Vitamin C is one of the most essential nutrients your body needs for optimal health. This powerful water-soluble vitamin acts as an antioxidant and plays crucial roles in immune function, collagen production, wound healing, and cardiovascular health. While citrus fruits are commonly known as vitamin C sources, many other foods contain even higher amounts of this vital nutrient.
The current Daily Value (DV) for vitamin C is 90 mg for men and 75 mg for women. Getting enough vitamin C through your diet supports connective tissue health, bone strength, and tooth health. Here are 20 exceptional food sources that can help you meet and exceed your daily vitamin C requirements.
1. Kakadu Plums
The Kakadu plum is an Australian native superfood that contains the highest known concentration of vitamin C of any food on earth. With up to 2,907 mg per 100 grams, it contains 100 times more vitamin C than oranges.
Just one plum (approximately 15 grams) provides between 350 to 480 mg of vitamin C, which is more than 400% of the daily value. Beyond vitamin C, Kakadu plums are rich in potassium, vitamin E, and the antioxidant lutein, which supports eye health.
2. Acerola Cherries
Red acerola cherries are among the most potent sources of vitamin C available. Just half a cup (49 grams) delivers an impressive 1,650 mg of vitamin C, which represents over 1,800% of the DV.
These small but mighty cherries provide antioxidant and anti-inflammatory properties that protect your body from oxidative stress. They’re also rich in polyphenols, plant compounds that reduce inflammation and promote cardiovascular health.
3. Rose Hips
Rose hips are the small, sweet, and tangy fruits from the rose plant. These nutritional powerhouses contain 426 mg of vitamin C per 100 grams, providing 473% of the DV.
Rose hips have been traditionally used in herbal remedies and can be consumed as tea, jam, or supplements. Their high vitamin C content makes them an excellent choice for supporting immune function during cold and flu season.
4. Chili Peppers
Chili peppers pack both heat and nutrition. One green chili pepper contains 109 mg of vitamin C (121% DV), while one red chili pepper delivers 65 mg (72% DV).
Research suggests that consuming hot red chili peppers may have various health benefits, though more studies are needed. Adding chili peppers to your meals is an easy way to boost your vitamin C intake while enhancing flavor.
5. Guavas
A single guava contains 125 mg of vitamin C, which is 138% of the DV. This tropical fruit is particularly rich in the antioxidant lycopene, which gives it potential anticancer properties.
Guavas are also an excellent source of dietary fiber, which supports digestive health and may help prevent constipation. The fruit can be eaten fresh, juiced, or added to smoothies.
6. Sweet Yellow Peppers
The vitamin C content in bell peppers increases as they ripen and mature. Yellow peppers are the most vitamin C-rich variety, with one large yellow pepper providing 342 mg of vitamin C (380% DV).
This amount is more than twice what you’ll find in green peppers. Sweet yellow peppers can be eaten raw in salads, roasted, stuffed, or sautéed as part of various dishes.
7. Black Currants
Half a cup (56 grams) of black currants contains 102 mg of vitamin C, representing 113% of the DV. These small dark berries get their rich color from anthocyanins, powerful antioxidant compounds.
Diets high in both vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases such as heart disease, cancer, and neurodegenerative conditions.
8. Cantaloupe
This sweet, refreshing melon is packed with both vitamin A and vitamin C. One cup of sliced cantaloupe contains 17 mg of vitamin C, which is 19% of the recommended daily amount for adults.
Cantaloupe is also high in water content, making it an excellent choice for hydration during hot weather. Its natural sweetness makes it a popular breakfast fruit and snack option.
9. Parsley
Fresh parsley is more than just a garnish. Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the DV.
Parsley is also an excellent source of vitamin K, which is essential for blood clotting and bone health. Add fresh parsley to salads, soups, sauces, and main dishes to boost both nutrition and flavor.
10. Mustard Spinach
One cup of raw chopped mustard spinach provides 195 mg of vitamin C (217% DV), making it one of the most vitamin C-dense leafy greens available.
Even when cooked, which reduces vitamin C content, one cup of cooked mustard greens still provides 117 mg of vitamin C (130% DV). This dark, leafy cruciferous vegetable also contains vitamin A, potassium, calcium, manganese, fiber, and folate.
