Vitamin C Foods

Vitamin C is essential in bone formation, wound healing, and maintaining healthy gums. Additionally, it contributes to various metabolic functions, including activating the B vitamin folic acid, converting cholesterol to bile acids, and transforming the amino acid tryptophan into the neurotransmitter serotonin. Vitamin C is vital for immune system protection, reducing the severity of allergic reactions, and bolstering the body’s defences against infections.

Vitamins are organic compounds that are essential for the proper functioning of our bodies and are required in small amounts but play crucial roles in various physiological processes. The body neither produces them in sufficient quantities nor can they be stored, so they must be obtained through diet or supplements. 

What are Vitamin C Foods? 

Almost all fruits and vegetables are foods rich in Vitamin C, making it possible for vegetarians to meet their daily recommended intake of this essential nutrient. Some of the best Vitamin-rich foods include citrus fruits (like oranges, lemons, and grapefruits), certain kinds of cherries, tropical fruits, and vegetables like bell peppers, leafy greens, broccoli, tomatoes, and papaya. 

By incorporating various fruits and vegetables into your meals and snacks, you can ensure an adequate intake of vitamin C foods in your daily diet to support your overall health and well-being. Moreover, you can include a variety of other vitamins in your meals by consuming Vitamin D foods and other nutrient rich foods. 

Is It Important to add vitamin-rich foods to our Daily Diet?

Vitamin C, also known as ascorbic acid, is water-soluble, implying that it dissolves in water and is transported to the body’s tissues. But, it can’t be stored in our bodies, necessitating daily intake through food or supplements. Vitamin C is crucial in managing infections, promoting wound healing, and acting as a potent antioxidant that can counteract harmful free radicals. Its role extends to collagen production and synthesis of several hormones and chemical messengers crucial for brain and nerve functions.

Linus Pauling was the first to introduce the concept of high-dose vitamin C for treating various conditions, ranging from the common cold to cancer. Further, a review published in 2022 by the National School of Medicine proposed that vitamin C might protect against COVID-19 and pneumonia and potentially prevent the common cold. This is attributed to its ability to enhance the immune system through anti-inflammatory and antioxidant properties.

Best 24 Vitamin C Rich Foods 

Here are the 24 Vitamin C Rich foods that you can consider having in your meals. A few vitamin C rich foods can be taken beside calcium rich foods, which can be particularly beneficial for supporting bone health and overall well-being. 

1. Blackcurrants
2. Brussels Sprouts
3. Broccoli
4. Cantaloupe
5. Cauliflower
6. Cherries
7. Chilli Peppers
8. Guavas
9. Kale
10. Kiwi
11. Leafy Greens
12. Lychees
13. Mango
14. Oranges
15. Papaya
16. Parsley
17. Persimmons
18. Pineapple
19. Plums
20. Potato
21. Rose Hips
22. Strawberries
23. Summer Squash
24. Yellow Peppers

Let’s look at each of these in greater detail below:

1. Blackcurrants

Let’s look at some health benefits and nutritional information related to Blackcurrants and how to include them in your diet.

Vitamin C Content

49mg

Health Benefits 

Blackcurrants are small berries known for their vibrant dark purple or black colour and tangy flavour. They are highly nutritious and contain various vitamins, minerals, and bioactive compounds. Here are the specific health benefits of blackcurrant, one of the essential vitamin C foods you should add to meals. 

1. Immune system support: Blackcurrant is one of the foods rich in vitamin c, which boosts the immune system. Immunity refers to the body’s ability to defend itself against harmful foreign microorganisms. Blackcurrants enhance White blood cell production, strengthening the body’s defence against infections and illnesses.
2. Better vision and maintain good eye health: Blackcurrants contain anthocyanins, which are a type of antioxidant that can help to protect the eyes against damage from UV light and other sources. These antioxidants can also help improve blood flow to the eyes, reducing the risk of eye diseases like macular degeneration and cataracts.
3. Cardiovascular health: Blackcurrants contain high levels of anthocyanins, which are antioxidants that can help to reduce inflammation and improve blood vessel function, thereby reducing the risk of heart disease, stroke, and other cardiovascular problems.  

How to Include Blackcurrants in your Diet? 

Incorporating blackcurrants into your diet can be a delicious and nutritious way to enjoy their health benefits. Here are some suggestions on how to include blackcurrants in your diet: 

• A fruit bowl, eat them fresh: The best way to consume any fruit is raw and new. A well-rounded breakfast diet could be an assortment of Vitamin C foods, a bowl full of blackcurrants, strawberries, raspberries or blueberries during breakfast or snacks. 
• Adding blackcurrants to smoothies or yoghurt: You can add blackcurrants to your favourite smoothie recipe for a delicious and nutritious drink with tangy flavours and smoothie bowls for breakfast meals. 
• Using blackcurrants in baking and cooking: Blackcurrants can be used in various baked goods, such as muffins, cakes, and pies. Blackcurrants and other berries like strawberries are delicious Vitamin C foods in a fruitcake!

 2. Brussels Sprouts

Brussels sprouts are members of the Brassicaceae family and are believed to have originated in ancient Rome. They have been cultivated for centuries and are now consumed worldwide. These small, green vegetables are packed with essential nutrients and bioactive compounds perfect for being added as an addition to your Vitamin C foods list.

Vitamin C Content

85mg

Health Benefits

1. High in fibre: Brussels sprouts are an excellent source of fibre. Fibre in the body promotes good digestive health and can help to reduce the risk of heart disease, stroke, and other chronic conditions.
2. Cancer-fighting potential: Brussels sprouts have been extensively studied for their potential cancer-protective effects. They contain compounds like glucosinolates, which can be converted into cancer-fighting substances. These compounds have shown promising effects in inhibiting the growth of cancer cells and reducing the risk of certain cancers, including colorectal, breast, and lung cancers.
3. Regulates sugar level in blood, helps in diabetes: Brussels sprouts contain compounds called alpha-lipoic acid and sulforaphane, which have been shown to help improve insulin sensitivity and reduce blood sugar levels. This is precisely beneficial for people with diabetes or those at risk of developing diabetes in future. 

