What foods are high in vitamin C: 25 best sources

Which foods pack the most vitamin C? This question matters a lot since studies show that 26% of men and 14% of women don’t get enough vitamin C.

This piece covers the 25 best vitamin C foods. We’ll learn why this nutrient helps us live longer and get science-backed tips to add these vitamin C powerhouses to our daily meals. This knowledge helps us avoid deficiency issues like scurvy that can leave us tired and weak.

Why vitamin C matters for our health

Vitamin C is a vital nutrient that helps us live longer and healthier lives. This water-soluble vitamin plays multiple key roles in our body and we need enough of it to stay healthy.

Supports immune function and collagen production

Vitamin C boosts our immune defense by making various cellular functions work better in both innate and adaptive immune systems. Studies show that vitamin C builds up in phagocytic cells, especially neutrophils. This helps improve chemotaxis, phagocytosis, and creates reactive oxygen species that ended up killing more microbes. It also gets more white blood cells and thus encourages more neutrophils, lymphocytes and phagocytes.

Our body needs vitamin C as a key helper in many enzyme reactions, especially for making collagen. Collagen is the foundation protein that forms connective tissue throughout your body, from our nervous system to immune cells, bones, cartilage, blood vessels and other vital systems. People who don’t get enough vitamin C often have trouble healing wounds since collagen helps repair tissue.

Acts as a powerful antioxidant

Vitamin C donates electrons and works as a strong water-soluble antioxidant that fights harmful free radicals. These unstable molecules can damage your cells and speed up aging while causing various diseases. Our body also uses vitamin C to restore other important antioxidants like vitamin E. This creates a protective network of antioxidants throughout our tissues.

Helps absorb non-heme iron from plant foods

Vitamin C has an amazing ability to help your body absorb more non-heme iron from plants. This happens in several ways: it makes your stomach more acidic, keeps ferrous iron from oxidizing, and creates a chelate with ferric iron in acid conditions that stays dissolved when it reaches the alkaline duodenum. This becomes especially important when we have a vegetarian or vegan diet and rely mainly on plant-based iron.

Linked to reduced risk of chronic diseases

Large studies over time show that people with higher vitamin C levels have lower risks of high blood pressure, heart disease and stroke. Research also suggests that eating foods rich in vitamin C might reduce your cancer risk. While some studies show mixed results, vitamin C’s antioxidant properties likely help prevent oxidative damage that leads to chronic diseases. Studies have found that taking vitamin C supplements for short periods can improve blood vessel function in people with heart failure, atherosclerosis or diabetes.

Top 25 foods high in vitamin C

Finding the best vitamin C sources helps us get the right nutrients for daily health. These foods have by a lot higher vitamin C levels than what most people know about.

