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 to play 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, particularly 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 the complete information on vitamin c fruits and vegetables, so keep reading !

Vitamin C Rich Foods

Vitamin C Foods List

Our body cannot naturally produce vitamin C. Deficiency of vitamin C may cause scurvy, anemia, bleeding gum, and many other health issues. 

Therefore, it is necessary to know about the best vitamin c food sources if you want to have a healthier life.

Vitamin C Fruits List

Vitamin C Fruits

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

1. Kiwifruit

These delicious fruits not only look good but are also packed rich in vitamin E, proteins, folate, & Vitamin K. So, grab a quick slice of kiwi for a healthy breakfast.

Kiwi

Vitamin C content:

Vitamin C Per 100 gVitamin C Per 1 Cup, Sliced (180 g) Vitamin C Per 1 (2″ dia) (69 g)
92.7 mg166.9 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 is one of the fruits rich in vitamin c and look beautiful. They are highly nutritious, and you can add to your salads or tasty desserts. A great fruit to boost your health! Strawberries are

Strawberries

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup, Whole (144 g)Vitamin C Per 1 Small (1″ dia) (7 g)
58.8 mg84.7 mg4.1 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.

orange fruits rich in vitamin c

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup, Sections (180 g)Vitamin C Per 1 Fruit (2-5/8″ dia) (131 g)
53.2 mg95.8 mg69.7 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.

Papaya

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup, 1 Pieces (145 g)Vitamin C Per 1 Fruit, Small (157 g)
60.9 mg88.3 mg95.6 mg

Benefits:

  • It can improve bone health.
  • Vitamin C present in it can reduce the risk of heart diseases.
  • 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, fiber, and antioxidants.  Add them to your smoothie for a delicious, healthy snack! 

Guava

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup (165 g)Vitamin C Per 1 Fruit, Without Refuse (55 g)
228.3 mg377 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 easily available and are mostly used for garnishing the dishes. Furthermore, they are rich sources of important nutrients that our body needs to function.

fruits high in vitamin c

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup, Sections (212 g)Vitamin C Per 1 Fruit (2-1/8″ dia) (58 g)
53 mg112.4 mg83 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 flavor. 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. 

Lychee

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup (190 g)Vitamin C Per 1 Fruit Without Refuse (9.6 g)
71.5 mg135.8 mg6.9 mg

Benefits:

  • Vitamin C present in it can reduce the risk of gout. 
  • They may be good 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 cold and fever. 

rich source of vitamin c

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per Half Cup
181 mg101 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 very popular 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. 

Avocados

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup, Pureed (230 g)Vitamin C Per 1 Avocado (201 g)
10 mg23 mg20.1 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 into your shakes, salads and smoothies for a delicious meal. Eating them regularly will give your health a good boost!  

Cherries

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup (98 g)Vitamin C Per 1 Fruit Without Refuse (4.8 g)
1,677.6 mg1,644 mg80.5 mg

Benefits:

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

Vitamin C Vegetables List

Vitamin C vegetables

Vegetables are a fantastic source to fulfill your daily vitamin C requirements. Let us know more about some vitamin c vegetables that 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.

Green peas

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup (145 g)
40 mg58 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!

kale

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup, Chopped (67 g)
120 mg80.4 g

Benefits:

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

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! 

Broccoli

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1/2 Cup, Cooked
89 mg51 mg

Benefits:

  • It can help with hormonal imbalance. 
  • Vitamin c present in it can help prevent anemia. 

Also Read: Iron Rich Foods

4. Bell Peppers

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

bell-peppers

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup
128 mg152 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. If you are looking for a veggie that will dramatically improve your health then this is a perfect choice for you. Toss it with olive oil for a nutritious dinner! 

Brussels-Sprouts

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup (88 g)Vitamin C Per 1 Sprout (19 g)
85 mg74.8 mg16.2 mg

Benefits:

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

6. Pumpkin

Pumpkins breathe life to 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 great, healthy meal. 

Pumpkin Vitamin c fruits and vegetables

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup (1″ Cubes) (116 g)
9 mg10.4 mg

Benefits:

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

7. Potatoes

Potatoes are one the most versatile veggies on 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.

potato

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 0.5 Cup, Diced (75 g)Vitamin C Per 1 Potato Small (170 g)
19.7 mg14.8 mg33.5 mg

Benefits:

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

8. Tomatoes

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

Tomato

Vitamin C Content:

Vitamin C Per 100 gVitamin C Per 1 Cup, Chopped or Sliced (180 g)Vitamin C Per 1 Plum Tomato (62 g)
13.7 mg24.7 mg8.5 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, improve skin and eye health. This water soluble nutrient is found in many fruits and vegetables like broccoli, papaya, etc.

FAQs

1. Is there any vitamin C in bananas?

Yes, there is a good quantity of vitamin C in bananas. 100g of bananas contains around 8.7 mg of vitamin C!

2. How much vitamin C do I need?

For a healthy male and female adult the recommended dosage of vitamin C is about 65 to 95 mg. Anything less or greater than it may cause issues in the body.

3. What kind of vitamin C is best?

Some good fruits and vegetables to fulfill your daily vitamin C requirements are broccoli, bananas, oranges, and red bell peppers.

4. What will happen if vitamin C is low?

You can get scurvy due to vitamin C deficiency. Other symptoms may include depression, extreme fatigue, internal bleeding, and impaired wound healing. Therefore, it is best to have vitamin C included in your daily diet.

5. Can I take vitamin C at night?

Yes, it is safe to take vitamin C at night. Taking it at night can improve your digestion and concentration the next morning.

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