Food sources high in vitamin C — a key vitamin for your health — include citrus fruits, certain types of cherries and peppers, and fresh parsley.
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables. It functions as an antioxidant in your body.
Additionally, vitamin C is
Symptoms of vitamin C deficiency
For the purposes of this article, we have used the DV of 90 mg to calculate the percentage of the DV for each food below.
Here are 20 foods that are high in vitamin C.
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.
It has the highest known concentration of vitamin C of any food, containing up to 2,907 mg per 100 grams (g).
Just one plum (about 15 g) packs 436 mg of vitamin C, which is 484% of the DV.
It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit
The Kakadu plum contains up to 2,907 mg of vitamin C per 100 g. This makes it the richest known source of vitamin C. Just one plum delivers around 484% of the DV.
Just 1/2 cup (49 g) of red acerola cherries (Malpighia emarginata)
Acerola cherries’ high vitamin C content provides antioxidant and
Cherries are also a rich source of polyphenols, a type of micronutrients found in plants. Polyphenols can
Just 1/2 cup of acerola cherries delivers 916% of the DV for vitamin C. The fruit may also protect against oxidative stress, reduce inflammation, and support cardiovascular health.
The rose hip (Rosa canina L.) is a small, sweet, tangy fruit from the rose plant. And it’s loaded with vitamin C.
Just 100 g of rose hips
Vitamin C plays an important role in collagen synthesis, which supports skin health, elasticity, and integrity as you age.
Rose hips provide 426 mg of vitamin C per 100 g and can promote healthier-looking skin. Around 6 pieces of this fruit deliver 132% of the DV.
One green chili pepper (Capsicum annuum)
However, more research is needed to fully understand the health benefits of chili peppers.
Green chili peppers contain 242 mg of vitamin C per 100 g. One green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
A single guava (Psidium guajava)
Guavas contain 228 mg of vitamin C per 100 g. One guava delivers 138% of the DV for this vitamin.
The vitamin C content of sweet or bell peppers (Capsicum annuum) increases as they mature.
One large yellow pepper
Consuming enough vitamin C is important for eye health and may help protect against cataract progression.
Yellow peppers contain the highest vitamin C concentration of all sweet peppers, with 183 mg per 100 g. One yellow pepper delivers 380% of the DV for vitamin C.
A half-cup (56 g) of black currants (Ribes nigrum)
Black currants get their rich, dark color from anthocyanins, a type of flavonoids, which have antioxidant effects.
Black currants contain 181 mg of vitamin C per 100 g and may help reduce chronic inflammation. A half-cup of black currants packs 113% of the DV for vitamin C.
This sweet, high fiber fruit is packed with not only vitamin A but also vitamin C.
One cup of sliced cantaloupe (Cucumis melo var. cantalupensis)
One cup of cantaloupe slices contains 17.4 g of vitamin C, which is 19% of the DV. The fruit is also packed with other nutrients, including vitamin A and fiber.
Two tablespoons (8 g) of fresh parsley (Petroselinum crispum)
Parsley is also a significant source of vitamin K and antioxidants.
According to a
However, similar results have not occurred in humans. More research is needed before associations can be made between vitamin C and reduced cancer growth or risk.
Parsley contains 133 mg of vitamin C per 100 g. Sprinkling 2 tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which can help increase iron absorption.
One cup of raw chopped mustard spinach (Brassica rapa var. perviridis)
Though heat from cooking reduces the vitamin C content of foods, 1 cup of cooked mustard greens still
Mustard spinach and other dark, leafy cruciferous vegetables are high in other nutrients as well, including:
Mustard spinach contains 130 mg of vitamin C per 100 g. One cup of this leafy green provides 217% of the DV for vitamin C when raw and 130% when cooked.
Kale (Brassica oleracea var. sabellica) is a cruciferous vegetable.
A 100-g portion of raw kale
It also supplies large amounts of vitamin K and the carotenoids lutein and zeaxanthin.
One cup (118 g) of cooked kale
While cooking this vegetable reduces its vitamin C content, a
Raw kale contains 93 mg of vitamin C per 100 g, while 1 cup of lightly steamed kale provides 21 mg.
One medium kiwi (Actinidia deliciosa)
Kiwi consumption may also benefit your immune system.
Kiwis contain 75 mg of vitamin C per 100 g. One medium kiwi provides 62% of the DV for vitamin C, which benefits blood circulation and immunity.
Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable.
A half-cup of cooked broccoli
Research suggests that eating plenty of cruciferous vegetables rich in vitamin C may be associated with a decreased risk of cancer.
Broccoli contains 65 mg of vitamin C per 100 g. A half-cup of steamed broccoli provides 57% of the DV for vitamin C, and eating lots of broccoli may help lower your risk of cancer.
A half-cup of cooked Brussels sprouts (Brassica oleracea var. gemmifera)
Like most other cruciferous vegetables, Brussels sprouts are high in many vitamins, including vitamin K and vitamin A
Vitamins C and K are both important for bone health. In particular, vitamin C aids in the formation of collagen, which is the fibrous part of your bones.
A 2018 review found that a high dietary intake of vitamin C was associated with a 26% reduced risk of hip fractures and a 33% reduced risk of osteoporosis.
Brussels sprouts contain 85 mg of vitamin C per 100 g, and a half-cup of steamed Brussels sprouts provides 54% of the DV. Vitamin C may improve bone strength and function.
One whole raw lemon (Citrus limon)
The vitamin C in lemon juice also acts as an antioxidant, which is evident in its ability to prevent other fruits and foods from browning.
Lemon juice has also been found to lower blood pressure and reduce the effects of bread on blood sugar.
Lemons contain 53 mg of vitamin C per 100 g, with 1 medium lemon delivering 50% of the DV. Vitamin C has potent antioxidant benefits and can prevent cut fruits and vegetables from browning.
One lychee (Litchi chinensis)
Lychees contain 72 mg of vitamin C per 100 g. A single lychee contains, on average, 7.5% of the DV for vitamin C, while a 1-cup serving provides 151%.
Persimmons are an orange fruit resembling tomatoes. There are many varieties of persimmons.
One American persimmon
American persimmons contain 66 mg of vitamin C per 100 g. One American persimmon packs 18% of the DV for vitamin C.
One cup (145 g) of papaya (Carica papaya)
According to a
Papaya contains 61 mg of vitamin C per 100 g. One cup of papaya delivers 88 mg of vitamin C, which may help support brain function.
One cup of sliced raw strawberries (166 g)
Strawberries (Fragaria x ananassa) contain a diverse and potent mix of:
Strawberries contain 59 mg of vitamin C per 100 g. One cup of strawberry slices delivers 97 mg of vitamin C. This nutritious fruit may benefit your heart and brain health.
Like other citrus fruits, oranges are high in vitamin C. Widely eaten, oranges make up a significant portion of dietary vitamin C intake.
One medium orange (Citrus sinensis)
A medium mandarin orange
Oranges contain 59 mg of vitamin C per 100 g. One medium orange delivers 83 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins, and limes, are also good sources of this vitamin.
Vitamin C is vital for the health of your immune system, connective tissue, heart, and blood vessels and for many other important functions in your body.
A vitamin C deficiency can have negative effects on your health.
While citrus fruits may be the most well known source of vitamin C, a wide variety of other fruits and vegetables are rich in this vitamin. Some may even contain more vitamin C than citrus fruits.
Eating some of the foods suggested above each day should cover your vitamin C needs.
A diet rich in vitamin C is an essential step toward positive health benefits and disease prevention.