Vitamin C (Ascorbic Acid) is an essential nutrient vital for maintaining optimal health and well-being. This powerful, water-soluble vitamin, found abundantly in various fruits and vegetables, plays a crucial role in nearly every system of the body [1], [4]. From aiding in wound healing and collagen formation to supporting iron absorption and acting as a powerful antioxidant [2], [4], vitamin C is a powerhouse of benefits.
Let’s explore 20 foods rich in vitamin C to help you incorporate this essential nutrient into your diet.
Top 20 Foods Rich in Vitamin C for Better Health
While citrus fruits like oranges and lemons are popular sources, several lesser-known foods contain far higher concentrations of vitamin C. The percentages below represent the Daily Value (DV) per a standard 100-gram serving, based on nutritional data from the NIH and USDA databases.
Here is the list of the 20 richest natural sources of vitamin C, starting with the most potent:
1. Kakadu Plums
Native to Australia, Kakadu Plums are considered one of the richest natural sources of Vitamin C [5]. Indigenous Australians have traditionally used these plums for their healing properties. They are gaining global recognition for their exceptional vitamin C and antioxidant properties and are popular in supplements and skincare products [5].
2. Acerola Cherries
Acerola cherries are extremely high in vitamin C, with 100 grams providing an astonishing 1864% of the daily value [6]. Grown in tropical climates, these cherries are a top natural source and are often studied for their pharmacological potential and high nutritional profile [6].
3. Rose Hips
These small fruits are packed with vitamin C, offering 473% of the daily value per 100 grams [4]. Often used in teas, jams, and supplements, rose hips are known for their anti-inflammatory properties and are commonly used in herbal medicine, often to help manage joint pain [7].
4. Chilli Peppers
Both green and red chilli peppers are excellent sources of vitamin C. A single hot green chilli provides about 109 milligrams of vitamin C. The heat comes from capsaicin, which supports circulation and metabolism. They are also rich in vitamin A, supporting vision and immune health.
5. Guavas
Guavas are rich in vitamin C, providing up to 419% of the daily value in one cup. They also contain potassium, which supports heart and digestive health. Guavas can be eaten raw, juiced, or used in jams, with the seeds offering additional fibre.
6. Sweet Yellow Peppers
These peppers provide a substantial 204% of the daily value of vitamin C per 100 grams [8]. They are versatile in many dishes and are also high in beta-carotene, which the body converts into vitamin A, potentially supporting skin and eye health.
7. Black Currants
Black currants provide 201% of the daily value of vitamin C per 100 grams. These berries are also rich in vitamins A and E, which help protect the body from oxidative stress. Often used in syrups, juices, and supplements, black currants are praised for their antioxidant capacity.
8. Cantaloupe
A refreshing source of vitamin C, a medium cantaloupe provides approximately 202.6 milligrams. It is also packed with beta-carotene, which supports vision and skin health. Cantaloupe is a low-calorie fruit, making it a healthy snack option.
9. Parsley
A cup of fresh parsley contains about 89% of the daily value of vitamin C. It is also rich in flavonoids and other antioxidants. Parsley is often used in Mediterranean and Middle Eastern cuisines, adding a fresh, herbaceous flavor to dishes.
10. Mustard Spinach (Mustard Greens)
Mustard spinach (mustard greens) is rich in vitamin C, providing around 117 mg per cup. It also contains calcium and iron, supporting bone strength and healthy blood formation. Mustard greens are enjoyed sautéed or steamed, making them a versatile addition to meals.
11. Kale
One cup of raw kale provides about 19 mg of vitamin C [9]. While not as concentrated as the top sources, kale remains a highly nutrient-dense leafy green packed with fibre and other essential vitamins, including Vitamin K, which supports blood clotting and bone health.
12. Kiwis
A medium kiwi provides 64 milligrams of vitamin C or 71% of the daily value. Kiwis are also high in vitamin K and folate. They are a good source of fibre, which supports digestive health, making them a great addition to a balanced diet.
13. Broccoli
Broccoli is a surprising source of vitamin C, with one cup of raw broccoli providing 81.2 milligrams. It’s also rich in vitamin K, folate, and fibre. Broccoli is best enjoyed lightly steamed or raw to preserve its vitamin content.
14. Brussels Sprouts
Half a cup of Brussels sprouts provides 49 milligrams of vitamin C, along with antioxidants and other beneficial nutrients. They are high in fibre, which supports gut health and weight management.
15. Lemons
A classic source of vitamin C, one whole lemon provides about 44.5 milligrams or 49% of the daily value. Lemons also contain flavonoids, which have antioxidant properties and support the immune system.
16. Lychees
Lychees are a tropical fruit offering 136 milligrams of vitamin C per cup. They are also rich in copper, which supports red blood cell production. Lychees are enjoyed fresh or dried and often used in desserts.
17. American Persimmons
Persimmons contain about 16.5 milligrams of vitamin C per fruit. They are also a great source of dietary fibre, which supports digestion. Persimmons can be eaten raw or used in jams and pies.
18. Papayas
A medium-sized papaya provides 168 milligrams of vitamin C (around 187% of the DV) [10]. Papayas are rich in folate, which supports cell function. They also contain the enzyme papain, which aids digestion.
