VITAMIN C IS ESSENTIAL FOR
YOUR IMMUNE SYSTEM, CONNECTIVE TISSUE, HEART AND BLOOD VESSEL HEALTH, AND MANY
OTHER IMPORTANT ROLES.
VITAMIN C IS A WATER-SOLUBLE VITAMIN FOUND IN MANY FOODS, ESPECIALLY FRUITS AND VEGETABLES.
it is known to be a potent antioxidant that has a positive effect on skin health and immune function.
it is also essential for collagen synthesis, connective tissue, bones, teeth, and small blood vessels (1, 2).
The body cannot produce or store vitamin C. Therefore, consuming adequate amounts of vitamin C on a regular basis is essential.
The current Daily Value (DV) for vitamin C is 90 mg.
symptoms of deficiency include bleeding gums, frequent bruising and infection, poor wound healing, anemia, and scurvy (1, 2).
Here are the 20 foods with the highest vitamin c content :
1. Kakadu plums
Terminalia ferdinandiana is a homegrown Australian superfood that contains 100 times more vitamin C than oranges.
It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. A single plum contains 481 mg of vitamin C, which is 530% of DV (3).
It is also rich in
potassium, vitamin E, and the antioxidant lutein, which may benefit eye health
(4, 5).
Summary: Cacadu plums contain up to 5,300 mg of vitamin
C per 100 grams, making them the richest known source of this vitamin. A single
plum can provide approximately 530% DV.
2. Acerola cherry
Just half a cup (49 grams) of red acerola cherries (Malpighia emarginata) provides 822 mg of vitamin C or 913% of DV (6).
Animal studies using acerola cherry extract have shown that it may have anti-cancer properties that help prevent UVB skin damage and even reduce DNA damage caused by a poor diet. （7, 8, 9）。
despite these promising results, there are no human studies on the effects of conifer cherry consumption.
Summary: Just half a cup of acerola cherries provides
91% of the recommended intake of vitamin C. The fruit may even have
anti-cancer properties, despite the lack of human-based research.
3. Rose hips
Rose hips are a small, sweet fruit derived from the rose plant. It is rich in vitamin C.
Approximately six rose hips provide 119 mg of vitamin C or 132% (10) of DV.
Collagen synthesis requires vitamin C, which supports skin integrity as we age.
Studies have found that vitamin C reduces sun damage to the skin, reduces wrinkles, dryness, and discoloration, and improves its overall appearance. Vitamin C also helps with wound healing and inflammatory skin diseases such as dermatitis (11).
Summary: Rose hips provide 426 mg of vitamin C per 100
grams. Approximately 6 tablets of this fruit provide 132% DV and encourage
healthier-looking skin.
4. Chili peppers
One green pepper contains 109 mg of vitamin C or 121% of the daily value. In contrast, a red pepper provides 65 mg, or 72% of DV (12, 13).
in addition, chili peppers are rich in capsaicin, a compound that is the source of the spicy flavor of chili peppers. capsaicin may also reduce pain and inflammation (14).
there is also evidence that approximately one tablespoon (10 grams) of paprika may help increase fat burning (14).
Summary: Green peppers contain 242 mg of vitamin C per
100 grams. As a result, one green pepper provides 121% DV, while one red pepper
provides 72%.
5. Guava
One guava contains 126 mg of vitamin C, or 140% of the DV. It is especially rich in the antioxidant lycopene (15).
a six-week study involving 45 young healthy people found that eating 400 grams of peeled guava a day, or about 7 tablets of the fruit, significantly lowered their blood pressure and total cholesterol levels. （16）。
Summary: Guava contains 228 mg of vitamin C per 100
grams. A guava fruit provides 140% DV for this vitamin.
6. Sweet yellow pepper
THE VITAMIN C CONTENT OF BELL PEPPERS OR BELL PEPPERS INCREASES AS THEY RIPEN.
Just half a cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the daily value, twice as much as green peppers (17, 18).
GETTING ENOUGH VITAMIN C IS IMPORTANT FOR YOUR EYE HEALTH AND MAY HELP PREVENT CATARACT PROGRESSION.
A study of more than 300 women found that women with higher vitamin C intake had a 33% lower risk of cataracts compared to those with the lowest vitamin C intake. （19）。
Summary: Of all bell peppers, yellow peppers have the
highest concentration of vitamin C, containing 183 mg per 100 grams. Half a cup
of bell pepper provides 152% of the recommended DV.
7. Blackcurrant
Half a cup (56 grams) of blackcurrant (Ribes nigrum) contains 101 mg of vitamin C, or 112% DV (20).
antioxidant flavonoids known as anthocyanins give them a rich, dark color.
