Highest Vitamin C Source | Which foods are highest in vitamin C?


Which foods are highest in vitamin C?

Vitamin C is an essential nutrient that plays an important role in many bodily functions and forms a powerful shield. But what exactly is it, and why is it so important for us? Information about this is given below.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin.. We have to get it from our diet, with fruits and vegetables being the best sources.

Benefits of Vitamin C

Boosts Immunity: Vitamin C helps increase the production of white blood cells, which are needed to fight infections and keep you healthy.

Collagen Production: Collagen is a key protein for maintaining healthy skin, bones and connective tissues. Vitamin C helps in collagen synthesis, keeping your skin beautiful and strong and joints flexible.

Antioxidant Powerhouse: Vitamin C blocks free radicals, damaging molecules that damage cells and can promote aging and chronic diseases.

Iron Absorption: Vitamin C improves the absorption of iron from plant-based sources, ensuring your body gets the right amount of this essential mineral.

Wound healing: Vitamin C helps in wound healing by promoting collagen production and blood vessel formation.

Which foods are highest in vitamin C?

How much Vitamin C do you need?

The recommended daily intake (RDI) of vitamin C for adults is 90 mg for men and 75 mg for women. However, some may need more due to factors such as smoking, stress or certain medical conditions.

Best sources of Vitamin C

The best sources of vitamin C are vegetables and fruits.

Fruits: Kakadu plum, acerola cherry, guava, kiwi, strawberry, orange, grapes, pineapple, papaya.

Vegetables: Red bell peppers, broccoli, Brussels sprouts, kale, parsley, red peppers, tomatoes, peeled potatoes, sweet potatoes.

Tips for Getting Enough Vitamin C

  • Eat a variety of vegetables and fruits daily.
  • Choose brightly colored fruits and vegetables, as they contain more vitamin C.
  • To maintain the amount of Vitamin C, eat fruits and vegetables raw or lightly cooked.
  • If you have trouble meeting your requirements through diet or have certain health problems, consider taking a vitamin C supplement.

Remember: Vitamin C is an essential part of good health. A balanced diet, regular exercise, and adequate sleep are all important for optimal health.

Which foods are highest in vitamin C?

Highest Vitamin C Foods (Source)

Fruits – (per 100 grams)

1. Kakadu Plum (Australia): 5300mg

2. Acerola Cherry (South America): 1600-3000 mg

3. Guava (tropical regions): 160-230 mg

4. Kiwi (New Zealand, China): 64 mg

5. Blackcurrants (Europe): 181mg

6. Strawberry: 89 mg

7. Orange: 53mg

8. Grapes: 47mg

9. Pineapple: 48 mg

10. Papaya: 57 mg

Vegetables – (per 100 grams)

1. Red Bell Pepper: 131 mg

2. Broccoli: 81 mg

3. Brussels Sprouts: 81 mg

4. Kale: 80 mg

5. Parsley: 132 mg

6. Cayenne Pepper: 91 mg

7. Tomato: 14 mg

8. Potatoes (with peel): 27 mg

9. Sweet Potato: 20 mg

10. Spinach: 8 mg

Seeds - (per 100 grams)

1. Pumpkin seeds: 7 mg per 100 grams

2. Sunflower seeds: 6 mg per 100 grams

3. Almonds: 5 mg per 100 grams

4. Pecans: 4 mg per 100 grams

Dry fruits – per 50 grams

1. Dried Guava: 246 mg per 50 grams

2. Dried Apricots: 51 mg per 50 grams

3. Dried Dates: 40 mg per 50 grams

4. Dried Figs: 3 mg per 50 grams

5. Raisins: 3 mg per 50 grams

Milk and dairy

1. Cow's Milk: 8 mg per 250 ml – Provides some vitamin C along with calcium and protein.

2. Yogurt (plain): 3 mg per 100 g – good source of probiotics and a little vitamin C.

Masur lentils

1. Lentils (cooked): 5 mg per 100 g – plant-based protein source with a little vitamin C.


1. Parsley: 132 mg per 100 grams

2. Thyme: 26 mg per 100 grams

3. Basil: 20 mg per 100 grams

4. Oregano: 17 mg per 100 grams

Meat fish

Meat and fish are generally not the best sources of vitamin C. Lean meats like chicken and turkey can contain about 2 mg of vitamin C per 100 grams, while fish like salmon or tuna contain very little at all.


Whole grains such as oats and brown rice may contain small amounts of vitamin C, about 2-3 mg per 100 grams. However, they are not considered an essential vitamin C source due to their low content compared to fruits and vegetables.

Remember, this is just a general idea. The amount of Vitamin C may vary depending on the individual, availability and growing methods. Aim for a diet rich in fruits and vegetables.


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