 How to Include it in Your Diet? 

Snacking on vitamin C foods like Brussels sprouts can be a delicious way to help meet your daily nutrient needs. Here are ways to include it in your diet: 

• Roasted Brussels sprouts: Preheat your oven to 400°F. Cut the Brussels sprouts in half and toss with olive oil, salt, and pepper. Roast for 20-25 minutes until the Brussels sprouts are tender and crispy.
• Shaved Brussels sprouts salad: Use a sharp knife to shave the Brussels sprouts into thin slices. Toss with lemon juice, preferred olive oil, salt, pepper and a few spices according to your palate. Add your favourite toppings, such as nuts, cheese, or foods rich in Vitamin C, to get the best from this salad.
• Steamed Brussels sprouts: Steam the Brussels sprouts until tender, about 5-7 minutes. Toss with any preferred oil or the best olive oil, salt, and pepper.

3. Cantaloupe

Cantaloupe, muskmelon or rockmelon, is a popular melon variety from the Cucurbitaceae family. It is a melon known for its sweet and juicy flavour—an excellent pick among vitamin C rich foods. 

Serving Size	1 melon, 550g
Vitamin C Content	202.6mg

Health Benefits

1. May improve digestion: Cantaloupe is high in fibre, which can help to promote healthy digestion and prevent constipation. It also contains enzymes that can help break down food in the digestive tract, making it easier to absorb nutrients from your foods.
2. Reduces the risk of chronic diseases: Cantaloupe contains several compounds shown to have anti-inflammatory and antioxidant effects. These compounds can help to reduce the risk of chronic diseases like heart disease, cancer, and diabetes.
3. Keeps the body hydrated: Cantaloupe has a significant amount of water that helps hydrate the body and acts as a shield against heat during summer. Hydration further promotes the overall well-being of the body. 

 How to Include it in your diet? 

Including cantaloupe in your diet is a delightful way to enjoy its sweet flavour and reap its health benefits. Here are some suggestions on how to incorporate cantaloupe into your meals and snacks along with other vitamin c rich foods; 

• Fresh and Simple: Enjoy cantaloupe as a refreshing snack on its own. Cut the cantaloupe into wedges or cubes and remove the seeds. You can eat it as is or chill it in the refrigerator for a cool treat.
• Fruit Salad: Add cantaloupe to your favourite fruit salad for sweetness and juiciness. Combine it with other fruits like strawberries, blueberries, grapes, and pineapple for a colourful and flavorful medley.
• Smoothies and Juices: Blend cantaloupe with other fruits like bananas, oranges, or berries to create delicious and refreshing smoothies. You can also juice cantaloupe and citrus fruits, a popular choice among Vitamin C rich foods.

4. Cauliflower

Let’s look at some health benefits and nutritional information about cauliflower and how to include it in your diet.

Serving Size (Raw Cauliflower)	1 cup chopped raw cauliflower, 107g
Vitamin C Content	51.6mg

Health Benefits

1. Digestive system: One cup of chopped raw cauliflower contains (107g) 2g of fibre, which enhances digestive health. The fibre in cauliflower may also help you feel fuller for longer, aiding in weight management. 
2. Cancer-fighting potential: The sulphur-containing compounds in cauliflower, particularly sulforaphane, have anti-cancer properties by inhibiting the growth of cancer cells and promoting their destruction.
3. Good for Heart: Cauliflower contains compounds called glucosinolates, which help reduce inflammation levels in the body. Inflammation is a risk factor for heart disease, so by reducing inflammation, cauliflower may help protect against heart disease.

 How to Include it in your diet? 

Cauliflower can be added to meals in various ways, and you can meet the daily value of recommended vitamins and minerals in your diet.

• For snacks, Roast Cauliflower in the oven with some olive oil and spices. You can also grill cauliflower for a smoky, charred flavour. Another option is to steam or boil cauliflower until it’s tender. Once cooked, you can enjoy it as a side dish or as a base for other recipes.
• Add it to Pulao: Pulao is a dish with rice grains cooked to a fluffy and separate texture with a combination of various spices. You can add a variety of vegetables to enjoy a rich flavour, such veggies as cauliflower, potato, green peas, carrots and bell peppers, foods rich in vitamin C to get the best. 
• Prepare a cauliflower stuffing: The cauliflower stuffing can be used in various ways; boil it until it’s soft and mash it to fill in paratha or complement other dishes. 

5. Cherries

Cherries are small fruits with juice texture, vibrant colours, and sweet tastes that they offer. It is grown and cultivated in cool regions. Cherries are basically of two types: one that is sweet and the other one with a sour taste. 

Serving Size	100g
Vitamin C Content	7mg

Health Benefits

1. Helps in speedy exercise recovery: Cherries contain compounds that can help reduce muscle soreness and inflammation after exercise. This can help improve recovery time and allow you to exercise more frequently.
2. Improving sleep cycle: Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Eating cherries or drinking cherry juice may enhance sleep quality and duration.
3. Supporting heart health: Cherries are high in potassium, which regulates blood pressure. They also contain compounds that can help reduce cholesterol levels, another risk factor for heart disease.

 How to Include it in your diet? 

Adding cherries to your diet is one of the healthiest options since they’re one of the great foods rich in vitamin C. Here are the ways to add cherries to your diet; 

• Add them to salads: Prepare a fruit salad with a mix of cherries, watermelon, micro greens and other berries like strawberries, blueberries and more to consume fresh fruits. 
• Cherry Jam: You can make a simple cherry jam by cooking fresh or frozen cherries with sugar and water. Use the jam as a topping for ice cream, pancakes, or waffles.
• Bake with flavours: Cherries are a great addition to baked goods like muffins, breads, and cakes. You can use fresh or frozen cherries to add flavour and nutrition to your favourite recipes.

6. Chilli Peppers

Chilli peppers are a type of spicy pepper that is commonly used in cooking around the world. They come in various shapes, sizes, and colours and can be fresh, dried, or ground into a powder. Common chilli peppers include jalapeno, habanero, cayenne, and serrano. Bell peppers, particularly the red ones, are packed with Vitamin C, making them a nutritious addition to your Vitamin C foods list. 