1. Guava: guava is a vitamin C powerhouse that contains between 73-247 mg per fruit based on the variety. A single guava provides more than double the reference daily intake at 103 mg and packs four times more vitamin C than oranges;
2. Kiwi: green kiwifruit has 85.1 mg per 100g while gold kiwifruit packs an impressive 161.3 mg per 100g;
3. Red bell peppers: a cup of chopped red bell pepper gives you about 190 mg of vitamin C14, almost three times what you get from an orange. Red peppers pack more vitamin C than other colors, orange bell peppers have 237 mg, red 213 mg, yellow 208.5 mg and green 149.25 mg per cup;
4. Strawberries: they pack almost 150% of daily recommended vitamin C in just one cup. Eight strawberries give us all the vitamin C we need for a day;
5. Papaya: fresh papaya gives you 88.3 mg of vitamin C per cup, about 98% of what you need daily;
6. Broccoli: raw broccoli gives you 91% of daily vitamin C in each cup. We might be surprised that broccoli has more vitamin C than oranges, one cup provides 81 milligrams (90% RDA);
7. Brussels sprouts: these little vegetables pack 75 mg of vitamin C in each cup. A 1-cup serving gives you 83% of your daily vitamin C needs;
8. Acerola cherry: acerola cherry (Malpighia emarginata) ranks among nature’s richest vitamin C sources, containing an extraordinary 1,500-4,500 mg per 100g, about 50-100 times more than oranges or lemons. This tropical fruit also contains valuable phytonutrients like carotenoids, phenolics, anthocyanins and flavonoids;
9. Kale: raw kale packs 80.4 mg of vitamin C per cup7, about 88% of daily requirements. Winter makes kale even more valuable with its 110 mg of vitamin C per 100g. This leafy green also delivers protein, potassium, magnesium and iron;
10. Cauliflower: raw cauliflower contains 46.4 mg of vitamin C per cup, about 52% of daily needs. Cauliflower also provides high amounts of vitamin B6 and folate;
11. Oranges: a medium orange packs 70-90 mg of vitamin C, meeting 78-92% of daily requirements;
12. Lemons: each lemon contains 30-40 mg of vitamin C. Though less potent than oranges, lemons serve as great vitamin C sources, especially as food additives;
13. Limes: each lime provides 20-30 mg of vitamin C. Though lower in vitamin C than other citrus fruits, limes add meaningful amounts to your daily intake;
14. Grapefruit: half a grapefruit provides 39 mg of vitamin C, while a whole one delivers about 96 mg. Grapefruit also contains beneficial flavonoids and carotenoids with antioxidant properties;
15. Pineapple: a cup of pineapple delivers 78.9 mg of vitamin C, about 88% of daily value. Pineapple also contains bromelain, enzyme groups that aid digestion by breaking down protein molecules;
16. Mango: one mango packs 122 mg of vitamin C, providing 135% of daily requirements. A cup of sliced mango contains 60.1 mg (67% DV). Mangoes also supply vitamin A, folate and copper;
17. Raspberries: a cup of raspberries provides 32.2-36 mg of vitamin C, about 36-40% of daily value. Raspberries contain ellagitannins, antioxidant polyphenols that help reduce oxidative stress;
18. Blackcurrants: a cup of blackcurrants packs 203 mg of vitamin C, meeting 226% of daily requirements. These tart berries also provide magnesium that supports heart, immune, muscle and nerve health;
19. Tomatoes: a medium tomato contains about 17 mg of vitamin C, meeting 19% of daily requirements. Raw tomatoes also provide potassium, vitamin K1 and folate that support various body functions;
20. Cantaloupe: a cup of cantaloupe cubes delivers 58.7 mg of vitamin C, about 65% of daily value. Cantaloupe also contains beta-carotene and other carotenoids that support eye health;
21. Snow peas: they pack 60 mg per 100g of vitamin C, giving you 100% of what you need daily. These crisp legumes have more vitamin C than regular garden peas and come with just 42 calories per 100g;
22. Parsley: this humble herb is a vitamin C powerhouse with 79.8 mg per cup, meeting 88% of your daily needs. Parsley’s vitamin K content helps our blood clot and keeps our bones strong;
23. Thyme: thyme’s vitamin C content is three times higher than oranges, making it one of the richest herb sources around;
24. Spinach: winter spinach has more vitamin C than spring or summer/fall varieties. Spinach’s magnesium content helps hundreds of body functions and its vitamin E acts as an antioxidant that helps our vision and skin stay healthy;
25. Cabbage: raw cabbage gives you 28.66 mg of vitamin C per cup, that’s 32% of our daily needs. This veggie’s phytosterols and insoluble fiber are great for your digestive system.

Supplements vs. Food Sources of Vitamin C

Food sources package vitamin C perfectly, and supplements provide another way to meet your daily needs. These two options have key differences you should think about for optimal health.

Forms of vitamin C in supplements

Vitamin C supplements exist in several forms. Ascorbic acid is the most common. We’ll also find mineral ascorbates (sodium ascorbate, calcium ascorbate), ascorbic acid with bioflavonoids and liposomal vitamin C. Each form has unique properties. Mineral ascorbates are less acidic and people call them “buffered.”

Bioavailability of natural vs. synthetic vitamin C

Natural and synthetic L-ascorbic acid are similar chemically. They work the same way in our body. Many human studies back this up. Research with 12 males showed synthetic ascorbic acid worked slightly better than orange juice to raise blood vitamin C levels. Another study with 68 male nonsmokers proved that vitamin C from cooked broccoli, orange juice, orange slices, and synthetic tablets absorbed equally well.

When supplements may be necessary

Some people need vitamin C supplements more than others. Smokers need 35 mg more vitamin C daily than nonsmokers. We might benefit from supplements if we have limited food choices or certain medical conditions. This includes severe malabsorption, some cancers and kidney disease requiring hemodialysis. Supplements are a great way to get more vitamin C if we’re vegetarian since it improves non-heme iron absorption from plants.

Making use of vitamin C-rich foods offers a simple yet powerful way to optimize nutrition. This essential nutrient works quietly in the body. It supports cellular functions that help create healthier aging and increased longevity.