11. Kale
Kale is a nutritional powerhouse among cruciferous vegetables. A 100-gram portion of raw kale provides 93 mg of vitamin C (103% DV).
Kale also supplies large amounts of vitamin K and the carotenoids lutein and zeaxanthin, which support eye health. While cooking reduces vitamin C content, pressure cooking can actually increase the bioavailability of other health-promoting compounds in kale.
12. Kiwis
One medium kiwi packs 56 mg of vitamin C, which is 62% of the DV. This fuzzy brown fruit with bright green flesh is easily portable and makes an excellent snack.
Research suggests that kiwis can inhibit blood platelet aggregation, potentially reducing the risk of blood clots and stroke. Kiwi consumption may also support immune system function.
13. Broccoli
This cruciferous vegetable is a nutrition superstar. Half a cup of cooked broccoli provides 51 mg of vitamin C (57% DV).
Studies suggest that eating plenty of cruciferous vegetables rich in vitamin C may be associated with decreased cancer risk. Broccoli is also high in fiber, vitamin K, folate, and various antioxidants.
14. Brussels Sprouts
Half a cup of cooked Brussels sprouts provides 48 mg of vitamin C (41% DV). These mini cabbage-like vegetables are high in many vitamins, including vitamin K and vitamin A.
Both vitamin C and K are important for bone health. Vitamin C aids in collagen formation, which is the fibrous structural component of bones. Research suggests vitamin C may play a role in preventing and treating osteoporosis.
15. Lemons
One whole raw lemon contains 45 mg of vitamin C (50% DV). The vitamin C in lemon juice acts as a potent antioxidant, which is why it can prevent other fruits from browning when applied to cut surfaces.
Lemons are incredibly versatile and can be used in beverages, dressings, marinades, and desserts. Starting your day with warm lemon water is a popular way to increase vitamin C intake.
16. Lychees
One lychee provides nearly 7 mg of vitamin C (7.5% DV), while a one-cup serving provides 151% of the DV. These sweet, fragrant fruits are popular in Asian cuisine.
Lychees contain polyphenol compounds including gallic acid, rutin, epicatechin, chlorogenic acid, caffeic acid, kaempferol, quercetin, luteolin, and apigenin, all of which provide various health benefits.
17. American Persimmons
While Japanese persimmons are more commonly known, the native American persimmon contains almost nine times more vitamin C. One American persimmon contains 16.5 mg of vitamin C (18% DV).
These orange fruits resemble tomatoes and have a sweet, honey-like flavor when fully ripe. They can be eaten fresh or used in baking and cooking.
18. Papayas
One cup (145 grams) of papaya provides 88 mg of vitamin C (98% DV). This tropical fruit has been studied for its potential health benefits.
Research indicates that papaya extracts may help treat symptoms of chronic conditions through their antioxidant properties. Papayas also contain the enzyme papain, which aids in digestion.
19. Strawberries
One cup of sliced raw strawberries (166 grams) provides 97 mg of vitamin C (108% DV). These popular berries contain a potent mix of vitamin C, manganese, flavonoids, folate, and other beneficial antioxidants.
Studies suggest that strawberry consumption may support brain function, lower systolic blood pressure, and increase antioxidant capacity in the body.
20. Oranges
No list of vitamin C foods would be complete without oranges. One medium orange provides 83 mg of vitamin C (92% DV). Oranges and other citrus fruits make up a significant portion of dietary vitamin C intake worldwide.
A medium mandarin orange contains 24 mg of vitamin C (27% DV). Both fresh oranges and orange juice are excellent sources of this essential nutrient.
Health Benefits of Vitamin C
Adequate vitamin C intake provides numerous health benefits beyond preventing deficiency. This essential nutrient supports:
- Immune Function: Vitamin C stimulates the production and function of white blood cells, which protect your body against infection.
- Collagen Production: Vitamin C is essential for synthesizing collagen, the most abundant protein in your body, crucial for skin, bones, and connective tissue.
- Antioxidant Protection: As a powerful antioxidant, vitamin C protects your cells from damage caused by free radicals.
- Iron Absorption: Vitamin C enhances the absorption of non-heme iron from plant-based foods.
- Cardiovascular Health: Adequate vitamin C intake may support heart health and help maintain healthy blood pressure.