Serving Size	100g
Vitamin C Content	143mg

Health Benefits

Chilli peppers are not only flavorful but also have several health benefits. Here are a few:

1. Boosting metabolism: can temporarily increase metabolism and enhance fat burning. Additionally, chilli peppers may help suppress appetite, leading to reduced calorie intake and incorporating chilli peppers into your diet, whether fresh, dried, hot sauces or spices, can provide a natural and flavorful way to support metabolism and weight management.
2. Reducing inflammation: Chili peppers contain compounds that have anti-inflammatory properties. This can help reduce inflammation, a risk factor for several chronic diseases.
3. Supporting heart health: Chili pepper is one of the best vitamins C and A foods and helps support heart health. They also contain compounds that can help reduce cholesterol levels and lower blood pressure.

 How to Include it in your diet? 

In various cuisines, chilli peppers are used as a spice to add a spicy, “heat” flavour to dishes. Here are the ways to add;

• Spicy sauces and condiments: You can blend fresh chilli peppers with vinegar, garlic, and other spices to make your hot sauce and customise the level of spiciness to your preference. This can be a great way to add flavour and vitamins to your meals.
• Use chilli powder: Chili powder is a spice blend prepared by grinding sun-dried chilli peppers. You can add flavour and heat to all dishes you eat daily, like tacos, roasted vegetables and soups.

7. Guavas

This tropical fruit is low in calories and filled with fibre and is an excellent recommendation for a healthy diet. Guavas are round or oval-shaped fruit with green or yellow skin and pink or white flesh that is sweet and juicy. 

Serving Size	100g
Vitamin C Content	228.3mg

Health Benefits

Guavas are among the best fruits on the vitamin C foods list; a single guava provides almost twice the amount an orange has. Guava is one of the best vitamin C rich foods and contains fibre, potassium, and other nutrients. Here are the essential health benefits of guava;

1. Boosting immunity: Guava is high in vitamin C, which can help to boost your immune system and protect against illness.
2. Promoting digestion: The fibre in guava can help to promote healthy digestion and prevent constipation.
3. Lowering blood sugar: Some studies have found that guava can help reduce blood sugar levels, which may benefit people with diabetes.

 How to Include it in Your Diet? 

Eat it fresh; cut a guava in half and scoop out the flesh with a spoon. This is a great way to enjoy guava as a snack or light meal. Here are other ways to add it to your diet; 

• Guava Infused Water: Slice guava and add it to a water pitcher with some mint leaves or citrus slices. Let it infuse for a few hours in the refrigerator, and you’ll have a refreshing and subtly flavoured vitamin C-infused water.
• Guava Desserts: Explore recipes for guava-based desserts like guava cheesecake, guava tart, or sorbet. These treats offer a delightful way to enjoy the unique taste of guava while boosting your vitamin C intake.

8. Kale

Kale or leafy cabbage is a green vegetable known as karam saag in India. Kale is versatile and can be added to any vegetable or salad to complement meals. It is characterised by its dark green or purple leaves, curly or smooth texture, and slightly bitter taste.

Serving Size	100g
Vitamin C Content	93.4mg

Health Benefits

1. Supporting healthy skin: Kale contains vitamin A and other antioxidants that can help protect against skin damage and sun rays and generate a glow in overall appearance.
2. Antioxidant powerhouse:  Kale is rich in antioxidants, including flavonoids and carotenoids. These compounds help protect against oxidative stress, reduce inflammation, support overall health and prevent chronic diseases.
3. Heart-healthy properties: Combining fibre, antioxidants, and minerals in kale improves heart health. Regular consumption of kale may help prevent the risk of cardiovascular diseases.

 How to Include it in your diet? 

• Kale Smoothie: Blend kale leaves (stems removed) with your favourite fruits, such as bananas, berries, or mangoes, with milk or coconut water, matching your preferences. You can also add a scoop of protein powder or a tablespoon of nuts for extra nutrients and creaminess.
• Kale in Soups and Stews: Add chopped kale leaves (stems removed) to your favourite soups, stews, or casseroles. Kale works well in hearty dishes like minestrone, lentil stew, or vegetable curry. Add the kale towards the end of the cooking process to retain its vibrant green colour and nutrients.

9. Kiwi

Kiwi, or Chinese gooseberry, is a small, fuzzy fruit with a nutritional punch. It has a unique appearance and vibrant green or golden flesh. It is covered in brown, fuzzy skin that is usually peeled before consumption. 

Serving Size	100g
Vitamin C Content	161.3mg

Health Benefits

Kiwi is known for being a nutrient-dense fruit. It is notably recognised for its high vitamin C content, which exceeds many other fruits.

1. High in Vitamin C: Kiwi is renowned for its exceptionally tall and one of the best vitamin C foods. This essential vitamin is a powerful antioxidant, supporting the immune system, promoting collagen synthesis for healthy skin, aiding wound healing, and protecting against oxidative stress.
2. Digestive Health: Kiwi is an excellent dietary fibre source, promoting healthy digestion and regular bowel movements. The fibre content helps prevent constipation, supports gut health, and may reduce the risk of digestive disorders like irritable bowel syndrome (IBS).
3. Heart Health: Kiwi benefits heart health due to its high potassium and low sodium content. Potassium helps maintain healthy blood pressure levels, while the low sodium content helps reduce the risk of hypertension. The fibre and antioxidants in kiwi also contribute to cardiovascular health.

How to Include it in your diet?  

• If you’re feeling under the weather, reach for vitamin C food combinations like grapefruits, kiwis, and papayas to boost your immune system.
• There are several easy and delicious ways to include kiwi in your diet. You can enjoy it as a refreshing snack by peeling and eating the fruit. Kiwi can also be added to fruit salads, giving them flavour and vibrant colour. 
• Kiwi slices make an excellent topping for yoghurt or cereal or complement fish tacos, adding a tangy and sweet flavour.

