Top 26 High Vitamin C Foods
Vitamin C is one of the essential vitamins, which not only helps in daily functioning of the body but also helps in ameliorating the health of an individual. HOW? HOW MUCH VITAMIN C IS REQUIRED PER DAY? AND MANY OTHER QUESTIONS, refer to this 10 Mind-Blowing Benefits of Vitamin C.
If you are facing difficulty in completing your vitamin C adequacy, then you have come to the right place for the solution.
Here’s the list of “TOP 26 HIGH VITAMIN C FOODS” which will not only help you to complete your adequate vitamin C intake but also these foods are massively beneficial for the body because of its different properties and phytochemicals.
Interesting, isn’t it? Let’s dive further! 25 High Vitamin A Foods (Non-Vegetarian, Vegetarian And Vegan)
26 High Vitamin C Foods
1) Kakadu Plum
Plums are generally rich in vitamin C, 100 gm of plums have 9-10 mg vitamin C. But among all the plums, Kakadu plums have the highest vitamin C content. 100 gm of Kakadu plums have 2,300-3,000 mg vitamin C in it.
Kakadu plums are also known as ‘Billygoat plums’ and ‘Green plums’. Kakadu plums also have a high content of dietary fiber, sodium, copper, thiamine, magnesium, zinc, calcium and iron.
Kakadu plums help to reduce oxidative stress due to high amounts of antioxidants, regulate blood pressure and also deal with various skin issues.
2) Acerola Cherry
Acerola cherry is another one of the highest sources of vitamin C. 100 gm of Acerola cherries have 1,000-4,500 mg vitamin C content in it.
Acerola cherry is also known as ‘Guarani cherry’, ‘Barbados cherry’, ‘West Indian cherry’. Acerola cherry has a lot of minerals like manganese, calcium, iron, potassium, phosphorus and selenium. Also it is rich in vitamin B1, vitamin B2, vitamin B3 and vitamin B9.
Acerola cherry helps in soothing skin issues and digestive issues. It also has antidepressant, antimicrobial and antifungal properties.
3) Amla (Indian Gooseberry)
Among all the high vitamin C foods, amla is the most amazing one because it possesses tremendous health benefits. 100 gm of amla contains 400-1000 mg vitamin C.
Amla has numerous vitamins and minerals like vitamin E, vitamin A, phosphorus, carotene, calcium and iron. It also helps in dealing with digestive issues, skin issues and has anticancer, anti-inflammatory, antimicrobial and antifungal properties. Read more about Amla [5 Astounding Benefits of Amla].
100 gm guava contains 225-230 mg vitamin C which is absolutely great. Guava has a significant amount of manganese, phosphorus, zinc and magnesium in it.
Guava also helps to keep your eye healthy, reduces the risk of heart diseases and cancer. It also works greatly against stress due to its anti-stress property.
5) Black Currant
100 gm black currant has an estimated level of 180-182 mg vitamin C in it. Black currant is widely used in making jams, pickles and preserves.
Black currant has a significant amount of vitamin B1, vitamin B2, vitamin B5, manganese, magnesium, potassium, antioxidants and GLA.
Black currant acts as a skin soother, eye treater and heart helper.
6) Bell Pepper
Bell pepper which is also renowned as ‘Capsicum‘ is a great source of vitamin C. The content of vitamin C varies according to its type:
- 100 gm Green Bell Pepper has an estimated vitamin C content of 80 mg.
- 100 gm Red Bell Pepper has around 128 mg vitamin C in it.
- 100 gm Yellow Bell Pepper has an estimated vitamin C content of 185 mg.
So the highest vitamin C is present in ‘Yellow Bell Pepper’. Bell peppers are extremely high in vitamin A, vitamin K1, vitamin E, potassium, iron, magnesium and folate.
Bell peppers are low in calories, high in nutrition and antioxidants and also promote eye health.
7) Mustard Spinach
All the green leafy vegetables are enormously healthy for the body as they have massive amounts of antioxidants and essential vitamins and minerals in them. But among all, mustard spinach is the one which is highest in vitamin C.
100 gm of mustard spinach has 130 mg vitamin C in it, whereas other green-leafy vegetables have 30 mg vitamin C on average.
Mustard spinach combats against diabetes and improves skin health. It is also considered a potent source of vitamin A, vitamin B6, vitamin E and copper.
100 gm kiwi is loaded with 90-93 mg vitamin C. Kiwi has numerous vitamins and minerals like vitamin A, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9 and a lot more.
Kiwi has a significant contribution in maintaining heart health and digestive health.
100 gm of broccoli has around 88-90 mg vitamin C. It also has a significant amount of vitamin K, folate, iron, potassium, manganese and fiber. It also helps in cancer prevention, improving eye health and reducing cholesterol levels.
10) Brussels Sprouts
100 Brussels sprouts are loaded with 85 mg vitamin C. It is also a rich source of vitamin K and folate and pretty high in fiber as well.
