30 Healthy Foods High In Vitamin C: Your Ultimate Guide

When it comes to staying healthy, one nutrient that always gets a lot of attention is Vitamin C. This superhero nutrient is essential for keeping your immune system strong. In addition, it can also help promote collagen production for glowing skin.

However, How can I get enough Vitamin C?  The good news is, that you don’t need to rely on expensive supplements. In fact, there are plenty of everyday foods that are packed with this vital nutrient. In this article, we’ll explore 30 foods that are rich in Vitamin C. Plus,  we will also discuss how you can easily incorporate them into your meals.

Vitamin C foods
Vitamin C foods

What Is Vitamin C?

Vitamin C is an essential nutrient that the human body cannot synthesize on its own. This means it must be obtained through dietary sources. It is primarily found in fruits and vegetables, particularly citrus fruits, berries, and leafy greens.

Vitamin C serves multiple vital functions in the body:

  • Collagen Synthesis: Vitamin C is vital for the production of collagen, a protein that helps form skin, tendons, ligaments, and blood vessels. This makes it essential for wound healing and maintaining healthy skin and connective tissues.
  • Antioxidant Properties: As an antioxidant, vitamin C helps protect cells from damage caused by free radicals. These are unstable molecules that can contribute to aging and diseases such as cancer and heart disease. By neutralizing these free radicals, vitamin C plays a protective role against oxidative stress.
  • Iron Absorption: Vitamin C enhances the absorption of non-heme iron. This is crucial for preventing iron deficiency anemia.
  • Immune Function: It supports the immune system by promoting the function of immune cells and protecting against infections.
  • Neurotransmitter Production: Vitamin C is involved in the synthesis of neurotransmitters. They are essential for communication between nerve cells.

Deficiency and Health Implications

Insufficient intake of vitamin C can lead to scurvy, characterized by symptoms such as fatigue, joint pain, swollen gums, and anemia. Long-term deficiency can result in severe health issues due to compromised collagen synthesis and weakened immune function.

How Much Vitamin C Do You Need?

The amount of Vitamin C you need each day depends on your age, gender, and life stage. Here’s a quick reference to make it easier to figure out how much Vitamin C you should be aiming for each day:

Age GroupVitamin C (mg/day)
Infants (0-6 months)40 mg
Infants (7-12 months)50 mg
Children (1-3 years)15 mg
Children (4-8 years)25 mg
Children (9-13 years)45 mg
Adolescents (14-18 years)75 mg (boys) / 65 mg (girls)
Adults (19+ years)90 mg (men) / 75 mg (women)
Pregnant women85 mg
Breastfeeding women120 mg

30 Healthy Foods High In Vitamin C

Now that we know why Vitamin C is so important, let’s talk about 30 foods you can eat to meet your daily Vitamin C needs.

1. Kiwifruit

Kiwifruit is small but mighty when it comes to Vitamin C. Just one medium kiwi packs about 71 mg of Vitamin C—more than your daily requirement.

This tangy fruit is also full of fiber, which supports digestive health, and antioxidants. Plus, It can also help combat free radicals.

How to Enjoy: Slice it up and eat it raw, or add it to your smoothie, fruit salad, or oatmeal. For an extra treat, drizzle it with honey or pair it with yogurt.

2. Red Bell Peppers

One of the most Vitamin C-rich vegetables out there! A single medium-sized red bell pepper provides 152 mg of Vitamin C.

In addition to Vitamin C, red bell peppers are packed with Vitamin Aantioxidants, and fiber.

How to Enjoy: Toss them in salads, stir-fries, or sandwiches. You can also roast them, stuff them with grains or beans, or eat them raw as a crunchy snack with hummus.

Orange Peels
Orange Peels

3. Oranges

Oranges are probably the most well-known source of Vitamin C, offering about 70 mg of Vitamin C per medium-sized fruit.

Plus, Packed with antioxidants and water, oranges help keep you hydrated and boost your immune system.

How to Enjoy: Peel and enjoy them as a snack, squeeze for fresh juice, or add to your fruit salad or smoothie for a refreshing twist.

4. Strawberries

Strawberries are sweet, juicy, and packed with 89 mg of Vitamin C per cup, making them an excellent choice for boosting your Vitamin C intake.

Not only are strawberries rich in Vitamin C, but they are also loaded with antioxidants like anthocyanins and flavonoids, which support heart health.

How to Enjoy: Eat them fresh, blend them into smoothies, or add them to oatmeal, yogurt, or desserts like parfaits. You can also freeze them for later use.