10. Leafy Greens

Green leafy vegetables are a type of vegetable that have dark green leaves and are packed with nutrients. Some examples of green leafy vegetables include spinach, kale, Microgreens, etc. 

Serving Size	100g
Vitamin C Content	120mg

Health Benefits

1. Leafy greens offer numerous health benefits, making them essential to a nutritious diet. These greens, such as spinach, kale, and lettuce, are rich in minerals and antioxidants. They provide a good source of dietary fibre, which aids digestion and promotes satiety. 
2. Leafy greens are also low in calories and nutrients, making them ideal for weight management. The vitamin profile in leafy greens is different; a few are good sources of vitamin C foods, and others help in iron absorption. 

 How to Include it in your diet? 

There are many ways to incorporate green leafy vegetables and enjoy them with a combination of vitamin C foods. Here are a few ideas:

• Add them to salads: Green leafy vegetables are a great addition to any salad. You can use spinach, kale, arugula, or any other type of green leafy vegetable as the base for your salad, and then add other vegetables, fruits, and foods rich in vitamin c to create a delicious and nutritious meal.
• Use them as a wrap: Green leafy vegetables can be a healthy, low-carb alternative to bread or tortillas. You can use collard greens, lettuce leaves, or other greens as a wrap and then fill them with your favourite ingredients, such as chicken, avocado, and hummus.
• Add them to soups and stews: Green leafy vegetables can be added for extra flavour and nutrition. You can use spinach, kale, or other greens and add them to your favourite soup or stew recipe.

11. Lychees

Lychee is a tropical fruit that is sweet and fragrant. It has a rough, pinkish-red outer skin that is easily peeled to reveal juicy, translucent white flesh. The fruit is small and contains a single large seed in the centre. Lychees are consumed chiefly in raw and fresh form and flavoured ice cream and cakes. 

Serving Size	110g
Vitamin C Content	71.5mg

Health Benefits

1. They are rich in antioxidants, high in vitamin C, a good source of fibre, low in calories, and may have anti-inflammatory properties. These health benefits can help to protect your body against chronic diseases, support healthy digestion and weight management, and promote healthy skin, bones, and immune function. 
2. It’s important to note that lychees are good source sugars, so moderation is essential, especially for those with diabetes or blood sugar control concerns. Additionally, some individuals may have allergies or sensitivities to lychee, so it’s advisable to exercise caution if you have a history of fruit allergies.

 How to Include it in Your Diet? 

• Add it to Fruit Salads: Lychee can be a delightful addition to fruit salads, adding a burst of sweetness and exotic flavour. Combine it with other fruits like berries, pineapple, and citrus for a delicious salad.
• Blend into Smoothies: Blend lychee with other fruits, such as bananas, strawberries, or mangoes, along with your choice of liquid (like coconut water or almond milk) to create a tropical and nutritious smoothie. The natural sweetness of lychee complements other flavours beautifully.

12. Mango

Mango is a tropical fruit cherished for its sweet and luscious taste. Beyond its delightful flavour, mango also offers several health benefits. Depending on the variety, mangoes come in various colours and sizes and can be eaten fresh, dried, or cooked. 

Serving Size	1 cup of mango cubes, 165g
Vitamin C Content	122mg

Health Benefits

1. Antioxidant Protection: Mango contains antioxidants, including compounds like mangiferin and quercetin. These antioxidants help neutralise harmful free radicals in the body, reduce oxidative stress, and protect against chronic diseases like heart disease and certain types of cancer.
2. Supports Eye Health: The high vitamin A content in mango is crucial in maintaining healthy vision. It helps protect the eyes from age-related macular degeneration, night blindness, and dry eyes. Explore these Vitamin A Foods well for better eye health other than mango! 

 How to Include it in your diet? 

There are many ways to include mango in your diet. Here are a few ideas:

• Eat it fresh: Mangoes are delicious when eaten fresh. Slice the mango and enjoy it as a snack or dessert.
• Add it to a smoothie: Mangoes make a great addition to smoothies. Blend the mango with yoghurt, milk, and ice for a refreshing and healthy drink.
• Use it in a fruit salad: Mangoes can add sweetness and texture to salads. Chop up the mango and add it to your favourite salad recipe.

13. Oranges

Oranges are a popular citrus fruit known for their bright orange colour and refreshing taste. They are rich in essential nutrients and offer several health benefits. They come first when talking about foods rich in vitamin C. Oranges come in various types, including navel, Valencia, and blood oranges, and can be found in most parts of the world. They are also used to make juice, a popular beverage worldwide.

Serving Size	100g
Vitamin C Content	59mg

Health Benefits

Oranges have many health benefits, including:

1. Promoting healthy skin: Oranges are rich in antioxidants, which can help protect against damage from the sun and other environmental stressors and promote healthy skin.
2. Supporting healthy digestion: Oranges are a good source of fibre, which can help promote healthy digestion and prevent constipation in all body types.
3. Antioxidant Protection: Oranges contain various antioxidants, including flavonoids and phytochemicals, which help protect the body against chronic diseases by neutralising harmful free radicals.
4. Hydrating and Refreshing: Oranges have a high water content, making them hydrating and thirst-quenching. They can help replenish fluids in the body and keep you refreshed.

 How to Include it in your diet? 

The body will absorb oranges’ nutrient value and vitamin content when consumed in the fresh, raw and simplest form. Of all the vitamin C foods, orange is an excellent choice because of various factors like affordability, availability throughout the year, and availability in most places worldwide. Here are the ways to add oranges to your diet; 

• Orange Juice: If you think eating sliced oranges is not your preference, blend them into a chilled glass of juice by simply adding the slices into a blender and trying to avoid adding sugar. 
• Salad Toppings: Slice or segment oranges and use them as a topping for green salads or grain bowls. They add a tangy and sweet element to the dish and blend vitamin C foods in a salad.
• Desserts and Baked Goods: Incorporate orange zest or juice into cakes, muffins, and cookies to enhance flavour. You can also make orange-infused sauces or glazes. 

14. Papaya

Papaya has a vibrant orange flesh and sweet taste. It has a soft, buttery texture and is rich in essential nutrients. With its refreshing flavour and numerous health benefits, papaya is a delightful fruit to enjoy on its own or in various dishes and smoothies.

