Discover the curated list of top 25 best vitamin C rich foods to enhance your overall health and well-being.
Vitamin C, also known as ascorbic acid, is a powerhouse nutrient that plays a crucial role in maintaining overall health. Vitamin C, or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is delivered to the body’s tissues but is not well stored, so it must be taken daily through food or supplements.
It is well-known for its immune-boosting properties, but its benefits extend far beyond that. Including a variety of vitamin C-rich foods in your diet is essential for promoting collagen production, aiding in iron absorption, and providing antioxidant support. Vitamin C is also involved in the body’s immune system by stimulating the activity of white blood cells.
In this article, we’ll explore the 25 best vitamin C-rich foods and sources for babies as well as adults to help you harness the incredible benefits of this essential nutrient.
Ahead explore the vitamin-C-rich foods and sources.
1. Guava
Guavas contain a large amount of vitamin C. This single vitamin C-rich food and fruit will provide you with all of your daily requirements of vitamin C. Guavas also have smaller quantities of many important vitamins and minerals, making them a healthy addition to your diet. One fresh guava is packed with anywhere from 73 mg to 247 mg of it, depending on the variety.
According to studies, guava leaves along with their pulp and seeds, are utilized in the treatment of specific respiratory and gastrointestinal ailments, as well as in boosting platelet count for individuals afflicted with dengue fever.
- Boosts Immunity
- Supports Healthy Skin
- Aids in Digestion
- Regulates Blood Sugar Levels
2. Kiwi
Kiwi, with its unique flavour and vibrant green colour, is a delicious addition to your diet. It not only is a vitamin-C-rich food that provides vitamin C but also offers a good dose of fiber. 1 cup: 164 milligrams (273 per cent DV)
- Enhances Cardiovascular Health
- Supports Respiratory Health
- Promotes Digestive Regularity
- Provides Antioxidant Protection
3. Strawberries
These juicy berries are not only vitamin C-rich food but also contain antioxidants that contribute to their health benefits. One cup of strawberries has almost 150% of your daily recommended intake of vitamin C.
- Promotes Healthy Vision
- Reduces Inflammation
- Aids in Weight Management
4. Oranges
Oranges are a classic source of vitamin C. Not only it is a refreshing source of vitamin C-rich food but also is a convenient way to meet your daily requirements.
- Boosts Heart Health
- Enhances Skin Radiance
- Supports Collagen Production
- Improves Iron Absorption
5. Papaya
Papaya is a tropical delight and a great source of Vitamin C-rich food that not only offers a sweet taste but also a substantial amount of vitamin C. Papaya possesses significant medicinal properties such as anti-fertility, uterotonic, diuretic, anti-hypertensive, hypolipidemic, anti-helminthic, wound-healing, anti-fungal, anti-bacterial, anti-tumour, and free radical scavenging activities.
- Aids in Digestive Health
- Supports Wound Healing
- Reduces Inflammation
- Boosts Immune Function
6. Bell Peppers
Colourful bell peppers are a great option to incorporate when it comes to introducing Vitamin C-rich foods to your diet, especially red ones, which are excellent sources of vitamin C and other antioxidants.
- Enhances Eye Health
- Supports Weight Loss
- Reduces Risk of Chronic Diseases
- Promotes Healthy Skin
7. Broccoli
Broccoli, a cruciferous vegetable, has garnered considerable interest in cancer research circles because of its potential anti-cancer properties. It not only provides vitamin C but also boasts various other health-promoting compounds. This Vitamin C-rich food regulates blood pressure and promotes positive health.
- Supports Detoxification
- Enhances Bone Health
- Reduces Cancer Risk
- Regulates Blood Pressure
8. Mango
Mangoes are not only delicious but also offer a significant dose of vitamin C, contributing to overall well-being. This Vitamin C-rich food is said to be the king of fruits!
- Boosts Eye Health
- Supports Digestive Health
- Enhances Hair and Skin Quality
- Provides Anti-Inflammatory Benefits
9. Cantaloupe
Cantaloupe, with its juicy and sweet flesh, is a refreshing fruit that contributes to your daily vitamin C-rich food intake.
- Hydrates the Body
- Supports Cardiovascular Health
- Aids in Weight Management
- Enhances Skin Elasticity
10. Pineapple
Pineapple is rich in bioactive compounds, dietary fiber, minerals, and essential nutrients. Moreover, it offers numerous health benefits, including anti-inflammatory and antioxidant properties, support for nervous system function, and promote healthy bowel movements.
Pineapple not only adds a tropical flair to your meals but also provides a good dose of vitamin C. This enzyme has been linked with a variety of health benefits, including reduced inflammation and cancer prevention. This Vitamin C-rich food also improves gut health.
