Vitamin C or ascorbic acid (L-ascorbic acid) is a powerful antioxidant and is an essential nutrient to stay healthy and live long. Foods that contain vitamin C are citrus fruits, cruciferous vegetables and hundreds of other fruits and vegetables.
Ensure that you eat enough of vitamin c foods in your daily diet. It is required for the biosynthesis of collagen for connective tissues to heal wounds faster, for calcium absorption to make stronger bones and protein metabolism besides increasing your immunity by fighting with free radicals.
Vitamin C is water soluble so it gets excreted from the body quickly. Therefore, regular consumption of these vitamin c rich foods is necessary to maintain good health. If you take it in supplements form then the excess amount will be excreted through urine. So it is very safe to take supplements.
Table of Contents
What is Vitamin C
Vitamin C or ascorbic acid and L-ascorbic acid is a dietary supplement. It is naturally available in many plant based foods such as berries, guava, oranges, papaya, pineapple, kiwi, Brussels sprouts, broccoli, spinach and hundreds of other popular fruits and vegetables.
Interestingly Vitamin C is the first vitamin that was produced chemically way back in 1933.
Vitamin C is also available as a supplement or general medicine over the counter. It is a water soluble vitamin that is required by your body to absorb other essentials such as calcium in particular.
Vitamin C is required for the biosynthesis of collagen which is an essential component of connective tissue for effective wound healing. It helps in protein metabolism as well as help in calcium absorption to strengthen bones. It limits the damaging effects of free radicals which in turn delay development of certain cancers.
It is an essential nutrient and you must ensure that you consume foods high in vitamin c regularly. if required take supplements.
Long term low in vitamin C is bad for your overall health. It can affect your skin, heart and overall health.
The first sign of deficiency will be reflected in chronic fatigue. More severe deficiency will breakdown collagen and cause a condition called scurvy. This rarely happens as most people don't go so low in their vitamin c content due to current lifestyle.
Deficiency of Vitamin C can cause the following health complications.
- Low immunity
- Rough dry and scaly skin
- Dry and rough hair
- Swollen and bleeding gums
- Nosebleed
- Joint pain and swelling
- Leaky gut
- Weight gain
In the long run deficiency of vitamin c can cause heart diseases and stroke. Even certain kinds of cancers can't be ruled out.
The best way to get your required daily allowance of Vitamin C is to eat foods rich in vitamin C. There are hundreds of vitamin c food sources in the form of fruits and vegetables containing different quantities. Start eating the foods that have vitamin c of your choice.
Vitamin C Rich Foods
When you think of Vitamin C foods, the first thing that comes to your mind is Oranges and Lemons. But there are dozens and dozens of other plant sources which contain way high Vitamin C than the popular oranges and lemons. Vitamin c foods list is huge to choose and pic.
Following are 25 foods high in vitamin c in the descending order. There may be many other foods that could have fallen in the list, but this list is compiled to cover both really very high vitamin c content as well as some popular fruits and vegetables. America dietary reference intake chapter recommends 90 mg/day for men and 75/mg per day for women according to north
1. Kakadu Plum
If you really want to know the hierarchy of what foods are high in vitamin c then start with Kakadu Plum. It is an Australian fruit. It contains 1000–5300 mg/100 grams vitamin C which is the highest level known to mankind.
Kakadu Plum is a small cherry size vitamin c rich foods fruit with hard seed with coating of edible flash. It is generally available in March-June.
2. Camu Camu
Camu camu (Myrciaria dubia) is also one of the top foods high in vitamin c. It is a light orange and purple color fruit of small lemon size. It grows on shrubs in Amazon rainforests of Peru, Brazil and South America. It contains 2800 mg/100 grams of Vitamin C.
It is becoming a polpular vitamic c rich food as more people have begin to realize health benefits of camu camu. It is antimicrobial, antiviral, antioxidant and anti-genocide.
3. Acerola
Acerola (Malpighia emarginata) is yet another one of the best vitamin c foods. In fact it contains 1677 mg/gram of Vitamin C. Though it is called Acerola cherry it is more of a berry than a cherry. However, it certainly looks like a cherry.
Acerola, a small tree or shrub carries the tiny cherry like delicious and highly nutritious fruit. Scientifically Originally it was cultivated in caribbean, Mexico, South and Central America.
With ample health benefits of acerola cherry, the fruit is now cultivated almost all parts of the world.
4. Sea Buckthorn
Sea buckthorn is another food rich in vitamin C. It contains 695 mg/100 grams of serving.