Serving Size	100g
Vitamin C Content	60mg

Health Benefits

1. Digestive Health: Papaya contains natural enzymes, such as papain, that aid digestion and promote healthy gut function. These enzymes can help break down proteins and improve nutrient absorption, supporting overall digestive health.
2. Immune System Boost: Papaya is a vitamin C rich food that is excellent for immune-boosting properties. Vitamin C helps strengthen the immune system, promotes the production of white blood cells, and protects against common illnesses and infections.
3. Skin Health: Papaya is beneficial for the skin due to its high content of antioxidants, including vitamin C and beta-carotene. These antioxidants help reduce oxidative stress, fight free radicals, and promote a youthful complexion. Papaya also has exfoliating properties, helping to remove dead skin cells and encourage a smoother, brighter skin texture.

How to Include it in your diet? 

Adding fresh papaya cubes to your diet is a delicious yet easy way to enjoy its tropical flavours and numerous health benefits. You can enjoy papaya as a refreshing snack or add it to fruit salads, smoothies, and yoghurt bowls for natural sweetness. Papaya can also create salsas, dressings, and tropical salads, adding a unique twist to your meals. 

Out of all the vitamin C rich foods, papaya has many other benefits, like the fibre and antioxidants that promote digestion, support immune health, and contribute to glowing skin. Incorporate this versatile fruit into your diet and savour its vibrant taste and nutritional advantages.

15. Parsley

Parsley is a popular herb widely used in culinary preparations and known for its vibrant green colour and fresh flavour. Parsley is characterised by its flat or curly leaves, which are highly aromatic and have a mild, slightly peppery taste. It belongs to the Apiaceae family and is native to the Mediterranean region.

Serving Size	100g
Vitamin C Content	133mg

 Health Benefits

1. Antioxidant properties: Parsley contains antioxidants, such as flavonoids and vitamin C, which help protect the body against damage caused by free radicals. These antioxidants may reduce inflammation and lower the risk of chronic diseases.
2. Anti-inflammatory effects: Some compounds found in parsley, such as apigenin, have been studied for their anti-inflammatory properties. Consuming parsley may help reduce inflammation, potentially benefiting conditions like arthritis and other inflammatory diseases.
3. Oral health: Chewing parsley leaves has been traditionally believed to freshen breath due to its natural deodorising properties. It may also have antimicrobial effects that can contribute to oral health.

How to Include it in your diet? 

It can be added to dishes as a garnish, used in salads, blended into smoothies, or incorporated into sauces and pesto. Enjoying parsley regularly can freshen your breath, promote oral health, and contribute to a well-rounded and nutritious diet.

16. Persimmons

They are orange or reddish-brown and have a sweet, slightly tangy flavour. Persimmons are of two main types: astringent and non-astringent. Astringent persimmons are high in tannins and must be fully ripened before being eaten. Non-astringent persimmons are lower in tannins and can be eaten when firm.

Serving Size	100g
Vitamin C Content	7.5mg

Health Benefits

1. Heart health: The fibre content in persimmons can contribute to heart health by helping to lower cholesterol levels. Additionally, they are low in saturated fat and sodium, making them a heart-friendly food choice.
2. Digestive health: Persimmons are rich in dietary fibre, which aids in maintaining a healthy digestive system. Fibre promotes regular bowel movements, prevents constipation, and supports gut health.
3. Eye health: The vitamin A content in persimmons is essential for maintaining good vision and eye health. It helps protect the eyes from oxidative damage and may reduce the risk of age-related macular degeneration.

How to Include it in your diet? 

• Start by simply eating them as a healthy and satisfying snack. Choose ripe persimmons with a soft texture and enjoy them on their own. You can also add persimmons to fruit salads for sweetness and texture. Another option is blending them into smoothies, combining them with other vitamin C foods and your choice of liquid like coconut water or milk. 
• Persimmons can also be used in baked goods like cakes or bread, adding moisture and natural sweetness. Additionally, try slicing persimmons as a topping for salads or creating flavorful salsas or chutneys.
• Remember to wash persimmons before consuming them and remove any stems or leaves. It’s best to store ripe persimmons at room temperature until they reach the desired ripeness. 

17. Pineapple

Pineapples are tropical fruits known for their distinct sweet and tangy flavour. They have a unique appearance, spiky, rough exterior and juicy, golden-yellow flesh inside. 

Serving Size	100g
Vitamin C Content	33.15mg

Health Benefits

1. Bone health: Pineapples contain manganese essential for maintaining healthy bones. Manganese contributes to the formation and maintenance of bone tissue, helping to support bone strength and prevent osteoporosis.
2. Hydration and electrolyte balance: With its high water content, pineapples can contribute to hydration and help maintain electrolyte balance in the body. This is important for optimal cellular function, muscle contractions, and fluid balance.
3. Immune support: Pineapple is an excellent vitamin C food vital in supporting immune function. Vitamin C helps strengthen the immune system, promotes the production of white blood cells, and protects the body against harmful pathogens. 

 How to Include it in your diet? 

• Desserts: Pineapples can be a delightful addition to various desserts. Use them in fruit tarts, cakes, or as a topping for ice cream or yoghurt. Their natural sweetness and vibrant flavour can elevate your sweet treats.
• Fresh and raw: Enjoy pineapples as a refreshing snack on their own. Slice the fruit into wedges or cubes and savour its sweet and tangy flavour, or you can add the slices with different coloured fruits like pomegranate, apple and guava, listed under vitamin C foods. 
• Smoothies: Blend pineapples with your favourite fruits, such as bananas, strawberries, or mangoes, and a liquid of your choice (water, coconut water, or almond milk). This creates a refreshing and vitamin-packed smoothie.

18. Plums

Plums are juicy and delicious fruits that can be consumed, dried or fresh. Plums come in various colours, including red, purple, yellow, and green, and they vary in size and shape depending on the variety. Plums are enjoyed worldwide for their delightful taste and versatility.