- Wound Healing: Vitamin C plays a critical role in all phases of wound healing.
How to Maximize Vitamin C Intake
To get the most vitamin C from your food:
- Eat Raw When Possible: Heat destroys vitamin C, so consuming fruits and vegetables raw preserves their vitamin C content.
- Store Properly: Vitamin C degrades over time and with exposure to light and air. Store produce properly and eat it fresh.
- Steam or Microwave: If cooking vegetables, use methods that minimize water contact and cooking time, such as steaming or microwaving.
- Don’t Overcook: Cook vegetables until just tender to preserve more vitamin C.
- Eat a Variety: Different foods contain different amounts of vitamin C and other beneficial nutrients.
Signs of Vitamin C Deficiency
While severe vitamin C deficiency (scurvy) is rare in developed countries, mild deficiency can occur. Signs may include:
- Fatigue and weakness
- Irritability and mood changes
- Slow wound healing
- Dry, rough, or scaly skin
- Easy bruising
- Bleeding gums and loose teeth
- Frequent infections
- Joint pain and swelling
If you suspect a vitamin C deficiency, consult with a healthcare provider for proper evaluation and guidance.
Who Needs More Vitamin C?
Certain groups may benefit from increased vitamin C intake:
- Smokers: Smoking increases oxidative stress and vitamin C requirements.
- Pregnant and Breastfeeding Women: Increased needs during pregnancy and lactation.
- People with Limited Diets: Those who don’t consume adequate fruits and vegetables.
- Individuals with Certain Medical Conditions: Some health conditions may increase vitamin C needs.
- Older Adults: Age-related changes may affect vitamin C absorption and utilization.
If you fall into any of these categories, consider discussing your vitamin C needs with a healthcare professional.
Frequently Asked Questions
Which food is highest in vitamin C?
The Kakadu plum contains the highest concentration of vitamin C, with up to 2,907 mg per 100 grams. Just one plum delivers around 484% of the daily value, making it the richest known source of vitamin C.
What is an excellent source of vitamin C?
Red acerola cherries are an excellent source, containing 825 mg of vitamin C (916% DV) in just half a cup (49 grams). They’re followed by Kakadu plums, rose hips, and various peppers.
Are bananas high in vitamin C?
Bananas contain about 8.7 mg of vitamin C per 100 grams (approximately one medium banana), making them an adequate but not exceptional source of vitamin C compared to other fruits.
Can you get too much vitamin C from food?
It’s very difficult to consume too much vitamin C from food alone. Excess vitamin C from dietary sources is simply excreted in urine. However, very high doses from supplements may cause digestive upset in some people.
How much vitamin C do I need daily?
The recommended daily intake is 90 mg for adult men and 75 mg for adult women. Smokers need an additional 35 mg per day. Pregnant and breastfeeding women have higher requirements.
The Bottom Line
Vitamin C is essential for immune system health, connective tissue integrity, heart and blood vessel function, and numerous other vital body processes. While citrus fruits are the most well-known source of vitamin C, many other fruits and vegetables contain even higher amounts of this crucial nutrient.
From exotic Kakadu plums and acerola cherries to common foods like bell peppers, strawberries, and broccoli, there are numerous delicious ways to meet your daily vitamin C requirements. Incorporating several of these vitamin C-rich foods into your daily diet ensures adequate intake and provides a wide range of other beneficial nutrients and antioxidants.
A diet rich in vitamin C through whole foods is an essential step toward optimal health, disease prevention, and overall wellness. Aim to include a variety of these foods in your meals and snacks to maximize your vitamin C intake and enjoy the many health benefits this powerful vitamin provides.
Sources:
- National Institutes of Health Office of Dietary Supplements – Vitamin C Fact Sheet
- USDA FoodData Central
- PubMed Central – National Library of Medicine
- FDA – Daily Value on Nutrition Labels
⚕️ Medical Disclaimer
This article is for informational and educational purposes only and does not constitute medical advice. The content is AI-assisted and human-reviewed for accuracy, but individual health needs vary.
Always consult with a qualified healthcare professional before making changes to your diet, taking supplements, or starting any health program. This is especially important if you have existing health conditions, are pregnant, nursing, or taking medications.
FDA Disclaimer: Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.