Sea buckthorn is one plant whose leaves, flowers, seeds and fruits are only used for medicinal purposes.
It helps to treat Arthritis Gastrointestinal ulcers, gouts and skin rashes.
Its tea from the leaves is used for consumption of Vitamin C, antioxidants and amino acids. It lowers blood cholesterol and prevents blood vessel disease in addition to boosting immunity.
5. Indian Gooseberry
Indian gooseberry is also one of the top foods that contain vitamin c. It contains 445 milligrams per 100 grams of serving.
Indian gooseberry is 80% water and is rich in dietary fiber and carbohydrates.
Indian Gooseberry contains many phytochemicals and antioxidants, reduces cholesterol, controls blood sugar and prevents constipation. It is also anti cancer and improves liver health.
6. Rose Hip
Rose hip is an accessory fruit of rose plants. It is known with different names in different parts of the world ranging from rose hep, rose haw, hilberries, hip fruit, hop fruit etc. It is usually red to orange color but can be dark shades of purple in some cases.
You would not imagine Rosehip in what foods have a vitamin c list. But you will be surprised to know that it contains 426 milligrams of vitamin c per 100 grams of serving.
It lowers cholesterol, prevents cancer and improves immunity. Other benefits of rose include treatment of inflammations, prevent diabetes, regulates blood pressure and aids in digestion.
7. Green Chilli
Green chilli tooi falls under top vitamin c food sources. It contains 246 milligrams of Vitamin C per hundred grams of servant.
Green chillies rich in dietary fibre. They are also rich in vitamin B6 iron Copper and potassium.
Green chillies keep your skin healthy, improve digestion process and help in weight loss.
If you can wear the hottest green chilli then munch it for health benefits.
8. Guava
Guava is yet another top item from vitamin c foods list that contains 228 milligrams 100 grams.
Guava is also one of the richest sources of dietary fibre. It improves immunity, promotes healthy skin and fertility. It helps in regulating more metabolism leading to healthy weight loss.
So don't forget to enjoy every day during the season.
9. Blackcurrant
Blackcurrant is also a food high in vitamin C. It contains 200 milligrams per 100 grams.
In addition to high Vitamin C content blackcurrants have plenty of antioxidants anthocyanins. They improve your immunity, treat sore throat and flu.
Black currant smooth skin and improve heart health.
Over consumption of blackcurrants can cause soft stools and industrial gases.
10. Parsley
Parsley contains 133 milligrams of Vitamin C per 100 grams of serving.
Parsley is packed with antioxidants, essential oils and other nutrients.
It reduces inflammation and increases immunity.
Hard play acts as a natural diuretic which helps to reduce bloating, kidney stones, urinary tract infections and gall bladder infections.
It improves digestion and helps to prevent certain types of cancers.
11. Red Bell Pepper
Red bell pepper contains 128 milligrams of Vitamin C 100 grams of serving.
Red wallpapers are loaded with nutrients Vitamins, Folic acid potassium and fiber. They are high in beta carotene.
It improves blood circulation and keeps your skin healthy and young. It fights skin blemishes too
Researchers have found that red bell pepper increases body temperature which in turn helps in burning Calories and reducing weight.
12. Kale
Kale has 120 milligrams vitamin C for 100 grams of serving.
Kale is low in calories, high in fibre has no fat. It is rich in Iron and Vitamin K and filled with powerful antioxidants. It is a great anti inflammatory food which helps to improve your cardiovascular health.
It improves digestive have as well as absorption of iron in the body.
13. Kiwi Fruit
Kiwi fruit contains 90 milligrams of Vitamin C for 100 grams.
Kiwi is also a good source of dietary fibre it helps in digestion. It contains a good amount of folate vitamins and minerals to give you beautiful skin.
It reduces blood pressure and helps in preventing heart diseases.
It induces sleep so if you are sleep deprived then eat a Kiwi fruit in the evening before going to bed.
14. Broccoli
Broccoli also contains 90 milligrams of Vitamin C per 100 grams.
Broccoli is also a great source of Folic acid potassium and dietary fibre.
The high Vitamin C content of broccoli helps to protect the body from oxidative stress of free radicals.
Broccoli prevents cancer, improves digestion, lowers cholesterol and detoxifies the body.
It reduces allergic reactions, reduces inflammation and improves immunity.
15. Loganberry
Loganberry is also another good source of vitamin C. It contains 80 milligrams vitamin c per 100 grams of serving.
Loganberry contains a large concentration of gallic acid ellagic acid and rutin making it powerful antimicrobial food.
