Top 20 Vitamin C Rich Foods You Must add to Your Diet

Vitamin C is one of those essential nutrients that your body needs for its proper functioning. It contributes to maintaining the quality of your skin, bones, blood vessels, and cartilages. In addition to that, vitamin C also helps in protecting your body from oxidative stress, which can (if not treated) can cause a number of diseases. And, most importantly, vitamin C like other nutrients including vitamin A & zinc helps in strengthening your immune system. 

There are plenty of fruits & vegetables that are a rich source of this water-soluble nutrient. Vitamin C is not only a powerful antioxidant but it is also helpful in taking care of your bones, teeth, and other vital organs. For the fact that your body cannot essentially produce or store vitamin C, and therefore it is vital that we are eating the right food that can help our body with this essential nutrient. 

You should know that your body is deficient in vitamin C when -- you have bleeding gums, wound healing issues, frequent infection & bruising. Severe vitamin C deficiency can also cause you to suffer conditions like scurvy & anemia. In this article, we’ll talk about top foods that are rich in vitamin C. Let’s read the full article to discover more:

  1. Guavas

Guavas, the tropical fruit is native to South America and Mexico. When you eat one guava it gets you 140% of the daily value (DV) or 126 mg of vitamin C. The fruit is a rich source of the antioxidant lycopene. Per a study, eating guava on a regular basis will also lower the level of blood pressure and cholesterol level. 

  1. Mustard Spinach

A standard cup of Mustard Spinach will get you 217% of the DV or round 195 gm of vitamin C. While after cooking most vegetables lose their nutrient value -- yet that standard cup will provide 130% of the DV or the 117 mg of vitamin C. And, not only vitamin C, mustard spinach is also rich in fiber, folate, vitamin A, calcium & potassium. 

  1. Kale

A standard cup of chopped Kale will get you with 89% of the DV or 80 mg of vitamin C. In addition to that kale is also a great source of zeaxanthin, the carotenoids lutein, and vitamin K. After cooking a cup of kale will contain 59% of the DV or 53 mg of vitamin C. While we usually know that the nutrient value of vegetables gets reduced after cooking, but as per a study, it was found that frying, boiling & cooking will only help these vegetables release more of the antioxidant. These antioxidants, in turn, can reduce the risk of chronic inflammatory diseases.

  1.  Broccoli

The cruciferous vegetable, broccoli, is a rich source of a number of important nutrients including vitamin C. A half-cup of broccoli will enrich your body with 57% of the DV or 51 gm of vitamin C. A number of studies have shown that if you are eating plenty of vegetables that are rich in vitamin C -- you’ll be at a reduced risk of developing any heart diseases, cancer and will have a reduced risk of any oxidative stress. It also keeps your immunity strong & sturdy. 

  1. Lemons

During the time when sailors were going through turmoil and there were thousands of scurvy cases in 1700 -- they were given lemons to heal from the disease. Per the medical observations, a raw lemon contains 92% of the DV or 83 mg of vitamin C. Lemons also are good antioxidants. 

  1. American Persimmons

American Persimmons will look like tomatoes and are orange in color. There are several varieties of Persimmons and each of them will provide vitamin C. The native American persimmon is extremely rich in vitamin C and it contains nine times more vitamin C than Japanese persimmon. One piece of American persimmon contains 18% of the DV or 16.5 mg of vitamin C. 

  1. Oranges

With every piece of orange, you’ll get 78% of the DV or 70 mg of vitamin C supply to your body. Orange is a popularly known source of vitamin C. And, there are other citrus fruits that are rich in vitamin C including grapefruit, which provides 44 mg and makes for 73% of the DV of the vitamin C. 

  1. Kiwis

Kiwis are another vitamin C rich fruit that is packed with 79% of the daily value or 71 mg of vitamin C. Kiwis are great for your immunity for reducing the risk of oxidative stress and are pretty effective in lowering the cholesterol level in the body. Also, if you are eating two kiwis every for at least for weeks, the white blood cell activity in your body will increase considerably. 

  1. Red And Yellow Bell Peppers

Red And Yellow Bell Peppers are great antioxidants. They are pretty helpful in maintaining your overall health particularly your eyes & heart. In addition to that, Red And Yellow Bell Peppers are also rich sources of vitamin C, which helps in the production of collagen thereby reducing the risk of lung cancer. 

  1. Papaya

Papaya is one of the richest sources of vitamin C. Eating half-a-papaya will get you more vitamin C than that of eating one orange. You may enjoy this delicious fruit as juice or as a salad.

Other rich sources of vitamin C include:

  1. Strawberries

  2. Mango

  3. Kakadu Plums

  4. Acerola Cherries

  5. Rose Hips

  6. Chili Peppers

  7. Blackcurrants

  8. Thyme

  9. Parsley

  10. Brussels Sprouts


Vitamin C is a very essential ingredient of good health. And, the good news is that this vital nutrient is present in a number of fruits, vegetables & foods. If you are eating a healthy diet that is abundant in vegetables & fruits -- your body will be supplied with the required amount of vitamin c. If you are currently looking out to increase the amount of vitamin C intake then you must eat plenty of oranges, kiwi, strawberries, lemons, mango, papaya, and more.             


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