5. Broccoli

Broccoli is a great source of 81 mg of Vitamin C per cup of cooked florets. It’s also rich in fibercalcium, and Vitamin K. This makes it a great food for bone health, digestion, and immunity.

How to Enjoy: Steam, roast, or sauté it with a little olive oil and garlic. It also works well in stir-fries, casseroles, or soups.

6. Brussels Sprouts

These mini cabbage-like vegetables are packed with 48 mg of Vitamin C per half-cup serving of cooked Brussels sprouts.

Brussels sprouts are not only high in Vitamin C but also contain fiber and glucosinolates, which have cancer-fighting properties.

How to Enjoy: Roast them with olive oil, salt, and pepper for a crispy side dish, or add them to salads, stir-fries, and pasta dishes.

Papaya Benefits
Papaya Benefits

7. Papaya

A tropical treat, papaya contains about 88 mg of Vitamin C per cup of cubed fruit.

In addition to Vitamin C, papaya is rich in Vitamin Afolate, and digestive enzymes like papain, which help break down protein.

How to Enjoy: Enjoy it fresh, blend it into smoothies, or add it to fruit salads. You can even top yogurt or cottage cheese with papaya for a refreshing snack.

8. Acerola Cherries

These cherries are a Vitamin C powerhouse, providing over 200 mg of Vitamin C per 1/4 cup.

Plus, Acerola cherries are incredibly rich in antioxidants and Vitamin A. They support the immune system and skin health.

How to Enjoy: Fresh acerola cherries are ideal for juicing, smoothies, or eaten raw. If fresh ones are hard to find, look for acerola powder or juice.

9. Pineapple

Pineapple is packed with 79 mg of Vitamin C per cup of fresh pineapple.

Pineapple contains bromelain, an enzyme that can help with digestion and inflammation, making it a great anti-inflammatory food.

How to Enjoy: Enjoy pineapple fresh, in smoothies, or grilled for a unique dessert. You can also add it to salsas or stir-fries for a tropical flavor.

Health Benefits of Guava
Health Benefits of Guava

10. Guava

Guava is one of the highest sources of Vitamin C, with one whole fruit providing more than 200 mg of Vitamin C.

This tropical fruit is also rich in fiber and antioxidants. This helps maintain healthy skin and support digestive health.

How to Enjoy: Eat guava raw, blend it into smoothies, or drink fresh guava juice. You can also cook guava to make jams or sauces.

11. Mango

Mango is a delicious, tropical fruit that provides about 60 mg of Vitamin C per medium-sized fruit.

Plus, Mango is packed with Vitamin A, which promotes good vision, and fiber, which supports digestion.

How to Enjoy: Enjoy mango fresh, blend it into smoothies, or add it to fruit salads. It’s also great in salsas or as a topping for yogurt.

12. Spinach

Spinach provides 17 mg of Vitamin C per cup of cooked spinach, making it a nutrient-rich leafy green.

Plus, spinach is loaded with ironfolate, and fiber, which support energy levels, blood health, and digestion.

How to Enjoy: You can add spinach to your smoothies, soups, salads, or sandwiches. Sauté it with olive oil and garlic for a quick, healthy side dish.

Benefits of Lemon Water
Benefits of Lemon Water

13. Lemon

Lemon is another citrus fruit that is a good source of Vitamin C, providing about 30 mg of Vitamin C per fruit.

Lemons are also packed with antioxidants, and their acidity makes them great for enhancing flavors and promoting hydration.

How to Enjoy: Squeeze lemon into water, use it in dressings, or add lemon zest to dishes and baked goods. You can also make a refreshing lemon smoothie.

14. Grapefruit

Grapefruit is another citrus fruit that provides a solid dose of Vitamin C, with about 80 mg per half of a medium fruit.

In addition to Vitamin C, grapefruit contains fiber and antioxidants, which help boost heart health and aid digestion.

How to Enjoy: Eat it raw, sprinkle it with a bit of sugar or salt, or add it to a fruit salad or smoothie for a tart flavor.

15. Tomatoes

Tomatoes, whether fresh or cooked, are rich in Vitamin C. One medium tomato offers about 20 mg of Vitamin C.

Plus, Tomatoes are also rich in lycopene, an antioxidant that has been linked to reduced cancer risk and heart disease.

How to Enjoy: You can use fresh tomatoes in salads, sandwiches, or salsas. You can also add them to sauces, soups, or pasta dishes.

Cantaloupe
Cantaloupe

16. Cantaloupe

This sweet melon provides about 59 mg of Vitamin C per cup of cubed cantaloupe.

