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Vitamin C (ascorbic acid) is an essential nutrient that helps boost immunity, improve skin health, and enhance iron absorption. Here’s a quick guide to the best sources of Vitamin C.
Top 15 Fruits High in Vitamin C
| Fruit | Vitamin C (mg per 100g) |
|---|---|
| Guava | 228 mg |
| Kakadu Plum (Australian) | 2,300 mg |
| Acerola Cherry | 1,678 mg |
| Blackcurrants | 181 mg |
| Kiwi (Green and Gold) | 92-161 mg |
| Strawberries | 59 mg |
| Oranges | 53 mg |
| Papaya | 60 mg |
| Pineapple | 48 mg |
| Mango | 36 mg |
| Lemon | 53 mg |
| Grapefruit | 38 mg |
| Cantaloupe Melon | 36 mg |
| Raspberries | 26 mg |
| Watermelon | 8 mg |
Top 10 Vegetables High in Vitamin C
| Vegetable | Vitamin C (mg per 100g) |
|---|---|
| Red Bell Peppers | 128 mg |
| Green Bell Peppers | 80 mg |
| Kale | 93 mg |
| Broccoli | 89 mg |
| Brussels Sprouts | 85 mg |
| Cauliflower | 48 mg |
| Spinach (Raw) | 28 mg |
| Tomatoes | 23 mg |
| Cabbage | 37 mg |
| Sweet Potatoes | 24 mg |
Herbs and Spices
| Herb/Spice | Vitamin C (mg per 100g) |
|---|---|
| Parsley (Fresh) | 133 mg |
| Cilantro | 27 mg |
| Chili Peppers | 242 mg |
| Thyme (Fresh) | 160 mg |
Beverages High in Vitamin C
| Drink | Vitamin C (mg per 100ml) |
|---|---|
| Orange Juice (Fresh) | 50 mg |
| Acerola Cherry Juice | 1,600 mg |
| Pineapple Juice | 43 mg |
| Lemon Juice (Fresh) | 38 mg |
Quick Facts About Vitamin C
- Recommended Daily Intake (RDI):
- Men (19+ years): 90 mg/day
- Women (19+ years): 75 mg/day
- Pregnant Women: 85 mg/day
- Children (1-8 years): 15-25 mg/day
- Benefits:
- Boosts immunity
- Promotes collagen production (healthy skin)
- Enhances iron absorption
- Acts as an antioxidant
Tips for Maximum Vitamin C Absorption
- Eat raw fruits and vegetables – Cooking can reduce vitamin C content by up to 50%.
- Steam or microwave vegetables to preserve nutrients.
- Store fruits/vegetables properly – Vitamin C degrades when exposed to light and air.
- Combine with iron-rich foods to enhance iron absorption.
Did You Know?
- Red bell peppers have more vitamin C than oranges!
- Frozen fruits and vegetables retain most of their vitamin C content.
- Smokers need 35 mg more vitamin C daily due to increased oxidative stress.