Which Fruits and Vegetables Contain High Vitamin C?

We all need nutrient-rich foods in our daily life as different kinds of nutrients are responsible for maintaining a good and healthy immune system.

Vitamin C is one such essential nutrient that needs to be included in our daily diet. One’s body needs this nutrient for many essential functions and its potent antioxidants.

Some of us may tend to skip the foods that contains vitamin C as we may be unaware of the foods that are rich in this important nutrient. So to help you guys out, we have jotted down a list of a few fruits and vegetables that one can include in their diet.

List of High Vitamin C Rich Foods

As said above, taking vitamin C rich foods can help one in many ways. So have a look at the list of the food that one can have in the diet as per choice –

1. Broccoli 

Broccoli includes 89 mg of vitamin C per 100 grams. Half a cup of boiled broccoli can provide up to 57% of the daily value (DV) for vitamin C. This may help in lowering the risk of inflammatory diseases.

2. Papaya

Papayas are a very good source of vitamin C. One single average fruit provides 224 percent of possible vitamin C intake from daily to daily diet. One medium papaya has about 120 calories including 18 grams of sugar, 5 grams of fiber, and 30 grams of carbohydrate.

3. Red Cabbage

Red / Purple cabbage contains a good amount of vitamin C. This low-calorie, antioxidant-rich vegetable is also a good source of vitamin A, B6, and K. Red cabbage may help your body in protecting against certain cancers, vision loss, and heart disease.

4. Red and Green Chili Peppers

Green chili is loaded with vitamin C and beta-carotene. Green chillies are immense for skin, immune system, and healthy eyes. Whereas red chilies are also rich in vitamin C which supports maintaining a healthy immune system and helps to fight chronic diseases. Just make certain to stock up the chili peppers in a dark cool area because these may lose their vitamin C when they are exposed to air, light, and heat.

5. Capsicum

Capsicums are amongst the best sources of nutritional vitamin C and are high in antioxidant levels. When cooked the vitamin C intensity is somewhat lower. They are also known as sweet peppers. Capsicums are little in kilojoules and a high-quality source of potassium, iron, and vitamin B6.

6. Pineapple

Pineapple contains a high amount of vitamin C and manganese. These fruits can also be a superior way to get significant nutritional bromelain (an enzyme) and fiber.

7. Kiwi fruit

This fruit is known for its vita C contain. Kiwifruit might help in improving immunity and cholesterol oxidative stress. Kiwis have 93 mg of vitamin C per 100 grams. One average-sized kiwi provides 79% of the DV for vitamin C. It in turns benefits blood circulation and boosts the immunity system.

8. Strawberry

Strawberries contain potent and various mixes of folate, vitamin C, flavonoids, manganese, and other beneficial antioxidants. It includes 59 mg of vitamin C per 100 grams. One cup of strawberry delivers 89 mg of vitamin C. This nutritious fruit might help in keeping your heart and brain health.

9. Lemon

Lemons are full of minerals, phytonutrients, antioxidants, and vitamins. This food is especially a superior source of folate and vitamin C. Lemon is one of the largely admired acid citrus fruits according to the Purdue University Horticultural Department.

10. Brussels Sprout

Brussels sprouts are rich in vitamin C. 100 gm Brussels sprouts contain 62 mg of daily vitamin C. Vitamin C is very imperative for the increase and fix of tissues in the body.

11. Orange

This fruit contains 53 mg of vitamin C per 100 grams. One average orange offers 70 mg of vitamin C. Other citrus fruits like mandarins, limes, and grapefruit are also good quality sources of this vitamin C.

12. Guava

A low level of vitamin C can be a reason for increasing the risk of illness and infections. Guava is an excellent fruit that can help to include nutrients in your daily routine as they are one of the rich food bases of vitamin C. In fact, one guava can provide about twice the Reference Daily Intake (RDI) for vitamin C.

13. Cauliflower

One cup of chopped up raw cauliflower is packed with vitamin C. It contains a massive 77 percent of your day-to-day needs which helps reduce cholesterol; aids iron assimilation and puts off cellular damage. It is an exceptional source of nutritional fiber for digestion, vitamin B6 for metabolism, and chlorine and vitamin K to prevent blood clotting.

14. Cantaloupe

On the basis of USDA Trusted Source, 1 cup of cantaloupe contains more than 100 percent of the suggested daily value (DV) of vitamin C. According to the mayo clinic, vitamin C is involved in the making of blood vessels, collagen in bones, cartilage, and muscle. Cantaloupe also helps in digestion, keeps your heart, skin, and hair healthy. It even helps one to remain hydrated.

15. Grapefruit

Grapefruit is a high source of antioxidants such as vitamin C. A small grapefruit can have 68.8 mg of vitamin c. The recommended intake of vitamin C in an adult is 75 mg per day and for women, it is 90 mg. Grapefruit may also help in weight loss, lower the bad LDL cholesterol and triglyceride levels. Moreover, it might also help in controlling blood sugar and also act as an immune booster.

16. Mango

As we know that taking mangoes has many health benefits as it is rich in many nutrients. This fruit is a very excellent source of both vitamin A and vitamin C. This helps in playing a great role in boosting the immune system and keeping eyes healthy.

17. Black Currant

These fruits are spectacularly rich with a good amount of micronutrients. Blackcurrants are an excellent source of vitamin C. It contains vitamin C three times more than oranges. Blackcurrants also help to promote our cardiovascular health, helps the brain to function, and in the prevention of premature aging in the human body.

18. Indian Gooseberry (Amla)

Indian gooseberry juice contains an excellent amount of vitamin C. So when this juice is blended with other fruit juice it boosts the vitamin C content in addition to the nutritional quality.

19. Raspberry

This fruit contains high antioxidants such as vitamin C, garlic acid, and quercetin that may help in fighting against circulatory disease, heart disease, age-related decline, and cancer.

20. Spinach

This leafy vegetable is rich in vitamins which are powerful antioxidants. It helps in maintaining a good immune system and in skincare. Spinach is among a wonderful nutrient-rich vegetable. It has a high amount of vitamin C, K, carotenoids, calcium, folic acid, and iron.

21. Red Currant

It contains many nutrients but vitamin C is the most significant. Indeed it contains four times more the amount of vitamin C than orange and double the amount of antioxidants like blueberries. There are many benefits of vitamin C which is essential for anti-aging and skincare.

22. Lychee

This food contains a good quantity of vitamin C. Lychee is a wealthy source of vitamin C that is needed for the production of blood. It provides copper, manganese, iron, folate, and magnesium that are needed for the formation of the red blood cell.

These were some of the fruits and vegetables that are rich in vitamin C. So next time while including foods in your diet don’t forget to include some of them as per your choice to fulfill the need for vitamin C to maintain a healthy and energetic lifestyle.