19. Strawberries
A cup of strawberries offers 85 milligrams of vitamin C, or 94% of the daily value. They are rich in antioxidants, such as anthocyanins, which support heart health.
20. Oranges
Known for their vitamin C content, one medium orange provides about 70 milligrams or 78% of the daily value. Oranges also contain fibre, which supports digestion and heart health. They are commonly consumed fresh or juiced.
The Role of Vitamin C in the Body
Did you know that vitamin C plays a crucial role in DNA synthesis and cellular function? It helps produce the building blocks for DNA, supporting cell growth and repair [4]. Without adequate vitamin C, your body struggles to create the genetic material needed for healthy cells [1]. This essential nutrient not only boosts your immunity but also keeps your cells functioning properly [3]. Add more vitamin C-rich foods to your diet for better overall health!
Conclusion
Adding vitamin C-rich foods like acerola cherries, guavas, chilli peppers, and kakadu plums to your diet can greatly enhance immunity, skin health, and overall well-being. This powerful antioxidant helps combat oxidative stress, supports healing, and improves nutrient absorption [2]. Whether you’re looking to protect your heart, improve your skin, or just boost your daily nutrition, incorporating these vitamin C foods is a smart, natural solution.
Frequently Asked Questions (FAQs)
Which food is highest in vitamin C?
Acerola cherries are the highest in vitamin C, offering 1864% of the DV per 100 grams [6].
Does vitamin C fight dandruff?
Vitamin C may help manage dandruff indirectly by reducing oxidative stress and supporting overall skin and immune health [1].
Which three fruits are highest in vitamin C?
The top three fruits listed based on the concentration per 100g are Acerola cherries, Kakadu plums, and Rose hips [4].
Is banana rich in vitamin C?
Bananas provide about 10% of the daily recommended value of vitamin C, so they are not considered a high source.
Is lemon high in vitamin C?
Yes, lemons are considered a good source of vitamin C, providing nearly 50% of the DV per whole fruit.
Do tomatoes have vitamin C?
Yes, tomatoes contain vitamin C, with a cup of cherry tomatoes offering about 20% of the DV.
Can I eat vitamin C capsules daily?
Consult a healthcare provider before taking vitamin C capsules daily to ensure proper dosage, as excessive intake can cause digestive side effects
Is amla rich in vitamin C?
Yes, amla (Indian gooseberry) is well-known as a rich source of vitamin C and is widely used in India.
Disclaimer: This content is meant for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition or dietary changes.
References
[1] Abdullah, M., Jamil, R. T., & Attia, F. N. (2023). Vitamin C (ascorbic acid). StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK499877/
[2] National Institute of Health. (2021, March 26). Vitamin C. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
[3] Lykkesfeldt, J. (2020). On the effect of vitamin C intake on human health: How to (mis)interprete the clinical evidence. Redox Biology, 34, 101532. https://doi.org/10.1016/j.redox.2020.101532
[4] Doseděl, M., Jirkovský, E., Macáková, K., Krčmová, L. K., Javorská, L., Pourová, J., Mercolini, L., Remião, F., Nováková, L., & Mladěnka, P. (2021). Vitamin C—Sources, physiological role, kinetics, deficiency, use, toxicity, and determination. Nutrients, 13(2), 615. https://doi.org/10.3390/nu13020615
[5] Zhou, Y., Phan, A. D. T., Akter, S., Bobasa, E. M., Seididamyeh, M., Sivakumar, D., & Sultanbawa, Y. (2023). Bioactive properties of Kakadu plum-blended products. Molecules, 28(6), 2828. https://doi.org/10.3390/molecules28062828
[6] Laurindo, L. F., Takeda, L. N., Mendes Machado, N., Otoboni, A. M. M. B., Goulart, R. de A., Catharin, V. C. S., Silva, L. R., Barbalho, S. M., & Direito, R. (2024). Health benefits of acerola (Malpighia spp) and its by-products: A comprehensive review of nutrient-rich composition, pharmacological potential, and industrial applications. Food Bioscience, 62, 105422. https://doi.org/10.1016/j.fbio.2024.105422
[7] Anushree, R. K., & Veena, U. K. (2023). An overview of functional potential of rose hips. The Pharma Innovation Journal, 12(6), 38–43. https://www.academia.edu/download/104304117/12_6_170_322_1_.pdf
[8] Brezeanu, C., Brezeanu, P. M., Stoleru, V., Irimia, L. M., Lipșa, F. D., Teliban, G. C., … & Murariu, O. C. (2022). Nutritional value of new sweet pepper genotypes grown in organic system. Agriculture, 12(11), 1863. https://doi.org/10.3390/agriculture12111863
[9] Becerra-Moreno, A., Alanís-Garza, P. A., Mora-Nieves, J. L., Mora-Mora, J. P., & Jacobo-Velázquez, D. A. (2013). Kale: An excellent source of vitamin C, pro-vitamin A, lutein and glucosinolates. CyTA – Journal of Food, 12(3), 298–303. https://doi.org/10.1080/19476337.2013.850743
[10] Wall, M. M. (2006). Ascorbic acid, vitamin A, and mineral composition of banana (Musa sp.) and papaya (Carica papaya) cultivars grown in Hawaii. Journal of Food Composition and Analysis, 19(5), 434–445. https://doi.org/10.1016/j.jfca.2006.01.002