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23 lists of foods rich in vitamin C


Discover the 23 lists of foods rich in vitamin C.

Vitamin C is a type of vitamin necessary in any diet for it to be balanced. For this reason, from Foodsdesk, we stay up in this post what are foods rich in vitamin C.

What are the foods rich in vitamin c?

Below we make a list of foods with vitamin C  that you can include in your diet to improve your health and well-being. Do not miss it!

1. Strawberries

Many people are unaware of how healthy strawberries are for our body, not only because they contain a lot of vitamin C, but also because they act as powerful antioxidants and, in addition, they contain a lot of fiber. Whenever this fruit is in season … try to include strawberries in your diet!


2. Oranges

Many people believe that oranges are the foods with the most vitamin C out there. However, although they contain a high percentage of this vitamin, other foods such as strawberries contain more.

However, oranges can be consumed more months of the year due to the number of varieties that exist and, in addition, as a dessert, snack, breakfast, whole, in juice, cooked with foods such as duck, chicken, etc.

3. Kiwis

Kiwis, originally from New Zealand, are known for their high fiber content. However, they also contain a lot of vitamin C, and even a lot of potassium, just as much as bananas.

Many studies refer to the benefits of this fruit in children and adolescents, ensuring that kiwis are capable of greatly strengthening the respiratory system, among other things.


4. Papayas

Surely many of you forget to include papayas in your diet. This is a mistake because, in addition to being a very rich and tasty fruit, a serving of papaya a day provides our body with the recommended amount of vitamin C daily. In addition, papaya also contains a lot of vitamin A, also very beneficial for our body.

5. Peppers

Peppers are one of the vegetables that contain the most vitamin C. It is very healthy to include them in the diet, not only for the contribution of vitamin C but also for the contribution of beta carotene.

With that said, you are wondering which of all the peppers is the best. The truth is that they are all very healthy, however, the yellow pepper is the one that contains the most vitamin C.

6. Brussels sprouts

The famous Brussels sprouts loved and hated in equal measure, are one of the foods that should not be missing in a balanced diet. This food contains many vitamins, among which the following stand out: vitamin C, vitamin K, folate, vitamin A, manganese, potassium and, also, fiber.


7. Broccoli

Broccoli is one of the most suitable foods to detoxify our bodies. This is because a single serving of broccoli contains approximately 100 mg of vitamin C. It is a great contribution of vitamin C for our body, so it is highly recommended to include this food in the diet.

8. Cauliflower

Cauliflower is undoubtedly one of the foods that should be included in the list of foods with vitamin C.

However, cauliflower not only contains a lot of vitamin C, but it also contains other nutrients, such as vitamin K, folate, and fiber. Despite what many people think… there are many ways to cook it: gratin, boiled, baked… so eat it however you want but… eat it!

9. Tomatoes

Tomatoes are a widely used food for many recipes: salads, pasta, meat, fish, and so on. In addition to being tasty, they are very rich in vitamin C, since a total of 100 grams of tomatoes provide our body with more than 100 milligrams of vitamin C.


10. Guava

Guava is one of the most exotic fruits that exist. Before it was more difficult to find it in supermarkets, but today it is much more common.

Provides a lot of vitamin C: single guava is capable of providing 250 milligrams of vitamin C to our body. An amount that exceeds up to the recommended dose.

11. Black currants

Dark purple currants, better known as black currants, are one of the most complete fruits that exist.

Not only do they provide a large amount of vitamin C to the body (about 200 milligrams per serving), they also provide a lot of potassium, iron, or vitamin B5.


12. Watercress

Watercress is another of the foods that can be consumed in different ways, although they are usually consumed in salads or sauces.

It is not one of the most consumed vitamin C foods, but its high vitamin C content means that it cannot be missing from this list.

13. Kakadu

It is a very small fruit, similar to a plum, however, despite its size … it is the food with the most vitamin C! Just 100 grams of Kakadu contain 5,000 milligrams of vitamin C.

14. Parsley

Yes, you hear it! Parsley contains a lot of vitamin C. This herb is one of those that contribute the most vitamin C to our body, and it is good news because it is easy to include it in a diet, for example: in a sauce, in fish, and so on.


15. Flat green bean

The flat green bean is a variety of the traditional bean widely used in Valencia to make paellas.

However, it can also be used to make salads and other preparations. These beans also contain a lot of vitamin C: about 100 grams of beans contain 107 milligrams of vitamin C.

16. Rosehip

It is a fairly unknown wild fruit, although it is usually used to make jams. Its vitamin C content is one of the highest, as every 100 grams of rosehip contains about 1,000 milligrams of vitamin C.

17. Melons

Many of them have high levels of Vitamin C, reaching around 67mg per unit. Within these, we must also include the Watermelons. Choose the one you like best!


18. Amalaki

Original fruit from India, where its tree is considered sacred, it is one of the fruits with the most Vitamin C. In total, for every 100g of this fruit, up to 450mg of Vitamin C is obtained. More than 4 times the recommended daily amount.

19. Camu-Camu

Fruit of South American origin, and the second fruit more Vitamin C . Behind the Kadaku and with an amount of 3g of vitamin per 100g of fruit. It is usually used in the preparation of soda, ice cream, or yogurt. It also has a high concentration of Ascorbic Acid.