Rich in antioxidants and other essential nutrients, loganberries improve skin and delay the aging process.
It is low in calories, carbohydrates and fats but rich in dietary fiber. This helps in healthy weight loss
16. Red Currant
Red currant also contains 80 milligrams of Vitamin C for 100 grams of serving.
Red current is packed with dietary soluble fibre which helps to reduce cholesterol in the body.
It also contains iron in antioxidants your body away from the oxidative stress of free radicals.
Due to Vitamin C content it provides good collagen to maintain healthy skin for longer to look younger.
Red current also increases immunity.
17. Brussels Sprout
You would have perhaps not imagined that it falls under the category of foods that have vitamin c. Even Brussels sprouts also contain 80 milligrams of Vitamin C for 100 grams of serving.
Brussels sprouts are very low in saturated fat and cholesterol in addition to being a good source of riboflavin magnesium and phosphorus.
In addition to high Vitamin C content brussel sprout also has vitamin A Vitamin B6 thiamine and Folic acid.
It increases immunity and reduces inflammation.
18. Cloudberry
Cloudberry like other Baris is also a good source of vitamin C. It contains 60 milligram per 100 grams.
Cloudbabies offer multiple health benefits including increasing immunity, better teeth and gum health, protection from free radicals, improve wound healing and prevent self from damages.
Due to high content of Vitamin A and Vitamin C cloudberry is improve blood circulation and digestive health
19. Elderberry
Elderberry also contains 60 milligrams of Vitamin C for 100 grams of serving.
Elderberries display excellent immune boosting capabilities. Its tea helps in getting rid of common cold, cough and flu.
It is a natural diuretic, helps in reducing blood sugar and reduces inflammations.
It makes your skin healthy and young.
20. Papaya
Papaya is yet another vitamin C rich food which contains 60 milligrams for 100 grams of serving.
Papaya is also rich in dietary fibre and antioxidants helping reduction in cholesterol and prevents artery blockage.
It also improves digestion, vision and overall skin health.
Women will find it very useful in reducing menstrual pain.
21. Strawberries
Strawberries are one of the most tasty berries in the coveted list of what foods are high in vitamin c. It also contains 60 milligrams Vitamin C per 100 grams of serving. They are also rich in fibre and antioxidants.
Strawberries reduce oxidative stresses to protect your heart from bad cholesterol.
Eat strawberries generously during the season to fulfill your daily requirements of Vitamin C.
22. Orange
Finally you see Orange falling in the lower ranks of the foods containing vitamin C. You would have thought orange is one of the highest Vitamin C rich foods but it is not. Yet it is a very good source of vitamin C. It contains 53 milligrams for 100 grams of serving.
Oranges reduce the possibility of stroke by reducing blood pressure and cholesterol. It improves overall heart health.
Oranges also help in preventing certain types of cancer.
It helps with diabetes and improves overall skin health for you to look younger.
23. Lemon
The biggest advantage of learning is that it improves hydration. As a result lemon water also helps in reducing weight.
It raids in digestion improves freshness of breath in help in prevention of kidney stones.
Due to high content of Vitamin C and other vitamins in improving your skin health.
24. Pineapple
Pineapple also falls in the lower ranks of vitamin c foods and drinks but it also contains 48 milligrams of Vitamin for 100 grams of serving.
Pineapples improve your bones' strength, reduce macular degeneration in old age to prevent blindness.
It is anti inflammatory and improves immunity.
Pineapple is a catalyst for improving digestion.
25 Cauliflower
Cauliflower also is rich in vitamin C. It contains 48 milligrams of Vitamin C per hundred grams of serving.
Cauliflower reduces inflammation and helps prevent cancer.
It improves blood circulation and helps protect from heart disease and brain disorders.
Cauliflower also improves digestion and AIDS in weight loss.
It is good for your health too.
Precautions and Tips
Vitamin C is generally very safe. There are no side effects of excess vitamin C as the body excretes the excess vitamin c through urine. It only retains what it needs.
- Take vitamin c rich foods regularly as this water soluble vitamin doesn't stay in the body. That is why regular supply is necessary to maintain required amounts in the body.
- Do not consume more than 2000 mg of vitamin c as it may cause diarrhea or cause stomach upset
- Get your vitamin c requirements from food as studies have found that vitamin c supplements significantly increase risks of kidney stones.
- Eat vitamin c rich foods raw or cooked them with minimum water as water soluble vitamin c is lost in water steam.
Vitamin c can interfere with certain medications as antacids and cancer and HIV/AIDS medications. Consult your doctor for guidance in such cases.