- Aids in Digestion
- Supports Joint Health
- Boosts Immune System
- Reduces Inflammation
11. Amla (Indian Gooseberry)
Amla, a potent source of vitamin C in India, has been revered in Ayurveda for its numerous health benefits.
- Strengthens Hair and Nails
- Improves Eyesight
- Regulates Blood Sugar Levels
- Enhances Liver Function
12. Raspberries
Raspberries, bursting with flavour and antioxidants, contribute to your daily vitamin C intake. Vitamin C supports immunity and skin health and helps produce collagen.
- Supports Cognitive Function
- Aids in Weight Management
- Reduces Inflammation
- Enhances Digestive Health
13. Cranberries
Cranberries are not only known for their tart taste but also their vitamin C content and urinary tract health benefits.
- Prevents Urinary Tract Infections
- Supports Heart Health
- Aids in Digestion
- Provides Antioxidant Protection
14. Blackcurrants
Blackcurrants are small berries with a big punch of vitamin C, contributing to overall health and well-being.
- Enhances Immune Function
- Supports Eye Health
- Improves Cardiovascular Health
- Reduces Inflammation
15. Lychee
Lychee, with its sweet and fragrant taste, is a tropical fruit that provides a significant dose of vitamin C.
- Boosts Skin Health
- Supports Digestive Health
- Enhances Hydration
- Provides Antioxidant Benefits
16. Cherries
Cherries, a vitamin C-rich food, whether sweet or tart, offers a delightful way to consume vitamin C and other beneficial compounds.
- Reduces Muscle Soreness
- Supports Joint Health
- Enhances Sleep Quality
- Provides Anti-Inflammatory Benefits
17. Grapefruit
Grapefruit is a citrus fruit that not only provides vitamin C but also offers various health benefits for the body.
- Aids in Weight Loss
- Supports Heart Health
- Enhances Metabolism
- Reduces Risk of Kidney Stones
18. Dragon Fruit
Dragon fruit, visually stunning and nutrient-packed, is a tropical superfood rich in vitamin C.
- Supports Digestive Health
- Enhances Hydration
- Boosts Immune Function
- Promotes Healthy Skin
19. Watermelon
Watermelon, a summer favourite, not only quenches your thirst but also provides a decent amount of vitamin C. Watermelon is considered to be an excellent functional food due to its rich lycopene, vitamin A, and vitamin C.
- Hydrates the Body
- Supports Cardiovascular Health
- Reduces Muscle Soreness
- Enhances Skin Health
20. Passion Fruit
Passion fruit is a tropical delight that offers a unique taste along with a good dose of vitamin C. Passion fruit happens to be rich in ascorbic acid and potential antioxidants.[10]
- Supports Respiratory Health
- Enhances Digestive Function
- Provides Cardiovascular Benefits
- Boosts Immune System
21. Mandarins
Mandarins, with their easy-to-peel segments, are a convenient and delicious source of vitamin C, perfect for snacking.
- Boosts Collagen Production
- Supports Healthy Vision
- Enhances Immune System
- Provides Antioxidant Benefits
22. Chili Peppers
Chilli peppers are another great source of vitamin C-rich foods. One green chilli pepper contains 109 mg of vitamin C or 121% of the DV. In comparison, one red chilli pepper delivers 65 mg or 72% of the DV. Research suggests that green chilli produces high amounts of vitamins B1 (thiamine), B2 (riboflavin) and B3 (niacin).[11]
- Supports Metabolism
- Reduces Inflammation
- Enhances Cardiovascular Health
- Aids in Weight Management
23. Gooseberries
Gooseberries, also known as amla, are a potent source of vitamin C in Indian cuisine, celebrated for their medicinal properties.
- Boosts Hair and Skin Health
- Supports Liver Function
- Improves Digestive Health
- Enhances Eye Sight
24. Kale
Kale, a nutrient-packed leafy green, is not only a Vitamin C rich food but also provides various other essential vitamins and minerals. Kale carries many vitamins (A, K, C, and folate), important minerals (potassium, calcium, and magnesium), and dietary fiber.
- Supports Bone Health
- Promotes Heart Health
- Aids in Detoxification
- Enhances Skin Radiance
25. Brussels Sprouts
- Supports Digestive Health
- Enhances Immune Function
- Reduces Inflammation
- Provides Antioxidant Protection
You may consider adding these highest Vitamin C foods to your vitamin C vegetables list when you do your next grocery run. Vitamin C-rich foods and vegetarian options are available everywhere so it doesn’t matter if you are finding vitamin C-rich foods India has your back too
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