20. Thyme

This culinary herb, however small it may seem, has a high concentration of Vitamin C. A small amount of 28 grams provides 45mg of this Vitamin. 50% of the recommended daily amount. It is also a popular remedy for sore throats and respiratory problems.

21. Acerola

This original fruit from South America and also called cherry or apple (with a great resemblance to these, but small in size), is one of the fruits with the highest amount of Vitamin C, providing 1677 mg for every 100 grams of fruit consumed.


The biggest problem with this fruit is that once harvested, it ferments quickly and is only usable for about 3-5 days.

22. Lemon

That’s right, lemon is also a vitaminized fruit. Specifically, for every 100g of this fruit, you get 53 mg of Vitamin C. It is a fruit that can be used in many ways, such as dessert, natural drinks, sliced, or as an accompaniment for its juice and its characteristic acidity.

Now you know what are vegetables and fruits with vitamin C  best for people to lead a healthy diet with vitamin C . Don’t forget it and remember that a large part of our health depends on what we eat!

Benefits of vitamin C

Vitamin C, also called ascorbic acid, is very beneficial for our body. Some of the main benefits of vitamin C  are as follows:


Promotes healing: vitamin C can help in the healing processes because it is closely related to the production of collagen.

Prevents aging: helps fight premature aging as this vitamin acts as a powerful antioxidant.

Strengthens the immune system: vitamin C improves the functioning of the immune system, increasing defenses and helping to fight colds and flu.


Reduces the risk of urinary infections: vitamin C reduces the growth of bacteria that cause these types of infections


Helps in the absorption of iron: Essential to avoid problems of anemia or fatigue

Helps in the absorption of calcium: This helps maintain the pH balance and promotes digestion.

Prevents against scurvy: This weakness and exhaustion are produced by a lack of vitamin C.

Helps lower cholesterol: Intake of vitamin C not only increases HDL (“good”) cholesterol but also reduces LDL (“bad”).


Helps fight and prevent osteoporosis: Recent studies affirm that this vitamin, together with alpha-tocopherol, is a preventive supplement for the development of the disease, or the treatment of it

Reduces muscle pain and oxidative stress: It is proven that taking vitamin C supplements, before exercise, helps recovery and the reduction of muscle pain after exercise.

What is vitamin C and what is it for?

Exactly what is vitamin C ? Its name is ascorbic acid and it is a water-soluble nutrient that our body acquires with the intake of certain foods. Among its properties, we can see that vitamin C has an antioxidant function.

And what is vitamin C for? For many things! Thanks to its antioxidant function, for example, it helps protect cells against free radicals.


In addition, our body requires this vitamin for things as basic as creating collagen, for improving the absorption of iron, and for the proper functioning of the immune system.

How Much Vitamin C Should I Take?

The recommended amount of vitamin C intake varies depending on the age and physical condition of each person. These would be the daily amounts in milligrams according to age:

Babies up to 6 months: 40mg

Babies up to 12 months: 50mg


Children up to 3 years: 15mg

Children up to 8 years: 25mg

Children up to 14 years: 45 mg

Male adolescents up to 18 years: 75mg


Adolescent girls up to 18 years: 65 mg

Adult men: 90 mg

Adult women: 75 mg

If you are a smoker, then 35mg should be added to each of these values.


What is the role of vitamin C?

The functions of vitamin C in our body vary according to its properties.

As an antioxidant, it helps block much of the damage caused by free radicals. As we have already mentioned, these compound elements are found in different external environments and the internal processes of our body. Its accumulation, over time, is responsible for aging.

Vitamin C is also essential for tissue repair and growth. This is thanks to its collaboration in the formation of collagen and the absorption of iron. This vitamin is used for the production of the skin, tendons, ligaments, and blood vessels.

And, of course, it has been used as a remedy for the common cold for many years. Although its continued intake does not reduce the chances of contracting it, it is proven that people who take vitamin C supplements have milder or shorter colds.


Vitamin C excesses

As we have already mentioned before, vitamin C is a necessary micronutrient for our body. But what if there is excess vitamin C  in our body?

Excess vitamin C in the body is not dangerous, because vitamin C is not toxic to our body. However, the consumption between 2 or 3 grams daily of this vitamin can cause some problems

Digestive or gastrointestinal problems

The most frequent gastrointestinal problems are diarrhea, stomach cramps (heartburn) or nausea, mainly. If consumption is prolonged and uncontrolled, it can lead to problems with intestinal flora.


It occurs mainly in children and is produced by the oxidation of vitamin C, which together with calcium, promotes the formation of calcium oxalate in the urine, and can lead to kidney problems.



In this case, it is due to excessive absorption of iron, which can cause tissue damage, fatigue, or weight loss. In this case, it is not only the reduction of Vitamin C but also the intake of iron in meals.

People with gout or kidney stones

In these cases, the consumption of Vitamin C in large quantities is not recommended. And it is always better to have it controlled by a specialist, as it can lead to more serious problems or aggravate diseases.

However, these problems are not common, since excess of this vitamin in the body is not common. It is not usually stored in the body and, if everything is working properly, it is eliminated in the urine.

Normally, the excess is due to the consumption of nutritional supplements that contain vitamin C and it is rarely caused by the consumption of natural foods such as the fruits or vegetables that we have mentioned before.


Always include vitamin C in your diet

We want to remind you that vitamin C for children and adults is a necessary micronutrient for the proper functioning of the body.

So select the foods that you like the most and those that are in season and include them in the diet from today.

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