Serving Size	100g
Vitamin C Content	6.3mg

Health Benefits;

Besides their delicious taste, plums offer several health benefits.

• They are rich in vitamins and minerals, including vitamin K, potassium, and dietary fibre and are worth adding to your vitamin C foods list.
• The vibrant colours of plums indicate the presence of phytochemicals such as anthocyanins, which are potent antioxidants that may help protect against chronic diseases and promote overall well-being.
• Plums are known for their potential digestive benefits due to their fibre content, which can help regulate bowel movements and promote a healthy digestive system.
• Additionally, the natural sugars present in plums provide a quick and natural energy boost.

How to Include it in your diet? 

Incorporating plums into your diet is effortless. You can enjoy them as a refreshing snack, add them to fruit salads, blend them into smoothies, or use them as a flavorful ingredient in various recipes. Whether fresh or cooked, plums are a tasty and nutritious addition to a well-balanced diet.

19. Potato

Potatoes are starchy root vegetables that belong to the Solanaceae family. They are one of the most widely consumed and versatile crops worldwide. Potatoes have a brown or yellow skin and a soft, creamy flesh inside.

Serving Size	100g
Vitamin C Content	27mg

Health Benefits

Potatoes are highly nutritious and provide several essential nutrients.

1. They are a good source of carbohydrates, the body’s primary energy source. They also contain dietary fibre, vitamins, and minerals. A meal with potatoes and green leafy veggies is one of the best vitamin C rich foods.
2. Potatoes are also rich in vitamin B6, potassium, and manganese. They are also low in fat and cholesterol-free.
3. They are a good source of dietary fibre, which aids digestion and helps maintain a healthy digestive system.
4. The high potassium content in potatoes supports proper muscle function and plays a role in maintaining a healthy blood pressure level.

How to Include it in your diet? 

In culinary applications, potatoes are incredibly versatile. They can be boiled, steamed, roasted, mashed, fried, or baked, offering various textures and flavours. They are a staple ingredient in many traditional dishes, including mashed potatoes, French fries, potato salads, and gratins. Additionally, potatoes can be a thickening agent in soups and stews.

20. Rose Hips

They are small, berry-like structures that appear after the rose petals have fallen off. Rose hips are known for their vibrant colour and are harvested in the late summer or early autumn.

Serving Size	100g
Vitamin C Content	426mg

Health Benefits

1. Rose Hips are believed to support immune function, promote skin health, and aid digestion. Rose hips are also known for their anti-inflammatory properties and may positively impact joint health.
2. They are a rich source of vitamins, precisely an excellent pick for vitamin C foods. Rose hips contain a higher concentration of vitamin C, thus considered a superb vitamin C-rich food than most citrus fruits.
3. They also provide vitamins A, E, and K and several beneficial antioxidants.

How to Include it in your diet? 

Rose Hips often makes herbal teas, jams, jellies, syrups, and other food products. They can be dried and ground into a powder for natural flavouring or added to baked goods for a subtle floral taste. Rose hip tea, in particular, is famous for its soothing and refreshing qualities.

21. Strawberries

Strawberries are small, juicy fruits with a vibrant red colour and a sweet and slightly tart taste. These berries are typically small and have a unique texture with tiny seeds embedded on their outer surface. Out of all the berries, these are an excellent pick for vitamin C rich foods. They are known for their heart-shaped appearance and are often consumed fresh or used as a key ingredient in numerous desserts, jams, sauces, and baked goods.

Health Benefits

Serving Size	100g
Vitamin C Content	59mg

Strawberries are not only delicious but also packed with essential nutrients.

1. They are a great pick when talking about vitamin C foods, providing more than 100% of the recommended daily intake in just one serving. Additionally, strawberries are low in calories and fat while high in dietary fibre, making them a nutritious choice for a balanced diet.
2. They are loaded with antioxidants that help protect the body against oxidative stress and inflammation.
3. The high vitamin C content supports a healthy immune system and promotes collagen production for healthy skin.

How to Include it in your diet? 

Pairing vitamin C foods like strawberries and mangoes with sources of iron can optimise iron absorption in the body. They can be eaten fresh, added to salads for a burst of flavour, blended into smoothies, or used as a topping for yoghurt, oatmeal, or desserts. They can also be used in various recipes, such as strawberry shortcakes, pies, or strawberry-infused beverages.

22. Summer Squash

Summer squash is a versatile and nutritious vegetable, also known as yellow squash or zucchini. It belongs to the Cucurbitaceae family and is characterised by its smooth, thin skin and mild flavour. Summer squash comes in various shapes and sizes, ranging from small and elongated to round and bulbous.

Serving Size	100g
Vitamin C Contents	22.2mg

Health Benefits

1. Regarding health benefits, summer squash is low in calories and nutrient-rich.
2. It is a good source of dietary fibre, which aids in digestion and helps maintain a healthy weight.
3. Summer squash is also packed with vitamins and minerals, including vitamin C, A, potassium, and magnesium. These nutrients contribute to a robust immune system, healthy vision, proper nerve function, and balanced electrolyte levels.

 How to Include it in your diet? 

Whether sautéed, grilled, roasted, or enjoyed raw, summer squash offers a versatile and tasty addition to your meals. Its mild flavour pairs well with a variety of ingredients and cooking methods. Incorporate summer squash into stir-fries, pasta dishes, casseroles, or soups to enhance their nutritional value and add a touch of freshness.

23. Yellow Peppers 

Yellow pepper, also known as yellow bell pepper, is a vibrant and nutritious vegetable from the Capsicum family. It is a variety of sweet peppers characterised by its bright yellow colour, crisp texture, and sweet flavour.

Serving Size	100g
Vitamin C Content	184mg

Health Benefits

They provide a significant portion of the recommended daily vitamin C and are another excellent source of vitamin C foods. Here are the health benefits of yellow peppers;

1. Eye Health: Yellow peppers contain lutein and zeaxanthin, two beneficial carotenoids for eye health. These compounds help protect the eyes from age-related macular degeneration (AMD) and cataracts, promoting good vision and maintaining eye health.
2. Hydration: Yellow peppers have a high water content, contributing to overall hydration. Staying hydrated is essential for maintaining optimal bodily functions and supporting healthy skin.
3. Cancer Prevention: Yellow peppers are a good source of carotenoids, antioxidants that can help protect against cancer. Specifically, yellow peppers contain high levels of lutein and zeaxanthin, which have been shown to have anti-cancer properties.

