Best Vitamin C Rich Foods List You must Eat Often

Vitamin C is known as Ascorbic acid and is essential for the proper growth and development of the body. You have to take it daily as the body cannot store this vitamin. Vitamin C is needed for the production of collagen and also helps in the absorption of iron from plant based foods. You can also protect your body from infections by having Vitamin C regularly.

Vitamin C Rich Foods

Food Sources that are Rich in Vitamin C:


Amla contains about 600 to 1800 mg of Vitamin C per 100 gm. Fresh amla juice provides you 20 times more of Vitamin C than orange juice.


Apricots help in reducing the cholesterol levels and keep away diseases of the heart. It is rich in Vitamin C and contains very less calories.

Bell peppers:

Red bell pepper is an excellent source of Vitamin C. You get 142 mg of Vitamin C from one cup of raw red bell pepper. Green bell pepper gives you 51 mg while yellow bell pepper provides you 124 mg of Vitamin C.


Berries like raspberries, blackberries and strawberries are highly nutritious and rich in Vitamin C. berries help in improving the memory and protect the body from cancer and diseases of the heart.


Broccoli is delicious whether you take it raw or in the cooked form. it protects you from infections and makes the immune system strong. You get 89 mg of Vitamin C by consuming 100 gm of broccoli.

Brussels sprouts:

You get 550 mg of Vitamin C from one serving of Brussels sprouts. Vitamin K and A, potassium, folate and dietary fiber are also found in good amounts in Brussels sprouts.


Cauliflower is good for your health and you get 46 mg of Vitamin C from 100 gm of this vegetable. It is also rich in dietary fiber and folate.


Cherries are rich sources of Vitamin C. By consuming 1 cup of West Indian cherries you get 1650 mg of Vitamin C. Cherries are rich in fiber and very effective for losing weight in a healthy way.


Cabbages are very nutritious and a rich source of Vitamin C. You get 4 mg of Vitamin C by consuming 1 cup of cabbage. It is half the amount of vitamin that you need daily. You can also prevent cancer and heart diseases by having cabbage regularly. One cup of red cabbage contains 51 mg of Vitamin C and many other essential nutrients.

Citrus fruits:

Among citrus fruits, orange contains the highest amount of Vitamin C. A medium sized orange provides you 70 mg of Vitamin C and 62 calories. This fruit is a favorite with most of the people. Grape fruit and lemon contain 31.2 mg and 53.0 mg of Vitamin C respectively.


Cloves as well as other spices that we use in cooking are excellent sources of Vitamin C. By including one spoon of ground cloves in your daily diet, you get 6 mg of Vitamin C. Most of the dishes in India include cloves.


You get red, yellow and green chillies in the market. Red and yellow chillies contain about 65 mg of Vitamin C. get 200 mg of Vitamin C.


One fourth of a medium sized cantaloupe contains 47 mg of Vitamin C. It is also rich in Vitamin A and potassium.


Guava is a rich source of Vitamin C and you get 228 mg of this vitamin from 100 gm of guava. It is highly nutritious and excellent for your health.


Kiwi is also rich in Vitamin C. you get 70 mg of this vitamin from a medium sized kiwi.


Mango is a delicious fruit and a favorite with all. It is a rich source of Vitamin C. Consuming an average sized mango provides you 54 mg of Vitamin C, which is the amount you need per day. Mangoes are also rich in other vitamins and minerals and are good for your health.


Potatoes are easy to store, not very expensive and you can make a lot of dishes with is very easily. It is a good source of Vitamin C as well as carotenoids, fiber and flavonoids.


Papaya is a storehouse of Vitamin A and C, as well as potassium and fiber. By consuming one medium sized papaya, you get 182 mg of Vitamin C, which is three times more than your daily requirement of the vitamin.


One medium sized cup of fresh pineapples provides you 79 mg of Vitamin C. Pineapples are also good for getting relief form stomach problems and to prevent constipation.


Plant based proteins are found in high quantities in fresh green peas. It is also a rich source of Vitamin C, iron and many other important nutrients and keeps you away from depression, cancer, macular degeneration and high blood pressure. The antioxidant properties of green peas protect you from cataract and help in fighting against the free radicals.


Rosehips are consumed only in cooked form. By having 100 gm of rosehips you.


Spinach is a rich source of Vitamin C and is excellent for your health.

Thyme and other herbs:

Thyme, whether it is fresh or dried, contains abundant Vitamin C. you get 133 mg of this vitamin from 100 gm of thyme. They are added to soups, salads and stews. 100 gm of parsley contains 133 mg of Vitamin C and you get 12 mg of this vitamin from one tablespoon of coriander leaves.


Vitamin C is found in abundance in tomatoes, especially the sun dried ones. You get more than 100 mg of Vitamin C by consuming 100 gm of tomatoes. You can make lots of preparations with tomatoes and also add it to salads or sandwiches.


Turnips contain high amounts of Vitamin C and amino acids. It is also rich in complex carbohydrates and fiber.

You may also like...

Leave a Reply

Your email address will not be published. Required fields are marked *


Get the Facebook Likebox Slider Pro for WordPress