Vitamin C Foods : Top 20 Vitamin C Fruits and Vegetables List

Vitamin C Foods : Top 20 Vitamin C Fruits and Vegetables List

B
Bajaj Finserv Health
May 16, 202112 mins read

Key Takeaways

  • 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

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has been linked to impressive health benefits. 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. It helps carry out multiple functions in the body such as collagen formation, healing of wounds, absorption of iron leading to better bone health, proper functioning of the immune system, and the maintenance of your teeth. Read more to know some health benefits of vitamin C Fruits. 

Health Benefits of Vitamin C Fruits

While many think that Vitamin C mainly helps with keeping the common cold at bay, it does a lot more than that. Here are just some of its many benefits: 

  • Aids in the healing of wounds as it helps produce collagen 
  • Helps reduce hypertension and high blood pressure 
  • Helps prevent anemia as it aids in the absorption of iron 
  • Lowers the risk of cataracts and slows age-related macular degeneration 
  • With its antioxidant properties which reduce cell damage, it helps maintain cardiovascular health and may help prevent cancer 
health benefits of vitamin cAdditional Read: Importance of Vitamin C

20 Highest Vitamin C Foods

While oranges are famous sources of vitamin C, there are other fruits and vegetables that have higher concentrations. An interesting fact to keep in mind is that when you peel an orange, vitamin C gets destroyed faster the more it is exposed to air, which is why you must consume it quickly when peeled or cut up.  

Your body cannot produce vitamin C on its own, and it cannot store vitamin C for longer than 24 hours, which is why it is important to include foods high in vitamin C in your daily diet. If you are able to include fruits high in vitamin C and other foods that contain vitamin C in your diet, you need not ever worry about a deficiency.  

Read on to see a handy vitamin C fruits and vegetable chart that will help you include the right foods in your diet. This vitamin C fruits chart will give you interesting facts and information about these different foods too.  

Vitamin C Fruits List

Vitamin C works like an antioxidant for your body. It has the capability to keep the body active and healthy. The best part about vitamin C is you can easily increase your consumption with the help of vitamin C fruits or vegetables. To know more about this, here is a list of top vitamin C fruits and vegetables.

1. Guavas  

Guavas tops the list of vitamin C fruits and vegetables as it is one of the best sources of the C vitamin. This is because there is around 114mg of vitamin C in a 50g of guava. This fruit can help boost your immunity and keep your blood sugar levels in check.  

2. Kiwi  

Kiwi contains abundant amounts of Vitamin C. Though a few people may have a kiwi allergy, most of us aren’t, which makes kiwi one of the most dependable vitamin C fruits that you can include in your diet. Moreover, Kiwi can be an excellent breakfast food as it comes packed with proteins, folate, and vitamin K as well. Every 50g of Kiwi contains almost 46 mg of vitamin C. 

3. Watermelon  

Loved in their fruit and juice forms, watermelons are refreshing sources of vitamin c fruits and drinks. You can consume this power vitamin C fruit round the year, and it is absolutely light on your digestive system too. Every 50g of watermelon contains approximately 4mg of vitamin C, which makes it easy to eat every day while ensuring a decent amount of nutrition for the body.  

4. Cantaloupe   

Cantaloupe is rich in vitamins A and C, both of which help us maintain strong, healthy hair. This vitamin C fruit belongs to the melon family, which further increases its health benefits. This fruit is known especially for its excellent anti-inflammatory properties and its ability to fight free radicals. This also reduces the chances of diabetes and heart ailments. Overall, there is about 18mg of vitamin C in every 50g of cantaloupe.

5. Bananas  

A single banana provides almost 33% of the recommended daily intake (RDI) of vitamin C. Every 50g of banana contains 4.35mg of vitamin C. The best part about a banana is that it is relatively low on the glycemic index, so unless advised otherwise by the doctor, you can consume it to get your daily dose of vitamin C and nutrition. 

6. Berries such as strawberries, raspberries, cranberries  

Rich in vitamin C, these delicious berries pack in quite a punch when it comes to the C vitamin content. Every 50g of berries contains close to 4.85mg of vitamin C. Among all the vitamin C fruits, berries are counted as the most versatile because they can be used as a tastemaker in smoothies and shakes or can be consumed directly during the day. Berries are known to promote cell health, which revitalizes the body and protects it against diseases.