Cantaloupe is also a good source of Vitamin A for eye health and potassium. This can helps regulate blood pressure.

How to Enjoy: Enjoy cantaloupe fresh, blend it into smoothies, or add it to fruit salads.

17. Cabbage

Cabbage is often overlooked, but it’s a good source of Vitamin C, providing about 36 mg of Vitamin C per cup of shredded cabbage.

In addition to Vitamin C, cabbage is packed with fiberVitamin K, and antioxidants that support heart health.

How to Enjoy: Use cabbage in coleslaw, soups, or stir-fries. You can also stuff cabbage leaves with meat or grains for a hearty meal.

18. Cauliflower

Cauliflower provides about 51 mg of Vitamin C per cup of cooked cauliflower.

In addition to Vitamin C, cauliflower is rich in fiberfolate, and antioxidants that support overall health.

How to Enjoy: Roast cauliflower with olive oil and seasonings, or add it to soups, stews, or stir-fries for extra nutrition.

19. Raspberries

Raspberries offer about 30 mg of Vitamin C per cup of fresh raspberries.

Raspberries are rich in fiberantioxidants, and omega-3 fatty acids, which help support heart and brain health.

How to Enjoy: Enjoy raspberries fresh, or add them to smoothies, yogurt, or oatmeal. You can also bake them into muffins or make a homemade jam.

Pomegranate Seeds
Pomegranate Seeds

20. Pomegranate

Pomegranate seeds provide about 17 mg of Vitamin C per half-cup.

Plus, Pomegranate is also packed with antioxidants like punicalagins. It has anti-inflammatory properties.

How to Enjoy: Sprinkle pomegranate seeds over salads, yogurt, or desserts. You can also juice pomegranates for a delicious drink.

21. Chili Peppers

Chili peppers, particularly red peppers, contain an incredible amount of Vitamin C, offering about 109 mg per medium pepper.

In addition to Vitamin C, chili peppers contain capsaicin. It has been shown to boost metabolism and support heart health.

How to Enjoy: Add chili peppers to spicy dishes, sauces, or salsas. You can also sprinkle dried chili flakes over pasta or pizza.

22. Aubergine (Eggplant)

Eggplant, though not commonly thought of as a Vitamin C source, still provides about 2 mg per 100g serving. Plus, Eggplants are a good source of fiberantioxidants, and potassium.

How to Enjoy: Roast, grill, or sauté eggplant with garlic and olive oil. You can also stuff it with grains, vegetables, or meat for a hearty meal.

23. Zucchini

Zucchini provides 20 mg of Vitamin C per cup of cooked zucchini.

Plus, Zucchini is low in calories and rich in fiber. This makes it a great food for digestion and weight management.

How to Enjoy: Use zucchini in stir-fries, casseroles, or as a substitute for pasta (zoodles). You can also roast or grill zucchini for a quick snack.

Sweet Potatoes
Sweet Potatoes

24. Sweet Potatoes

Sweet potatoes provide about 22 mg of Vitamin C per medium-sized potato.

Plus, Sweet potatoes are rich in beta-carotene and fiber, both of which support eye health and digestion.

How to Enjoy: Bake, roast, or mash sweet potatoes for a nutrient-packed side dish. You can also add them to soups or salads.

25. Watermelon

Watermelon contains about 12 mg of Vitamin C per cup of cubes.

Watermelon is incredibly hydrating, with a high water content. It is also a good source of lycopene, which supports heart health.

How to Enjoy: Enjoy watermelon fresh, blend it into smoothies, or use it in fruit salads.

26. Mushrooms

Certain varieties of mushrooms, such as shiitake and maitake, contain small amounts of Vitamin C—about 2–5 mg per 100g.

Mushrooms provide Vitamin Dselenium, and antioxidants, all of which contribute to immune health.

How to Enjoy: Add mushrooms to stir-fries, soups, or salads. They’re also great sautéed with garlic and herbs.

Carrot Soup
Carrot Soup

27. Carrots

Carrots provide 7 mg of Vitamin C per medium-sized carrot. In addition to Vitamin C, carrots are an excellent source of beta-carotene, which supports eye health.

How to Enjoy: Eat carrots raw as a snack, dip them in hummus, or add them to salads and stews.

28. Cucumbers

Cucumbers offer about 2 mg of Vitamin C per medium cucumber. Plus, Cucumbers are very hydrating.  It has high water content making them ideal for staying refreshed, especially in summer.

How to Enjoy: You can add cucumber slices to salads, and sandwiches, or make a refreshing cucumber-water drink.

29. Asparagus

Asparagus contains about 7 mg of Vitamin C per 100g serving.

