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.