7. Citrus fruits such as lemons, oranges, and sweet lemon   

These vitamin C rich foods are some of the best C food sources. Whether it’s an orange or a lemon, the vitamin C content is highest in their peels! In fact, a 100mg glass of orange juice contains almost about 62mg of vitamin C. This makes it one of the most nutrition-rich fruits in the list of vitamin C fruits. Moreover, oranges are known to boost your immunity and help maintain skin health by promoting elasticity and smoothness.  

8. Papaya  

A single serving of papaya provides more than twice your RDI for vitamin C. To be precise, every 50g of papaya contains about 30mg of vitamin C. One of the papaya’s amazing qualities is that it is known to promote bone health and keep you sturdy from within. It is also one of those vitamin C fruits that help reduce the risk of heart diseases, keeping you healthy and active.  

9. Pineapple  

These are powerful sources of vitamin C and contain half of the daily recommended value for adults. Every 50g of pineapple contains about 23.9mg of vitamin C. Pineapples also contain zinc, potassium, manganese, and other such nutrients in high amounts. All in all, pineapples are very good for health as they promote growth and support a healthy metabolism.  

10. Mango  

The king of fruits contains up to two-thirds of the RDI of vitamin C. Every 50g of mango contains approximately 18.2mg of vitamin C. Rich in vitamins and minerals, mango works like an elixir that has excellent healing properties. It helps with collagen building, which helps your skin and bones. Mangoes are also known to keep your blood pressure under check and this helps promote heart health. The high fiber content of mangoes helps ease constipation too.  

Vitamin C Vegetables List 

While you consider including the right vitamin C vegetables in your diet, it is very important to know their nutritional backbone in depth. Once you know the exact amount of nutrition you can derive from each vegetable, it will be easy for you to include the same as part of your diet. This way, you can also balance vitamin C vegetables with others that you like to eat. 

1. Bell peppers – red, yellow and green  

Possibly the richest sources of vitamin C, red, yellow, and green bell peppers contain nearly triple the vitamin C of an orange! Bell peppers contain roughly 125mg of vitamin C in their chopped form. So, even if you add a handful to your chicken or paneer curry or sauté them with your rice along with onions, or just add them to your vegetable smoothie, you can be sure that you are including one of the most nutrient-dense vitamin c vegetables in your diet. 

2. Broccoli  

Raw or cooked, broccoli is an excellent vegetable and tops the list of vitamin C food items. The best part about broccoli is that you can consume it raw or cooked and can add it to salads or cook it in a curry. Every 50g of broccoli contains about 44.5mg of vitamin C, which makes it a very good addition to your daily diet.  

3. Tomato  

One serving of tomatoes provides a good source of vitamin C, A, K, and potassium. You can either eat uncooked tomatoes as they are or add them to your salad or to your Indian curries. Tomato juice or puree also gives you the right amount of Vitamin C you need. Every 50g of tomatoes contains almost 6.85mg of vitamin C, which is quite high compared to other vitamin C vegetables. 

4. Kale  

This cruciferous vegetable is the one of the best sources of vitamin C. As compared to other vitamin C vegetables, kale has a high content of vitamin C with 50g of kale containing about 60mg. Given its high nutrient content, you may also choose kale over spinach! Kale prevents oxidative damage in the body, and this reduces your risk of cancer and the harmful effects of aging.  

5. Potatoes and sweet potatoes  

Not only are both kinds of potatoes rich in vitamin C, but they are also one of the most abundantly available vegetables. The unique aspect about potatoes is that you can eat them as a quick snack in their boiled or grilled form or even add them to Indian curries or Rotis. Not only do potatoes add flavor to the dish, but are also high in their nutrient value. In 50gms of potatoes, you can get around 9.85mg of vitamin C.  

6. Amla (Indian gooseberry)  

Amla is said to have nearly 20 times the vitamin C content compared to oranges. The amazing fact to remember here is that one small fruit of amla contains almost 700mg of vitamin C! This is among the highest in the whole list of vitamin c vegetables and fruits. Amla comes bearing a lot of other benefits too such as it is a great immunity booster helping keep cold and cough at bay. It is also great for the hair and strengthens hair roots, making your hair shiny and healthy from within. 

7. Cauliflower  

Don’t miss this in your list of vitamin C vegetables as one serving has 75% to 100% of the daily recommended amount of vitamin C. To quantify it, every 50g of cauliflower contains almost 24.1mg of vitamin C, which makes it a superfood. And being abundantly available all across India, in every season, you can easily cook it in any style of your liking and enjoy the umpteen benefits of this vegetable.  

