NUTRITION
May 25th, 2021
3 mins read

20 Fruits and Vegetables Rich in Vitamin C

Since our body cannot store Vitamin C, consuming it daily is essential

Citrus fruits are famous sources of vitamin C, but other fruits and vegetables have it too

When used on skin, vitamin C can reverse the signs of sun damage and ageing

What is Vitamin C?

A powerful antioxidant, vitamin C plays an important role in the growth, development and repair of all body tissues, and the health of your skin and bones.

20 foods high in Vitamin C for your daily diet 

While oranges are famous sources of vitamin C, there are other fruits and vegetables that have higher concentrations. Read on to see a handy vitamin C fruits and vegetables chart

benefits of vitamin c

Additional Read: Guide to create a healthy diet plan

VITAMIN C FRUITS  
1  Guavas  Tops the list of vitamin C fruits and vegetables as it is one of the best sources of the C vitamin  
2  Kiwi  Contains abundant amounts of Vitamin C 
3  Watermelon  Refreshing source of vitamin c foods and drinks in its fruit and juice form  
4  Cantaloupe   Rich in vitamins A and C, both of which help  maintain strong, healthy hair 
5  Bananas  Single serving provides almost 33% of the recommended daily intake (RDI) of vitamin C  
6  Berries such as strawberries, raspberries, cranberries  Fruits rich in vitamin C, these delicious berries pack in quite a punch when it comes to the C vitamin content 
7  Citrus fruits such as lemons, oranges, sweet lemon   Whether it’s an orange or a lemon, vitamin C content is highest in their peels! 
8  Papaya  Single serving provides more than twice your RDI for vitamin C 
9  Pineapple  Contain half of the daily recommended value for adults 
10  Mango  Contains up to two-thirds of the RDI of vitamin C 

 

VITAMIN C VEGETABLES 
1  Bell peppers – red, yellow and green  Possibly the richest source of vitamin C, they contain nearly triple the vitamin C of an orange! 
2  Broccoli  Excellent source, whether raw or cooked, and tops the list of vitamin C food items 
3  Tomato  One serving provides a good source of vitamin C, A, K and potassium 
4  Kale  This cruciferous vegetable is the best source of vitamin C 
5  Potatoes and sweet potatoes  Both kinds of potatoes are rich in vitamin C 
6  Amla (Indian gooseberry)  Said to have nearly 20X the vitamin C content as compared to oranges. 
7  Cauliflower  One serving has 75% to 100% of the daily recommended amount of vitamin C 
8  Cabbage  Half a cup of cooked cabbage has about a third of your RDI of vitamin C  
9  Green peas  Important part of the vitamin C foods list as they are also one of the best immunity-building foods 
10  Brussels sprout  Get 81% of the daily requirement of vitamin C with a half-cup serving  

 Your body cannot produce vitamin C on its own, and it cannot store it for longer than 24 hours. This is why it is important to include foods high in vitamin C in your daily diet. 

Related Articles

View All

Why Consuming Ginger Is Great For Your Immune System

Nutrition

Why Consuming Ginger Is Great For Your Immune System

3 mins

How does amla benefit you and why should you include it in your diet

Nutrition

How does amla benefit you and why should you include it in your diet

3 mins

It’s Important To Know the Difference between Diet and Nutrition: Here’s a Guide

Nutrition

It’s Important To Know the Difference between Diet and Nutrition: Here’s a Guide

3 mins

Best Foods to Gain Weight Quickly    

Nutrition

Best Foods to Gain Weight Quickly  

3 mins

Cholesterol Diet Plan: Best Foods and Diet to Lower Cholesterol

Nutrition

Cholesterol Diet Plan: Best Foods and Diet to Lower Cholesterol

3 mins

Trending Articles

View All

Why Consuming Ginger Is Great For Your Immune System

Nutrition

Why Consuming Ginger Is Great For Your Immune System

3 mins

How does amla benefit you and why should you include it in your diet

Nutrition

How does amla benefit you and why should you include it in your diet

3 mins

Mulethi Benefits Immunity, Digestion and More. Here’s All You Need To Know

General Health

Mulethi Benefits Immunity, Digestion and More. Here’s All You Need To Know

3 mins

This World Blood Donor Day, Give Blood and Save Lives. Here’s Why and How

General Health

This World Blood Donor Day, Give Blood and Save Lives. Here’s Why and How

3 mins

Are You Forgetting Your Emotional Health? 11 Ways to Stay Emotionally Healthy

Mental Wellness

Are You Forgetting Your Emotional Health? 11 Ways to Stay Emotionally Healthy

3 mins