Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood. The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.
The current daily value (DV) for vitamin C is 90 mg.Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy
Here are the top 20 foods that are high in vitamin C.
- Kakadu Plums
Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.
- Acerola Cherries
Just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C. The fruit may even have cancer-fighting properties, although human-based research is lacking.
- Rose Hips
Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
- Chili Peppers
Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
- Guavas
Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.
- Sweet Yellow Peppers
Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One-half cup of sweet yellow peppers delivers 152% of the recommended DV.
- Blackcurrants
Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 112% of the DV for vitamin C and may help reduce chronic inflammation.
- Thyme
Thyme contains mopre vitamin C than most culinary herbs with 160 mg per 100 grams. One ounce of fresh thyme provides 50% of the DV for vitamin C. Thyme and other foods high in vitamin C boost your immunity.
- Parsley
Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.
- Mustard Spinach
Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.
- Kale
Kale contains 120 mg of vitamin C per 100 grams. One cup of raw kale delivers 89% of the DV for vitamin C, while a lightly steamed cup provides 59%.
- Kiwis
Kiwis contain 93 mg of vitamin C per 100 grams. One medium-sized kiwi provides 79% of the DV for vitamin C, which benefits blood circulation and immunity.
- Broccoli
Broccoli contains 89 mg of vitamin C per 100 grams. One-half cup of steamed broccoli provides 57% of the DV for vitamin C and may lower your risk of inflammatory diseases.
- Brussels Sprouts
Brussels sprouts contain 85 mg of vitamin C per 100 grams. One-half cup of steamed Brussels sprouts provides 54% of the DV for vitamin C, which may improve your bone strength and function.
- Lemons
Lemons contain 77 mg of vitamin C per 100 grams, with one medium lemon delivering 92% of the DV. Vitamin C has potent antioxidant benefits and can keep your cut fruits and vegetables from turning brown.
- Lychees
Lychees contain 72 mg of vitamin C per 100 grams. One single lychee contains an average 7.5% of the DV for vitamin C, while a one-cup serving provides 151%.
- American Persimmons
American persimmons contain 66 mg of vitamin C per 100 grams. One American persimmon packs 18% of the DV for vitamin C.
- Papayas
Papaya contains 62 mg of vitamin C per 100 grams. One cup of papaya delivers 87 mg of vitamin C, which may help improve memory.
- Strawberries
Strawberries contain 59 mg of vitamin C per 100 grams. One cup of strawberry halves delivers 89 mg of vitamin C. This nutritious fruit may help your heart and brain health.
- Oranges
Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins and limes, are also good sources of this vitamin.
The Bottom Line
Vitamin C is vital for your immune system, connective tissue and heart and blood vessel health, among many other important roles.
Not getting enough of this vitamin can have negative effects on your health.
While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin and may even exceed the amounts found in citrus fruits.
By eating some of the foods suggested above each day, your needs should be covered.
A diet rich in vitamin C is an essential step toward good health and disease prevention.