Asparagus is full of fiberfolate, and antioxidants, making it great for digestive health and overall immunity.

How to Enjoy: Roast, grill, or steam asparagus as a side dish, or toss it in a salad.

30. Fennel

Fennel provides 12 mg of Vitamin C per cup of chopped fennel. Fennel is high in fiberpotassium, and antioxidants, which help improve digestion and heart health.

How to Enjoy: Enjoy fennel raw in salads, roasted as a side dish, or sautéed with garlic and olive oil.

Foods Contain the Most Vitamin C
Foods Contain the Most Vitamin C

Which Foods Contain the Most Vitamin C Per Typical Serving?

Here’s a table showing the foods that contain the most Vitamin C per typical serving. This will give you a clear overview of the Vitamin C content in various foods, so you can easily identify the highest sources.

FoodVitamin C per ServingTypical Serving SizeOther Key Nutrients
Acerola Cherries200 mg1/4 cup (about 4-5 cherries)Antioxidants, Vitamin A, Folate
Kiwifruit71 mg1 medium (about 100g)Fiber, Antioxidants, Vitamin K, Potassium
Red Bell Peppers152 mg1 medium pepper (about 150g)Vitamin A, Antioxidants, Fiber
Guava200 mg1 medium fruit (about 250g)Fiber, Vitamin A, Folate
Papaya88 mg1 cup (about 140g)Vitamin A, Folate, Fiber
Strawberries89 mg1 cup (about 150g)Antioxidants, Fiber, Manganese
Broccoli81 mg1 cup cooked (about 150g)Fiber, Calcium, Vitamin K, Folate
Brussels Sprouts48 mg1/2 cup cooked (about 75g)Fiber, Vitamin K, Folate
Oranges70 mg1 medium orange (about 130g)Fiber, Potassium, Antioxidants
Pineapple79 mg1 cup (about 165g)Vitamin A, Fiber, Manganese
Mango60 mg1 medium fruit (about 200g)Vitamin A, Fiber, Antioxidants
Tomatoes20 mg1 medium tomato (about 123g)Lycopene, Potassium, Fiber
Lemon30 mg1 medium lemon (about 58g)Fiber, Antioxidants, Potassium
Grapefruit80 mg1/2 medium grapefruit (about 150g)Fiber, Vitamin A, Antioxidants
Cantaloupe59 mg1 cup (about 160g)Vitamin A, Fiber, Potassium
Cauliflower51 mg1 cup cooked (about 150g)Fiber, Folate, Vitamin K
Watermelon12 mg1 cup (about 150g)Antioxidants, Lycopene, Vitamin A
Raspberries30 mg1 cup (about 125g)Fiber, Antioxidants, Omega-3 fatty acids
Spinach17 mg1 cup cooked (about 180g)Iron, Fiber, Vitamin K
Cabbage36 mg1 cup chopped (about 90g)Fiber, Vitamin K, Antioxidants
Asparagus7 mg1 cup cooked (about 134g)Fiber, Folate, Vitamin K
Chili Peppers109 mg1 medium pepper (about 45g)Antioxidants, Capsaicin, Vitamin A
Zucchini20 mg1 cup cooked (about 150g)Fiber, Potassium, Vitamin A
Sweet Potatoes22 mg1 medium potato (about 150g)Vitamin A, Fiber, Potassium
Fennel12 mg1 cup chopped (about 90g)Fiber, Potassium, Antioxidants
Aubergine (Eggplant)2 mg1 medium eggplant (about 300g)Fiber, Potassium, Antioxidants

FAQs

1. Can I get enough vitamin C from food alone?

Yes! A balanced diet rich in fruits and vegetables can easily meet your daily vitamin C needs. Foods like oranges, kiwis, strawberries, bell peppers, and broccoli are excellent sources.

2. Is it possible to consume too much vitamin C?

While it’s rare to get too much vitamin C from food sources, excessive intake of supplements can lead to gastrointestinal issues such as diarrhea and stomach cramps. It’s best to stick to recommended doses unless advised otherwise by a healthcare provider.

3. How does cooking affect the vitamin C content in foods?

Vitamin C is sensitive to heat and can be destroyed during cooking processes like boiling or frying. To preserve its content, consider steaming or microwaving vegetables instead of boiling them.

4. Can I take vitamin C supplements instead of eating foods rich in it?

While supplements can help boost your intake if you’re deficient or unable to consume enough through diet alone, whole foods provide additional nutrients and benefits that supplements cannot replicate. It’s generally best to obtain vitamins from food sources whenever possible.