8. Cabbage

Half a cup of cooked cabbage has about a third of your RDI of vitamin C. Available in varied colors like green, purple, and red, cabbage is one of the most overlooked vitamin C vegetables. However, it is abundantly available all across seasons in every part of India. It has a rich vitamin C backbone as every 50g of cabbage contains almost 18.3mg of vitamin C. Also being extremely low in calories, cabbage can be consumed frequently even when you are on a diet. 

9. Green peas  

Include peas in your vitamin C foods list, as these are one of the best immunity-building foods. Green peas are excellent vitamin C vegetables because 50g of peas contain almost 20mg of vitamin C. From promoting eye health to keeping the heart healthy and boosting digestion, peas can be easily termed as the magic potion for health. Even though considered winter produces in India, peas are easily available in the country throughout the year and can be included in your everyday diet as they are easy to cook too. 

10. Brussels sprouts  

Get 81% of the daily requirement of vitamin C with a half-cup serving of Brussels sprouts. Every 50g of brussels sprouts contains almost 42.5mg of vitamin C. This is a high value and helps fulfill your daily requirement of vitamin C with ease. Along with being rich in vitamin C, brussels sprouts boost the circulatory functions of your body by keeping your heart healthy and assisting in blood clotting.  

Vitamin C Fruits and Vegetable Chart

Now that you are aware of the excellent qualities of vitamin c fruits and vegetables, it becomes easier to pick and choose the right ones for your diet. Since most of these fruits and vegetables are seasonal and may not be available round the year, planning them in advance helps you make your grocery list with ease and not forget to include them in your diet. Keep this vitamin C fruits and vegetable chart handy and rotate your daily intake of fruits and vegetables to derive it from the best source, every day.  

Top 10 Vitamin C Fruits And Vegetables Chart 

  • Amla – 150mg 
  • Bell pepper – 121mg 
  • Guava – 114mg 
  • Kale – 60mg 
  • Kiwi – 46mg 
  • Brussels sprout – 42.5mg 
  • Broccoli – 44.5mg 
  • Papaya – 30mg
  •  Cauliflower – 24mg 
  • Pineapple – 23.9mg 

What is interesting is that you do not have to depend only on oranges or citrus juices to derive your daily intake of vitamin C. Instead, you can try out varied seasonal fruits and vegetables to get an abundant amount of vitamin C. This will help keep your taste buds satisfied and your body healthy!  

Pollution, sun damage, stress, aging, and other factors contribute to dullness and tired-looking skin. Vitamin C, when applied to the skin, can help promote the growth of collagen and aid in rejuvenating your skin. It is no wonder then that there are a number of vitamin C products in the market today that boast of this wonder vitamin in their ingredient list. Some of the best Vitamin C fruits for the skin include tomatoes and tomato juice, kiwi fruit, oranges and orange juice, kale, and papaya.

Vitamin C Supplements

Most individuals are able to get adequate amounts through vitamin C-rich foods in their daily diet. But in some cases, people need to consume supplements due to dietary restrictions or medical conditions. These include the elderly, people with eating disorders, alcoholics, smokers, and people with certain types of cancers or kidney diseases. 

Vitamin C supplements are available in the form of chewable tablets, gummies, capsules, and powders. For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day and the safe upper limit for vitamin C is 2,000 mg a day. 

Additional Read: Guide for Healthy Diet Plan

Conclusion

The most advantageous aspect of vitamin C as compared to other vitamins is that it is water-soluble in nature. This way the body does not store vitamin C, but uses and discards the excess when not required. However, there can be many underlying health conditions where vitamin C can begin to create complications when consumed excessively. That’s why, it is always better to avoid vitamin C supplements and consume it through fruits and vegetables. Supplements of vitamin C should be taken only under your doctor’s advice. Digestive issues such as diarrhea or nausea are two of the most prominent symptoms of a vitamin overdose.  

For access to general physicians and diagnostic centres where you can check your vitamin C levels, you can use the Bajaj Finserv Health App. Here you can book appointments and schedule video consultations for remote care as well. Simply download the app for free from Google Play Store or the Apple App Store today to explore its many features.

Vitamin C Foods : Top 20 Vitamin C Fruits and Vegetables List banner
  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4694352/
  3. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C#cardiovascular-disease-prevention

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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