20 Foods High in Vitamin C

Vitamin C is an essential nutrient for the body that supports our health in a variety of ways. It is known as an essential vitamin, meaning that we must obtain it through food because the human body cannot produce it on its own.

Vitamin C is an antioxidant and is important for wound healing, boosts the immune system to fight infections, aids collagen formation and iron absorption. It also helps our tissues grow and repair, which is essential for effective training.

In this article, we’ll look at the benefits of vitamin C and find a list of 20 foods you can eat to boost your vitamin C levels.

Vitamin C benefits


Vitamin C is one of the best natural defenses our body can use to fight oxidative stress or damage to cells and tissues. Many chronic diseases are associated with oxidative tissue damage. Adequate vitamin C intake is also essential for wound healing.

Improves the work of the immune system

Vitamin C supports our immune system in several ways – by ensuring that our skin acts as a barrier against environmental damage, by maintaining the cells that help us fight infection, and by removing infected cells. Research has repeatedly shown that high enough levels of vitamin C in the diet can help fight respiratory infections, such as the common cold.

It supports the absorption of iron and gives energy

Adequate absorption of iron is absolutely necessary for our health. Iron is needed for hemoglobin (the protein in red blood cells that carries oxygen around the body and gives us energy). However, it can be difficult for the body to absorb some of the iron we take in through food. Animal sources of iron can be absorbed during digestion, but it is more difficult for the body to use iron from plant sources. Consuming vitamin C along with foods containing iron helps our body absorb and use the iron contained in the foods we eat.

Collagen production

Collagen helps maintain our joints, blood vessels, hair, skin and nails, and vitamin C is a major factor in the body’s collagen synthesis process.


20 Foods High in Vitamin C

Peppers (yellow or orange)

Vitamin C levels in peppers change during the ripening process. Scientists have found that yellow peppers have the most vitamin C (159 mg per 100 g) compared to green peppers with 16.52 mg.

Broccoli  They contain 93.2 milligrams of vitamin C in 100 grams of product. They are also rich in fiber, which aids digestion.  Brussels sprouts

Brussels sprouts are slightly lower in vitamin C than broccoli. It contains approximately 85 mg of vitamin C per 100 g of product. Brussels sprouts are also a plant source of iron, which is essential for red blood cell health.


Cabbage contains 36.6 mg of vitamin C per 100 g of product and has other antioxidant phytochemicals that help fight cell damage and inflammation.

Melon (cantaloupe variety)

Also known as sweet melon, it contains about 36 mg of vitamin C per 100 g of product. It is also rich in manganese, fiber and water, making it a tasty and healthy snack.


Like broccoli, Brussels sprouts and cabbage, cauliflower is rich in vitamin C. It contains 48.2 mg of the vitamin per 100 g of product and is a great source of both vitamin C and fiber. Catriole is a popular product used in many low-carb dishes.

Tomato sauce

Since tomatoes are a good source of vitamin C, the same goes for tomato puree. It is a common ingredient in soups and sauces. 100 g of tomato paste contains 21.9 mg of vitamin C, in addition to vitamin A, folic acid, potassium and many other vitamins and minerals.


Oranges contain 53.2 mg of vitamin C and are probably the food most people associate with vitamin C. Although orange juice contains vitamin C, consuming the whole orange fruit provides less sugar and more fiber per 100 g of product.


Immediately after oranges, grapefruit contains about 38 mg per 100 g of product. Many choose to eat grapefruit with sugar, but it would be better to find a different source of vitamin C than to add sugar when eating grapefruit.


This fruit contains 238 mg of vitamin C per 100 mg of product, which makes it an excellent source of nutrients and can be classified as a “super fruit”. Guava is also rich in other antioxidants, fiber and potassium.


We usually think of fruit when we think of vitamin C, but kale contains 120 mg of the vitamin per 100 g of product. You can consume generous amounts of kale (which is also high in fiber) because it is low in calories – only 50 kcal per 100 g of product.


Although they are small, kiwis are full of vitamin C – 105 mg per 100 g of fruit. Just one kiwi a day can help you meet your recommended daily intake.


Mango is another orange and yellow fruit that contains approximately 26 mg of vitamin C per 100 g of fruit. It can also be taken as juice, but it is better to eat the whole fruit rather than drink the juice to avoid added calories.


You can get all your daily needs of vitamin C from just one papaya, as it contains 60.9 mg of vitamin C per 100 g of product and about 230 mg in one whole fruit. Although less common than citrus, papaya is packed with nutrients and you can add it to your shopping list.


Pineapple contains 47.8 mg of vitamin C in a portion of 100 g of fruit. It contains more of the vitamin compared to oranges and mangoes, and pineapples are fairly easy to find year-round. Choose fresh whole fruit or canned in water (no added sugar).


Regular potatoes with skin contain about 11.4 mg of vitamin C per 100 g of product, and sweet potatoes contain 17 mg. Remember that starchy vegetables can be a good source of vitamins.


Spinach is also a source of non-heme iron for those following vegan or vegetarian diets. It contains 28.1 mg of vitamin C per 100 g of product.


100 g of strawberries contain 58 mg of vitamin C, and one measuring cup can exceed your daily requirements. Naturally sweet, strawberries are great for smoothies or just as good straight up.


Tomatoes complement your daily needs of vitamin C with 39 mg per 100 g of product. Tomatoes are also filling because of their high fiber and water content.


Sweet watermelon contains about 8.1 mg of vitamin C per 100 g of fruit. Although watermelon is not a concentrated source of vitamin C, it is low in calories and a great way to add some vitamin C to your diet.



Vitamin C is essential to our health, and knowing which foods are good sources of the vitamin can help you feel confident that you’re getting enough of it. Fortunately, foods high in vitamin C usually have other important nutrients as well, making them even more beneficial. In addition to a healthy diet of fruits and vegetables, some people may choose to take a vitamin C supplement to make sure their intake is adequate.


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