Top 15 Foods Highest in Vitamin C

Vitamin C is one of the essential vitamins that play big roles in your health.
Health is wealth. Many people don’t realize the importance of staying healthy.

In fact, most of them don’t know what to do to keep healthy. However, if you’re one of those who are health conscious, most likely you’ll want to know the top 15 foods having high Vitamin C content.

Vitamin C boosts the immune system, making the bones strong and rebuild tissues. Thus, it is important to take this vitamin daily.

It is best to consume foods rich in vitamin C not only to boost your immune system. It’s because vitamin C is also beneficial to your skin. You can consider trying vitamin C serum that supports beautiful skin.

1. Strawberries

Strawberries are considered as one of the healthiest and tastiest berries. It has a higher content of vitamin C, antioxidants and fiber. Eating strawberries can reduce bad cholesterol levels and oxidative stress.

2. Citrus fruits

Grapefruits, oranges, limes and lemon are citrus fruits that contain powerful vitamin C.

3. Papayas

One serving of papaya provides 100% of your daily requirements of Vitamin C. You can mix papayas to yogurt or smoothie. Aside from Vitamin C, it also has vitamin A.

4. Kiwi

This fruit originated from New Zealand and it contains more Vitamin C as compared to an orange. Kiwi is also high in potassium as a banana and flavonoids as well.

Since it is packed with vitamin C, it works well in making your respiratory tract stronger.

5. Black Currant

Each serving of black currant contains 180mg of vitamin C. This dark purple-colored fruit is also rich in vitamin B5, iron, potassium and phytochemicals.

Nutrition Facts:

1 Cup (112g) of raw currants.

• Calories: 63
• Fat: 0.22g
• Sodium: 1.1mg
• Carbohydrates: 15.5g
• Fiber: 4.8g
• Sugars: 8.25g
• Protein: 1.6g
• Vitamin C: 46mg

6. Guava

A guava contains more than 250mg of vitamin C that is twice more than your daily need.

This exotic fruit is also rich in folic acid, manganese, potassium and dietary fiber.

Guavas are deemed to be superfoods that should be included in your diet. You can find guava at your local supermarkets. Try growing guavas at your backyard.

Nutrition Facts:

1 Cup (100g) of raw guavas.

• Calories: 68
• Sodium: 2 mg
• Potassium: 417 mg
• Total Carbohydrate:14 g
• Protein 2.6 g
• Vitamin A: 12%
• Vitamin C:380%

7. Acerola Cherry

Acerola cherry is a small red fruit that contains a high amount of vitamin C. It holds approximately 65 times of vitamin C than an orange.

It is best to consume raw and fresh acerola cherries when they are in season. However, you can also find acerola cherry in powder form.

8. Bell peppers

Bell peppers are not only high in Vitamin C but also in beta carotene.

Studies revealed that these colorful veggies support cardio-protective health.

They also prevent blood clot formation, cataracts and reduce the risks of strokes and heart attacks. You should choose the yellow bell pepper as it contains higher vitamin C and the red peppers are second to the list.

9. Brussels sprouts

Brussels sprouts are not everyone’s favorite. But, a serving of Brussels sprouts offers about 50mg of vitamin C.

It is also high in vitamin A, vitamin K, folate, potassium, manganese and dietary fiber. That’s why it’s important to serve this food to your family particularly your children.

10. Melons

Watermelon is one of the variants of melons that are a great source of vitamin C.

Each serving provides about 112% of your vitamin C daily needs. Likewise, melons are also rich in potassium and Vitamin A.

11. Amalaki fruit

It is an exotic fruit that originated from India. It’s also considered as a superfood as is also used in formulating Ayurvedic pharmacopeia.

After picking the Amalaki fruit you should be dried to enjoy its health-boosting properties. It has a higher concentration of vitamin C. That’s why it used for boosting the immune system.

12. Cauliflower

This vegetable contains about 46mg of Vitamin C and other essential nutrients. Cauliflower also contains Vitamin K, dietary fiber and folate.

Tomatoes

Tomatoes are not only rich in lycopene but also in Vitamin C. Sun-dried tomatoes have a higher

concentration of this essential nutrient.

100 grams of tomatoes hold more than 100 mg of vitamin C. It suffices about 170

14. Broccoli

Broccoli can be eaten cooked or raw.

Aside from vitamin C, this vegetable also contains dietary fiber and is considered as the best detox foods.

15. Dark leafy greens

Dark leafy greens are a great source of Vitamin C that’s why it’s essential to your diet. This food group includes mustard greens, kale, turnip greens, spinach, chard and watercress.

They also provide other essential nutrients and kale is the best choice.