foods high in vitamin c
foods high in vitamin c

Vitamin C is frequently referred to as a health and well-being vitamin. It’s normally taken once a day in the form of pills or powder. When you need to choose specific foods, however, these products are industrial and inexpensively created in laboratories. And, for those who believe that “orange is the only source of vitamin C,” it’s nice to know that there are many foods that are much higher in natural vitamin C and that you should change your diet!

In today’s article, we’ll show you 12 Vitamin C-rich Foods. Oranges, kiwifruit, papaya, and other fruits are included. Keep an eye out for more information.


Lemons have a very acidic flavor. It’s no surprise, given that the pale yellow pulp contains numerous fruit acids, particularly citric acid and ascorbic acid (also known as vitamin C). Four lemons provide the daily vitamin C requirement (70 to 90 mg), however other fruits are higher in vitamin C and more enjoyable to eat. Lemons are also not consumed as a fruit. Lemons flavor a wide variety of sauces, fish and meat dishes, cakes, and sweets since the juice or peel are primarily employed in the kitchen.


Kiwi fruit is one of the vitamin C-rich foods. The significant vitamin C concentration of the kiwi is often underappreciated. Nonetheless, it is fascinating! To fully benefit from it, it is recommended that you consume it fresh or in juice to maintain all of the flavors and benefits. The kiwi fruit contains exactly the daily requirements for a human being, containing 70 to 90 mg of vitamin C. It’s great for preventing deficiency, boosting immunity, and getting your feet on the ground first thing in the morning! Kiwi fruit, on the other hand, is a natural source of fiber and antioxidants (phenolic chemicals) that are beneficial to our bodies. It helps prevent numerous cardiovascular illnesses by promoting optimal digestive comfort, strengthening the body’s natural defenses, and promoting optimal digestive comfort. The kiwifruit has a lot of heart-healthy properties. Prepare fruit salads with vitamin C-rich foods, and don’t forget to include some kiwis, for an excellent daily vitamin C intake.



There are roughly 37.3mg of vitamin C in every 3.5 ounces (100g) of broccoli. It’s composed of antioxidants found in nature, such as carotenoids. As a result, it aids in the prevention of a variety of cardiovascular disorders, as well as certain types of cancer. Of course, there are numerous more health benefits to this green vegetable, including the retina of the eye and memory! To vary your vitamin C sources and stock up on key nutrients, don’t be afraid to incorporate acceptable amounts of broccoli in your meals. Similarly, diversifying vitamin C sources allows you to benefit from a wider range of natural antioxidants. You have no need to deny yourself of it any longer. If you don’t like broccoli, try blending it into fruit and vegetable juice!


It must be consumed fresh and not as a dried spice, as it loses its nutritious value when dried. It is a wonderful “healthy” seasoning when used in tiny doses. Parsley, a vitamin C-rich meal, has about 190mg of vitamin C per 100g of the herb. The smooth form, in addition to vitamin C, has a number of essential oils that have a diuretic effect and can aid with cystitis.


Peppers, in fact, are among the foods that contain more vitamin C than oranges! Peppers are vitamin C champions and are easy to obtain in supermarkets and include in everyday dishes. Ripe red peppers are the best source of vitamin C, with levels up to two times higher than green peppers that aren’t fully ripe. A 500g good specimen has about 420 milligrams of vitamin C. Peppers can be consumed raw, cooked, chilled, or spicy and are easily incorporated into a variety of cuisines. Ascorbic acid, a good source of important minerals, is found in them. Peppers include vitamin C, which aids in the reduction of inflammation and the oxygenation of the body. These foods provide effective protection against degenerative diseases caused by age or an excess of free radicals. There is also a slew of other health advantages. So use ripe peppers to blend the colors and flavors!


Kale, sometimes known as borecole, is a leafy dark green (or purple) vegetable that is closely related to wild cabbage. Kale is rarely eaten raw, but its leaves are more tender than those of most cabbages, so it can be prepared in a variety of ways in the kitchen. Kale improves the immune system throughout the winter months due to its high vitamin content. It contains nearly as much vitamin C as oranges, with 49 milligrams per 100 g.

vitamin c rich foods
vitamin c rich foods


We sometimes overlook the fact that the blackcurrant fruit contains 200mg of vitamin C per 100g, making it richer in vitamin C than the orange. It comes in a variety of forms (fruit, juice, coulis, syrup) and is used to cure a variety of joint and rheumatic pains, as well as heavy legs syndrome and moderate diarrhea. These berries also contain tannins and flavonoids, both of which are powerful antioxidants. In simple, it’s a simple superfood that we don’t consume enough of!


Strawberries, like kiwifruit and several citrus fruits, are high in vitamin C. Strawberries are a little less affluent than papaya but higher ranking than pineapple or oranges in the season, making them excellent for a light dessert. Strawberry’s low energy content, like pineapple’s, makes it a must-have for athletes looking to recover after a workout. It’s low in calories, high in fiber and vitamins, and full of natural antioxidants. Of course, as part of a well-balanced diet, don’t combine it with sweets too frequently! Strawberries and melon make a great fruit salad combination. Their nutritional benefits and distinct flavors complement each other beautifully. You can restore your nutrition by eating strawberries on a more regular basis. Its high water content aids in meeting daily hydration requirements (perfect for athletes). Strawberries have several qualities that cannot be overlooked, including being a natural supply of ascorbic acid.


Yes, it is rarely acknowledged, but guava is a good source of vitamin C, with roughly 220 milligrams per 100 g of fruit. It thrives in tropical climates and produces a delectable juice! It’s worth noting that guava juice has a higher vitamin C content than orange juice (to be checked depending on the brand).


Papaya is a concentrated source of nutrients in juice or fruit salad. A 150-gram fruit has 93 milligrams of vitamin C. Despite its sweetness, it is low in calories and high in fiber. It aids digestion when it is combined with papain, a digestive enzyme.


It is the fruit with the highest vitamin C content. The orange, on the other hand, does not contain the greatest vitamin C. The fruit has around 110 mg of vitamin C per 200 g. It’s usually drunk as a juice, but experts advise consuming it with a bite to get the most out of its fibers.


An Australian superfood called the Kakadu plum (Terminalia ferdinandiana) has 100 times more vitamin C than oranges, making it a great source of nutrition. It contains the greatest known vitamin C concentration, with up to 5,300 milligrams per 100 grams. One plum has 481 milligrams of vitamin C or 530 percent of the daily value. It’s also high in potassium, vitamin E, and lutein, an antioxidant that may help with eye health.

Vitamin C is necessary for the body’s processes to function properly. It’s a potent antioxidant that aids in the fight against free radicals and, as a result, all aging processes. It also contains collagen, a protein that is necessary for the formation of connective tissue (skin, cartilage, bone, tooth, muscles). It is necessary for the nervous system and the brain to work properly. Vitamin C also acts as an “anti-fatigue” agent by strengthening the immune system and increasing the activity of white blood cells. Our bodies are unable to manufacture vitamin C in the same manner that animals do. As a result, we must receive it by eating vitamin C-rich meals. The nutrients mentioned above aren’t the only ones that are good for your health. Nonetheless, they are among the vitamin C-rich foods. If your lifestyle prevents you from eating these items on a regular basis, remember that food supplements can be used to supplement your diet.



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