Studies have shown that diets rich in antioxidants such as vitamin C and anthocyanins can reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and neurodegenerative diseases. （21, 22）。
Summary: Blackcurrants contain 181 mg of vitamin C per
100 grams. Half a cup of blackcurrant contains 112% vitamin C, which may help
reduce chronic inflammation.
8. Thyme
In grams, fresh thyme contains three times more vitamin C than oranges, and is the highest concentration of vitamin C of any culinary herb.
One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% of the daily value (23).
Even just sprinkling 1-2 tablespoons (3-6 grams) of fresh thyme during a meal will add 3.5-7 mg of vitamin C to your diet, which can boost your immunity and help fight infections.
Although thyme is a common drug for treating sore throats and respiratory diseases, it is also high in vitamin C, helping to improve immune health, make antibodies, destroy viruses and bacteria, and clear infected cells. （24, 25）。
Summary: Thyme is richer in vitamin C than most
cooking herbs, with 160 mg per 100 grams. One ounce of fresh thyme provides 50%
DV for vitamin C. Thyme and other foods rich in vitamin C can boost your
immunity.
9. Parsley
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% (26) of the recommended DV.
like other leafy greens, parsley is a great source of plant-based non-heme iron.
Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron deficiency anemia (27, 28).
A two-month study asked vegetarians to take 500 mg of vitamin C twice daily with meals. At the end of the study, they had a 17 percent increase in iron, an 8 percent increase in hemoglobin, and a 12 percent increase in ferritin (the stored form of iron) (29).
Summary: Parsley contains 133 mg of vitamin C per 100
grams. Sprinkling two tablespoons of fresh parsley over your meal provides 11%
vitamin C, which helps increase iron absorption.
10. mustard spinach
One cup of raw chopped mustard spinach provides 195 mg of vitamin C or 217% (30) of DV.
Although cooking calories reduce vitamin C levels in foods, a cup of cooked mustard greens still provides 117 mg of vitamin C or 130% of the daily value (31).
Like many dark green leafy vegetables,
mustard spinach is also rich in vitamin a, potassium, calcium, manganese,
fiber, and folic acid.
Summary: Mustard spinach contains 130 mg of vitamin C
per 100 grams. One cup of this leafy green provides 217% DV of vitamin C when
raw and 130% when cooked.
11. Kale
kale is a cruciferous vegetable.
One cup of chopped raw kale provides 80 mg of vitamin C, or 89% DV. It also provides significant amounts of vitamin K and the carotenoids lutein and zeaxanthin (32).
One cup of cooked kale provides 53 mg or 59% of vitamin C (33).
While cooking this
vegetable reduces its vitamin C content, one study found that boiling, frying,
or steaming leafy greens helps release more antioxidants. These powerful
antioxidants may help reduce chronic inflammatory diseases (34).
Summary: Kale contains 120 mg of vitamin C per 100 grams. One cup of raw kale provides 89% of the vitamin C DV, while a lightly steamed cup provides 59%.
12. Kiwifruit
A medium-sized kiwi contains 71 mg of vitamin C or 79% (35) of DV.
Studies have shown that vitamin C-rich kiwifruit may help reduce oxidative stress, lower cholesterol, and boost immunity. （1, 27）
a study of 30 healthy people aged 20 to 51 years found that eating 2-3 kiwis per day for 28 consecutive days reduced platelet viscosity by 18% and triglycerides by 15%. this may reduce the risk of thrombosis and stroke (36).
Another study of 14
men with vitamin C deficiency found that eating two kiwis a day for 4 weeks
increased white blood cell activity by 20%. After a week, vitamin C levels in
the blood returned to normal, increasing by 304% (37).
Summary: Kiwi fruit contains 93 mg of vitamin C per 100 grams. A medium-sized kiwi fruit provides 79% vitamin C, which is good for blood circulation and immunity.
13. Broccoli
Broccoli is a cruciferous vegetable. Half a cup of cooked broccoli provides 51 mg of vitamin C or 57% of DV (38).
Many observational studies have shown a possible association between eating more vitamin C-rich cruciferous vegetables and reducing oxidative stress, improving immunity, and reducing the risk of cancer and heart disease. （39, 40)。
One randomized study
asked 27 young men who smoked heavily to take 250 grams of steamed broccoli
containing 146 mg of vitamin C per day. Ten days later, their levels of
C-reactive protein, a marker of inflammation, dropped by 48 percent. （41）。
Summary: Broccoli contains 89 mg of vitamin C per 100 grams. Half a cup of steamed broccoli provides 57% of the daily intake of vitamin C and may reduce the risk of inflammatory diseases.
14. Brussels sprouts
Half a cup of cooked brussels sprouts provides 49 mg or 54% of vitamin C (42).