 How to Include it in your diet? 

• Roasted or Grilled: Roasting or grilling yellow peppers brings out their natural sweetness and adds depth of flavour. Roasted or grilled yellow peppers can be served as a side dish, added to sandwiches or wraps, or used as a topping for pizzas and pasta.
• Raw in Salads: Slice yellow peppers into strips or cubes and add them to fresh salads. They bring a crunchy texture and a sweet, tangy flavour to your salad mix. Combine them with leafy greens, cherry tomatoes, cucumbers, and your choice of protein. 
• Stuffed Yellow Peppers: Remove cutting off the tops and remove the seed. Fill the pepper with delicious stuffing, such as quinoa, lean ground meat, rice, or a mixture of vegetables and cheese. Bake the stuffed peppers in the oven until tender, and the filling is cooked thoroughly. 

24. Broccoli

Broccoli, a member of the cruciferous vegetable family, is a nutritious and versatile vegetable known for its distinct appearance and health benefits. It features a dense cluster of tightly packed green florets atop a sturdy stalk.

Serving Size	100g
Vitamin C Content	91.3mg

Health Benefits

1. Broccoli is a nutritional powerhouse. It is a rich source of dietary fibre, which aids in digestion and promotes satiety.
2. This cruciferous vegetable contains essential vitamins and minerals, including vitamins C, K, folate, and potassium. It’s a great choice when talking about vitamin C foods.
3. It also contains phytochemicals such as sulforaphane and indole-3-carbinol, which are associated with various health benefits.
4. Consuming broccoli can contribute to a well-rounded diet and support overall health.
5. Its high vitamin C content helps boost the immune system and promotes collagen production for healthy skin. The presence of vitamin K aids in blood clotting and bone health.

How to Include it in your diet? 

• Steamed or Blanched: Steam the broccoli florets until they are tender-crisp. This cooking method helps retain the vibrant green colour and preserves the nutritional content. Add a sprinkle of salt and pepper, lemon jiand ce for added flavour.
• Stir-Fry: Heat a small amount of oil in a pan, add chopped broccoli florets, and cook until they are bright green and slightly tender. Add your favourite stir-fry ingredients such as garlic, ginger, soy sauce, and paneer for a balanced meal with protein and vitamin C rich foods. 
• Roasted: Roasting broccoli brings out its natural sweetness and adds a delightful caramelised flavour. Toss the broccoli florets with olive oil, salt, and pepper, then spread them on a baking sheet. Roast in a preheated oven at 425°F (220°C) for about 20 minutes until the edges become crispy and browned. This method gives the broccoli a slightly charred and nutty taste.

Best Vitamin C Foods for Skin

In our skin, there are significant levels of vitamin C, playing essential roles in stimulating collagen synthesis and providing antioxidants, which defend against the photodamage caused by UV rays. This information is frequently used to justify introducing vitamin C serums in skin care. However, the effectiveness of this approach, compared to optimising vitamin C intake through diet, needs to be better comprehended. Consuming vitamin C foods for healthy, bright, glowy skin is very important. Here are a few vitamin C foods for the skin: 

1. Kiwi
2. Tomato Juice 
3. Strawberries
4. Pineapples 
5. Broccoli
6. Oranges

Let us study these in detail- 

1. Kiwi

Packed with vitamin C, it helps your skin stay bouncy and fights off ageing. The antioxidants in kiwi also keep your skin looking young and strong. Eating kiwi isn’t just tasty – it’s like giving your skin a little boost! The vitamin C in kiwi supports collagen production, which keeps your skin firm, but it also fights against free radicals, which can make your skin tired. 

2. Tomato Juice 

Tomato juice protects your skin from harmful UV rays, providing a layer of defence against sun-induced damage. The antioxidants promote skin health, giving you a refreshed and protected complexion. A daily dose of this vibrant juice can be a flavorful addition to your skincare routine.

3. Strawberries

Packed with antioxidants and a generous dose of vitamin C, strawberries stimulate collagen production, contributing to skin firmness. Their anti-inflammatory properties soothe the skin, leaving it with a youthful glow. Including strawberries in your diet satisfies your sweet cravings and supports your journey to healthier and more radiant skin.

4. Pineapples 

Rich in enzymes like bromelain, they offer gentle exfoliation, revealing smoother skin. Vitamin C in pineapples brightens the complexion, while their anti-inflammatory properties contribute to a healthy and glowing skin tone. Enjoying this tropical fruit is a culinary delight and a delightful addition to your skincare regimen.

5. Broccoli

Abundant in vitamin K, it reduces dark circles, promoting a refreshed appearance. Broccoli’s antioxidants offer protection against oxidative stress, while sulforaphane, a unique compound, provides anti-inflammatory benefits, contributing to more precise and healthier skin. Including broccoli in your meals ensures both overall health and a radiant complexion.

6. Oranges

They are essential for collagen maintenance, ensuring skin elasticity and repair. As a shield against sun damage, oranges contribute to a vibrant, healthy, and radiant appearance. Whether enjoyed as a juicy snack or freshly squeezed into a morning beverage, incorporating oranges into your routine is a flavorful way to support your skin’s well-being.

