Vitamin C is not produced or stored by the human body. To keep the body abundant with this water-soluble vitamin, it is essential to consume it through fruits and vegetables daily.
There are lots and lots of natural sources of vitamin C present in mother nature. But which of these are the highest sources of Vitamin C? In this article, you will know about 20 food items that are highest in Vitamin C.
20 Foods That Are High in Vitamin C
Here are the top 20 foods that are highest in Vitamin C. Let’s know more about them one by one.
1. Lemons
Vitamin C is famous for its availability in citrus fruits. One such item is lemons.
One whole unpeeled lemon contains approximately 93 milligrams of vitamin C. So don’t stop yourself from drinking one extra glass of lemon juice in summer as it will benefit you.
You can also sprinkle lemon on your salads to add the missing vitamin C in salads. You can consume more than half of your everyday vitamin intake by adding tomatoes to the salads.
2. Rose Hip
As its name suggests, Rosehip is a fruit grown on the rose plant. Mostly they are red or orange, but some of their species can be dark purple or black.
As they are too small, anybody can eat multiple at one time. Six rose hips contain an approximate level of 119 milligrams of vitamin C.
3. Blackcurrant
Blackcurrant is another sour-tasting fruit that is abundant in vitamin C. They are small, round, and dark purple.
They are tiny-shaped; 100 grams of blackcurrants contain 200 milligrams of vitamin C.
As they are a bit bitter, you need to add some sugar to consume them. Another popular method of consuming blackcurrant is by making homemade jam.
4. Oranges
Orange is the most loved citrus fruit. It is also the easiest way people complete their daily vitamin C requirements.
One bright coloured fresh orange weighing 100 grams contains 52 milligrams of vitamin C.
Oranges come with their shelf, making it easy to take them anywhere. You have to peel the orange, and there will be a new source of vitamin C right there in your hands.
5. Cantaloupe
Cantaloupe belongs to the category of melons. You can consume it to refresh yourself on a hot summer evening.
One cup of freshly cut cantaloupe contains 60 milligrams of vitamin C.
You can eat cantaloupe separately or mix it with other melons by making yourself a delicious fruit salad.
6. Yellow Bell Pepper
Bell peppers, especially the yellow ones, are rich in vitamin C. Even though they are bitter, bell peppers are too yum to ignore.
One yellow bell pepper weighing 75 grams contains 137 milligrams of vitamin C.
Next time you cook yourself some delightful pasta on a chill weekend evening, add yellow bell peppers so that your cheat meal can have its delicious benefits.
7. Bananas
Bananas are famous for their potassium values, but they contain reasonable amounts of vitamin C.
One large-sized banana (sized between 7 to 8 inches) contains approximately 12 milligrams of vitamin C. 2 to 3 of them can fill your tummy and, at the same time, can provide you with abundant vitamin C.
8. Kiwi
Kiwi is a true delicacy. Its taste can teleport you to a beautiful summer beach.
One regular-sized kiwi contains approximately 64 milligrams of vitamin C. There is another variety of kiwi called golden kiwi. This variety contains even more vitamin C than the previous one.
Cut a kiwi and enjoy the refreshing taste in vibey summers.
9. Potatoes
Potatoes are well known for the starch and carbohydrates that they provide. But not many people know that it contains sufficient amounts of vitamin C too.
One 148 grams of potato contains 27 milligrams of vitamin C, covering a significant portion of your daily vitamin C intake.
Just boil one potato, add some salt, you can also add onions and tomatoes, and your healthy evening snack is right in front of you.
10. Strawberries
This summer delicacy contains a high amount of vitamin C to help cover your daily intake of this micronutrient.
Half a cup of sliced strawberries contains 49 milligrams of vitamin C. This vitamin can cover a significant amount of your ideal daily need for vitamin C.
11. Pineapple
Pineapple is another summer delicacy that can refresh you from the inside.
One cup of freshly cut pineapple carries 80 milligrams of vitamin C.
To consume pineapple in the best way possible, just cut it, sprinkle some salt, sit on your lawn or by the window and enjoy this tasty sour fruit on a relaxed and calming summer evening. You can also consume it through pineapple juice and smoothies.
12. Cabbage
Cabbage is one of the most vitamin-rich delicious vegetables on this list.
Half a cup of cooked cabbage contains 28 milligrams of vitamin C, equivalent to 31% of your daily value.
You can add cabbage into your daily routine by putting it in your salad in shredded form.
13. Guavas
Guava is a delicious, sometimes crunchy, fruit that contains a good amount of vitamin C.
One fresh green guava contains approximately 126 milligrams of vitamin C. Only one guava can cover a significant portion of your daily vitamin C intake.
You can consume guava as an evening snack. Cut it, add some salt or other extra spices and enjoy this tongue-loving item on your plate with television.
14. Brussels Sprouts
As brussels sprouts look like a small cabbage, they are popularly known as baby cabbage. This is because both brussels sprouts and cabbage come from the same species of plant, which is Brassica oleracea.
One cup of freshly cooked brussels sprouts contains 75 milligrams of vitamin C.. Everyday consumption of this can help you cover a significant portion of your daily needed vitamin C.
15. Tomatoes
These juicy bright red coloured vegetable balls are filled with some essential nutrients, including vitamin C.
One fresh medium tomato is packed with 17 milligrams of vitamin C, covering 19% of your daily need for this vitamin.
16. Cherries
Everyone loves cherries. And surprisingly, such a delicious fruit is abundant with many nutrients, including vitamin C.
A total of 49 grams of cherries (half a cup) contains 822 milligrams of vitamin C, which is a lot. It is equivalent to 913% of your daily vitamin C intake value when calculated.
17. Broccoli
Broccoli is a cruciferous vegetable. Its taste can be a significant barrier to why many people don’t like it. But as there’s this saying, everything comes with a price.
A half-cup of freshly cooked broccoli carries 51 milligrams of vitamin C.
18. Kale
Kale, too, belongs to the family of cruciferous vegetables. Many not so health-conscious people must be reading this word for the first time; kale is a green and a leafy vegetable whose colour is similar to broccoli.
One cup of chopped uncooked kale contains 80 milligrams of vitamin C.
But when you cook and consume one cup of kale, you will be getting 53 milligrams of vitamin C.
19. Red Bell Pepper
Another pepper that is rich in vitamin C is the red bell pepper.
One red bell pepper weighing 100 grams contains an all value of 95 milligrams of vitamin C.
You can consume red bell pepper by chopping it in your salad or preparing red pepper hummus.
20. Grapefruit
Grapefruit is another citrus fruit that contains vitamin C.
Half of a medium-sized grapefruit is packed with 39 milligrams of vitamin C. By consuming an entire yummy grapefruit, you can cover your daily requirement of vitamin C.
You can either eat the grapefruit in raw form or take out its juice and enjoy its liquid form.
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Conclusion
To conclude, fruits and vegetables are abundantly rich in vitamin C. Rather than just including anything in your diet, work smartly and include only those fruits and veggies that can go with your overall diet and health.
Do you know any other fruit or vegetables that can be called the highest in vitamin C? Share with us in the comments section below.