Brussels sprouts reduce inflammation and help in maintaining healthy blood sugar levels.
100 gm of lychee contains 70-72 mg vitamin C and it is also a great source of copper and potassium. It helps in reducing the risk of several chronic diseases.
Papaya is also another delicious and healthy option to complete your vitamin C adequacy. 100 gm papaya has 60-62 mg vitamin C content. It is also rich in vitamin A, folate and potassium.
It has powerful anticancer, anti-inflammatory and antioxidant effects and also helps in improving heart health and digestive issues.
100 gm strawberries have 58-60 mg vitamin C in it and it is also a great source of folate, potassium and manganese. It helps in blood sugar regulation, cancer prevention and ensures good heart health.
Orange is another delicious and amazing option to go for. 100 gm of oranges contain 53-55 mg vitamin C in it. It helps in collagen synthesis, boosts immunity and makes skin more healthy and radiant.
100 gm lemon has an estimated level of 55 mg vitamin C in it. It is easily available and affordable. People generally prefer to have it with warm water and an empty stomach in the early morning. This helps in strengthening the digestive system. Also lemon supports heart health and reduces the risk of cancer as well.
100 gm cauliflower is filled with 45-50 mg vitamin C. Cauliflower is one of the tastiest vegetables, you can have to be vitamin C adequate. It is immensely high in fiber, folate, calcium and potassium.
It is essential for brain development and also supports the immune system and hormonal balance.
Pineapple is also enriched with ample vitamin C. 100 gm pineapple has 45-48 mg vitamin C in it. It is also a potent source of copper, manganese, vitamin B6, thiamine and so on.
It also helps in boosting the immune system, soothing inflammation and reduces the risk of cancer.
Cabbage is also a part of the cauliflower family. 100 gm of cabbage contains 35-60 mg vitamin C depending upon its type. It boosts the digestive system and lowers cholesterol levels and blood pressure.
100 gm of muskmelon had 35-37 mg vitamin C content in it. Muskmelon is also known as ‘Cantaloupe’ and it is counted among the most hydrating fruits as it has 90% water in it.
Muskmelon is also a great source of carotenoids, calcium, potassium, magnesium, niacin and folic acid. It also supports hair growth, skin health and immune system.
100 gm of mango contains 35-37 mg vitamin C and it is one of the most delicious and low caloric options to have. Mangoes are packed with numerous vitamins and minerals like vitamin A, vitamin B6, vitamin E, magnesium, riboflavin and thiamine.
Mangoes support heart health, eye health, digestive health and also help in boosting the immune system.
Grapefruit is also a nice option to meet your daily vitamin C intake. It is low in calories, high in nutrition and very healthy.
100 gm of grapefruit has 30-34 mg vitamin C content. Grapefruit helps in improving heart health, reducing the possibility of kidney stones and also strengthens your immune system.
Tomato is one of the most used vegetables and 100 gm of tomatoes contain 21-25 mg vitamin C. Tomatoes are immensely rich in vitamin A, potassium and phosphorus.
Tomato keeps your blood from clotting, boosts immunity, eases inflammation and reduces cholesterol levels.
100 gm avocado contains 10 mg vitamin C. Avocado is an excellent source of fiber, vitamin k, vitamin E, vitamin B2, vitamin B3, vitamin B5 and vitamin B6.
Avocado is immensely beneficial for gut health, heart health and it is a great food item which can be used for healthy weight gain.
24) Sprouts (Green Gram)
Sprouts are also known as ‘Green gram’ and ‘Mung beans’ which have 13 mg vitamin C in 100 gm. It is one of the highest sources of protein and it is also loaded with various vitamins and minerals.
Sprouts have an enormous amount of zinc, calcium, potassium, beta-carotene, vitamin K and folate. Sprouts help in improving eye health and boosting hair growth.
Potato is another great option to complete your vitamin C adequacy. 100 gm potatoes have 12 mg vitamin C. Potato is one of the most used vegetables and that is why it is very easy to incorporate in one’s diet.
Potato has a significant amount of high quality carbohydrates, fiber, vitamin B6, potassium, manganese, magnesium, niacin and folate.
Potato helps you to gain healthy weight, improves digestive health and it is also gluten free.
100 gm of watermelon has an amount of 8-10 mg vitamin C. Watermelon is one of the highest hydrating fruits because it is made up of 92% water.
Watermelon is also extremely rich in several other vitamins and minerals like vitamin A, phosphorus, calcium and potassium.
Watermelon helps in reducing blood pressures, reduces muscle soreness and reduces the risk of heart disorders. Top 5 Scientifically Proven Benefits of Coconut Water
Vitamin C is an extremely essential vitamin and incorporating any of these above mentioned high vitamin C foods will help you to meet your daily requirement while rendering you the additional health benefits. This above mentioned list of TOP 26 HIGH VITAMIN C FOODS is all what you need! 25 High Vitamin A Foods (Non-Vegetarian, Vegetarian And Vegan)