broccoli, papaya, etc.

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