Health Benefits of Vitamin C Foods

Including Vitamin C foods in your meals is essential to enhance iron absorption from plant-based sources. Our body neither produces nor can retain vitamin C, so consuming foods rich in vitamin C becomes necessary. One of the best things to note here is that vitamin C intake is easily possible for all diet types, irrespective of whether the person is non-vegetarian or vegetarian. Vitamin C foods are vital in collagen synthesis, promoting healthy skin and tissue repair. To sum up, vitamin C rich foods are beneficial because: 

• Boosts Immunity: Vitamin C foods boost immunity by supporting the production of white blood cells, which are crucial for fighting infections and diseases. Also, it protects immune cells from damage and enhances their overall function.
• Suitable for the heart: Vitamin C has antioxidant properties, which help reduce oxidative stress and inflammation in blood vessels. It also promotes the production of collagen, which supports the integrity and flexibility of arteries. 
• Good for eyes: It shields the eyes from damage caused by free radicals and oxidative stress. Vitamin C also supports the health of blood vessels in the eyes and aids in synthesising collagen, essential for maintaining the structure of the eye’s cornea and retina.
• Regulates iron absorption: Vitamin C has been scientifically shown to enhance the absorption of nonheme iron in the body. It acts as a reducing agent, converting ferric iron (Fe3+) to ferrous iron (Fe2+), which is more easily absorbed by the intestinal cells. This process is known as reducing iron to its more absorbable form.
• Good for skin: Vitamin C helps stimulate the production of collagen, promoting skin firmness and reducing the appearance of wrinkles and fine lines. It also helps brighten the skin tone, fade hyperpigmentation, and improve skin texture. Regular intake of vitamin C can contribute to a healthy, youthful-looking complexion. Moreover, one should consume Vitamin E foods as well for glowing skin.

Incorporating vitamin C foods into your daily routine can be effortless and enjoyable. Snack on fresh and raw fruits throughout the day, or include them in your breakfast or pre-lunch meal. By making these foods a regular part of your diet, you won’t need to stress about keeping track of specific vitamin C foods or maintaining a tedious checklist. Instead, consuming vitamin C rich foods should become a natural and enjoyable habit. 

What is the Best Time to Have Vitamin C Foods?

Vitamin C foods can be consumed any time during the day, whether with or without any other food. However, pairing these foods with meals may be beneficial in reducing potential gastrointestinal side effects resulting from their high acidity. According to the Harvard School of Public Health, vitamin C foods are sensitive to heat and light, and their content can be diminished by high-heat cooking or prolonged cooking times. With minimal water usage, quick cooking methods, such as stir-frying or blanching, can help retain the vitamin. Foods consumed raw at their peak ripeness generally contain the highest levels of vitamin C.

Studies indicate that the advantages of topical vitamin C may be limited for skin concerns, as only a small amount can effectively penetrate the skin’s surface. Moreover, if an individual lacks sufficient vitamin C foods for skin health and relies solely on topical applications, the impact may be limited and may not yield significant results. 

How Much Vitamin C Rich Foods Should You Eat daily?

The Harvard School of Public Health suggests that the recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. The recommended amounts increase to 85 mg and 120 mg daily during pregnancy and lactation, respectively. Smoking can deplete vitamin C levels, prompting an additional 35 mg beyond the recommended daily allowance (RDA) for smokers. Citrus fruits, green peppers, red peppers, strawberries, tomatoes, broccoli, Brussels sprouts, turnips, Indian gooseberries, and various leafy vegetables are sources of Vitamin C.

Expert Review on Vitamin C Foods

Vitamin C is abundantly found in various fruits and vegetables, playing a crucial role in collagen formation, immune function, and antioxidant protection. Citrus fruits such as oranges, strawberries, and kiwis are well-known for their high vitamin C content, providing a tasty and nutritious way to meet daily requirements. Vegetables like bell peppers, broccoli, and Brussels sprouts also offer substantial amounts of vitamin C and additional health benefits. Here are a few tips to consider; 

• Vitamin C is water-soluble so that some loss can occur during cooking. Aim for raw or lightly cooked fruits and vegetables to maximise intake.
• Include a diverse range of vitamin C-rich foods to ensure you get a full spectrum of nutrients.
• Vitamin C topicals work best when you consume sufficient vitamin C foods for the skin. Add citrus fruits like oranges, pineapples, and tomato juice for sun protection. Additionally, broccoli can help you heal dark circles. 
• A balanced approach involves enjoying kiwi and citrus fruits for vitamin C, while not forgetting about vitamin B12 foods such as eggs, shellfish, and fortified plant-based alternatives like almond milk.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ 

Bruno, Eugene. 2018. “(PDF) Vitamin C: Research Update.” ResearchGate. https://www.researchgate.net/publication/6955849_Vitamin_C_Research_Update 

“Vitamin C in Disease Prevention and Cure: An Overview.” n.d. NCBI. Accessed December 31, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/ 

“Vitamin C | The Nutrition Source | Harvard T.H. Chan School of Public Health.” n.d. Harvard T.H. Chan School of Public Health. Accessed December 31, 2023 https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ 

“The role of vitamin C: From prevention of pneumonia to treatment of Covid-19.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9671798/ 

FAQs

What food is high in vitamin C?

Fruits like oranges, strawberries, kiwi, and guava are excellent sources of vitamin C. Among vegetables, this essential vitamin is high in bell peppers (especially red ones), broccoli, tomatoes, and Brussels sprouts. Including various fruits and veggies in your diet ensures a good vitamin C intake.

Which non-veg food has vitamin C?

Non-vegetarian foods generally have lower amounts of vitamin C than fruits and vegetables. However, some fish like salmon and tuna contain small amounts. It’s worth noting that focusing on plant-based sources is more effective for a substantial vitamin C boost.

Which Veg Food is high in Vitamin C?

Several vegetables are rich in vitamin C. Along with bell peppers, broccoli, Brussels sprouts, and tomatoes, leafy greens such as spinach and kale contribute significantly to vitamin C intake. Including a mix of these vegetables in your meals ensures a well-rounded nutritional profile.

Are eggs high in vitamin C?

Eggs are not considered high in vitamin C. While eggs offer other essential nutrients like protein, they are not a significant source of this vitamin. To meet your vitamin C needs, it’s advisable to incorporate a variety of fruits and vegetables into your diet.

Should we eat Vitamin C Rich Foods daily?

Yes, incorporating vitamin C-rich foods into your daily diet is beneficial. Vitamin C is vital in supporting the immune system, maintaining healthy skin, and aiding wound healing. Regularly consuming a diverse range of fruits and vegetables ensures a consistent and adequate supply of this essential vitamin, contributing to overall health and well-being.