Like most cruciferous vegetables, Brussels sprouts are also rich in fiber, vitamin K, folate, vitamin A, manganese and potassium.
Both vitamin C and K are important for bone health. In particular, vitamin C contributes to the formation of collagen, which is the fibrous part of bones.
A large 2018 review
found that a high dietary intake of vitamin C was associated with a 26% lower
risk of hip fracture and a 33% lower risk of osteoporosis. （43）。
Summary: Each 100 g of Brussels sprouts contains 85 mg of vitamin C. Half a cup of steamed brussels sprouts provides 54% vitamin C, which can improve your bone strength and function.
15. Lemon
In the 1700s, sailors would eat lemons to prevent scurvy. A whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of DV (44).
Vitamin c in lemon
juice also acts as an antioxidant.
when cutting fruits and vegetables, polyphenol oxidase is exposed to oxygen. this triggers oxidation and turns the food brown. apply lemon juice to the exposed surface as a barrier to prevent the browning process (45).
Summary: Lemon contains 77 mg of vitamin C per 100 grams, and a medium-sized lemon provides 92% DV. Vitamin C has powerful antioxidant properties that prevent chopped fruits and vegetables from browning.
16. Lychee
One lychee provides nearly 7 mg of vitamin C, or 7.5% of DV, while one cup provides 151% (46).
lychee also contains omega-3 and omega-6 fatty acids, which are beneficial for the brain, heart, and blood vessels.
There are no studies specifically for lychees. Still, this fruit provides a lot of vitamin C, which is known for its role in collagen synthesis and vascular health. （47）。
An observational study of 196,000 people found that people with the highest vitamin C intake had a 42 percent lower risk of stroke. For each additional serving of fruit or vegetable, the risk is reduced by another 17% (47).
Summary: Lychees contains 72 mg of vitamin C per 100 grams. Single lychee contains an average of 7.5% vitamin C, while a cup provides 151%.
17. American persimmons
persimmon is an orange fruit similar to a tomato. there are many different varieties.
While Japanese persimmons are the most popular, diospyros virginiana contains almost nine times as much vitamin C as native American persimmons.
One American persimmon contains 16.5 mg of vitamin C or 18% (48) of DV
Summary: American persimmons contain 66 mg of vitamin C per 100 grams. An American persimmon contains 18% vitamin C.
18. Papaya
One cup (145 grams) of papaya provides 87 mg of vitamin C, or 97% DV (49).
Vitamin C also aids memory and has a potent anti-inflammatory effect on the brain (50).
in one study, 20 mild Alzheimer's
patients took papaya extract concentrate for six months. results showed a
reduction in inflammation and a 40% reduction in oxidative stress (51).
Summary: Papaya contains 62 mg of vitamin C per 100 grams. One cup of papaya provides 87 mg of vitamin C, which may help improve memory.
19. Strawberries
One and a half cups of strawberries (152 grams) provide 89 mg of vitamin C, or 99% DV (52).
Strawberries contain a variety of effective vitamin C, manganese, flavonoids, folic acid and other beneficial antioxidants.
studies have shown that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, dementia, and diabetes (53).
a study of 27 people with metabolic syndrome found that eating freeze-dried strawberries a day — the equivalent of 3 cups of fresh strawberries — reduced a heart disease risk factor. （54）。
At the end of the eight-week study, their "bad" LDL cholesterol levels dropped by 11 percent, while levels of VCAM, a marker of vascular inflammation, dropped by 18 percent. （54）。
Summary: Strawberries contain 59 mg of vitamin C per 100 grams. One and a half cups of strawberries provide 89 mg of vitamin C. This nutrient-rich fruit may contribute to your heart and brain health.
20. Oranges
A medium-sized orange provides 70 mg of vitamin C, which is 78% (55) of the daily value.
Oranges are widely consumed and make up a large portion of dietary vitamin C intake.
Other citrus fruits can also help you meet your vitamin C needs. For example, half a grapefruit contains 44 mg or 73% DV, a citrus 24 mg or 39% DV, and a lime juice 13 mg or 22% DV (56, 57, 58).
Summary: Oranges contain 53 mg of vitamin C per 100 grams. A medium-sized orange provides 70 mg of vitamin C. Other citrus fruits, such as grapefruit, citrus, and lime, are also good sources of this vitamin.
Conclusion
Vitamin C is essential for your immune system, connective tissue, cardiovascular health, and many other important roles.
Not getting enough of this vitamin can harm your health.
While citrus fruits may be the most well-known source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin, perhaps even exceeding the amount found in citrus fruits.
By eating some of the recommended foods above every day, your needs should be met.
A diet rich in vitamin C is an important step towards health and disease prevention.