10 Foods Loaded With Vitamin C

You might be surprised by the foods that contain high amounts of healthy, beneficial vitamin C. Hint: it's not just citrus fruits.

May 28, 2021

By: Leesa Morales, MScN

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Photo By: Leesa Morales

Why You Need Vitamin C

You may be familiar with vitamin C's immune health benefits from the variety of fizzy drink tablets and supplements available on store shelves during cold and flu season, but this essential nutrient is also a potent antioxidant, helping to protect our cells from the daily free radical damage we encounter as a result of basic metabolic functions like eating and exercising, and environmental stressors like cigarette smoke, sun exposure and pollution, according to a recent article in the scientific Pharmacognosy Review. In order to offset free radicals before they can cause oxidative damage to nearby cells and tissues, aim to consume at least the full recommended daily intake of 90 mg for adult men and 75 mg for adult women, according to the National Institutes of Health. Each of the colorful foods in this list will provide almost the full (or well above!) daily vitamin C dose, and bonus — they're delicious, too!

Strawberry

A sweet, ripe strawberry warmed by the summer sun may be one of life’s simplest treasures. Enjoy this fruit while in season, during late spring and early summer, for maximum flavor a little boost of skin support. Just 200 grams of strawberries, or the equivalent of a one cup serving, contains 112 mg of vitamin C, which acts as an antioxidant to protect your skin against UV damage, according to the Journal of Agricultural and Food Chemisty.

Papaya

Sink your teeth into a bite of juicy papaya and the rich, ripe flavor delivers more than just a healthy dose of vitamin C. The magic of this tropical fruit has a way of immediately making you feel like you’re on vacation. Just one small papaya contains 95 mg of vitamin C, which is essential for the formation of collagen and helps to keep your skin strong and supple, according to this peer-reviewed article in the International Journal of Cosmetic Science.

Kiwi

Kiwis may not be on your routine shopping list now, but with a whopping 128 mg of vitamin C for every 2 small fruits, you might find they’re worth adding. You can eat the skin of organic kiwis if desired, or peel and serve sliced or add to your favorite smoothie. Because vitamin C may also improve iron absorption, according to a study in the International Journal for Vitamin and Nutrition Research, this fruit may be especially helpful for those following a plant-based diet or who are commonly iron-deficient. Consume vitamin C-rich foods with iron-rich foods, such as leafy greens, tofu, nuts, seeds, lentils and legumes to maximize absorption.

Citrus

Lemons and oranges may seem like the obvious choice for vitamin C, but most citrus is equally comparable. One medium grapefruit provides over 88 mg of vitamin C, along with other plant polyphenols such as lycopene, which also acts as an antioxidant, neutralizing free radicals in the body that may otherwise cause damage to cell DNA and increase susceptibility to chronic disease, according to the Society for Experimental Biology and Medicine.

Pineapple

While we’re on the subject of tropical fruits, it is worth mentioning the sweet and juicy pineapple, which delivers a hefty 118 mg of vitamin C per every 1-1/2 cup serving. This golden fruit is the essence of summer flavor, and is delicious almost anywhere you’re willing to take it, although pizza is controversial. Try it fresh or grilled with salad, smoothies, stir fry, fried rice, salsa or blend frozen chunks into a homemade pina colada.

Broccoli

Yes, vegetables are also rich in vitamin C! In fact, just 2/3 cup chopped broccoli florets contains 93 mg of vitamin C, even more than a whole grapefruit! Because vitamin C is heat-sensitive, it’s best to enjoy these veggies raw, marinated or pickled to preserve the potent vitamin C content.

Brussels Sprouts

Here’s a reason (or three) to love Brussels sprouts just in case the earthy, mustardy flavor hasn’t convinced you yet. In addition to 96 mg vitamin C in a single cup serving, this cruciferous vegetable also provides detoxification and antioxidant support, benefiting both the digestive and cardiovascular systems and reducing overall inflammation, which may help reduce the risk of certain cancers, according to the Linus Pauling Institute at Oregon State University.

Bell Pepper

Crisp and sweet sliced red bell peppers are a naturally gluten-free alternative to chips and crackers when scooping up your favorite dips and spreads, and they’re also bursting with vitamin C. One cup delivers 117 mg of this antioxidant nutrient, and because any excess vitamin C not used by the body is excreted instead of stored in the liver and adipose tissue like fat-soluble vitamins, it’ll be a delicious chore to consume them often and replenish your stores.

Tomato

Tomatoes in any form, whether raw, cooked or canned, are an excellent source of vitamin C, providing about 25 mg per 1 cup serving. Just as vitamin C works to neutralize oxidative stress in the body to reduce inflammation and common chronic diseases, it also works in the brain to support optimal cognitive function and help prevent disorders such as depression, anxiety, Alzheimer’s and Parkinson’s disease, which are all potential consequences of a vitamin C deficiency, according to a recent study published in the journal Nutrients.

Kale

Pack your next salad with 2 cups of raw, leafy kale and score 38 mg of vitamin C toward your daily recommended intake. This tender green is especially delicious massaged with lemon juice, olive oil and pinch of flaky sea salt before serving.