Top 10 Vitamin C Foods You Must Eat


Vitamin C is often referred to as an essential vitamin for health and well-being. It is usually available in tablets or powder to be taken daily. However, these products are industrial and inexpensively manufactured in laboratories when you need to choose certain foods. And to all those who think, “orange is the only source of vitamin C,” It is good to know that there are many foods that are much more affluent in natural vitamin C and that you need to adjust your diet!

In today’s article, we will show you 10 Foods High in Vitamin C. From Oranges, Kiwi, Papaya, and more. Stay tuned to find out more.


It is the fruit most associated with vitamin C. However, the orange is not the one that contains the most vitamin C. A 200 g of the fruit has approximately 110


We often tend to forget it, but the blackcurrant berry is richer in vitamin C than the orange as it contains 200mg of vitamin C in every 100g. It is consumed in different forms (fruits, juice, coulis, syrup) and helps treat all joint and rheumatic pain, heavy legs syndrome, or mild diarrhea. These berries are also made up of tannins and flavonoids, which have potent antioxidant potential. In short, it’s an easy-to-find superfood that we don’t eat more regularly!


Lemons taste incredibly sour. No wonder, because the pale yellow pulp contains many fruit acids, especially citric acid, and ascorbic acid – the latter is better known as vitamin C. Four lemons cover vitamin C’s daily requirement(70 to 90mg), whereas other fruits are richer in vitamin C and much more pleasant to eat. Lemons are not eaten as fruit either. In the kitchen, the juice or the peel are mainly used, and so lemons wonderfully flavor a wide variety of sauces, fish and meat dishes, cakes, and desserts.


Be careful; it must be eaten fresh and not as a dried spice because it loses its nutritional value. Although used in small amounts, it is an excellent healthy seasoning. The vitamin C food, parsley, contains almost 190mg in every 100g of the herb. Apart from vitamin C, the smooth version contains many essential oils with a diuretic effect and can help with cystitis.


It is rarely mentioned, but guava is an excellent carrier of vitamin C intake of around 220 mg per 100 g of the fruit. It grows in tropical areas and gives a delicious juice! Note that guava juice is often richer in vitamin C than orange juice (to be checked depending on the brand).


Sometimes referred to as borecole, kale is a dark green (or purple) leafy vegetable, closely related to wild cabbage. Kale is rarely eaten raw, but in cooking, it can be prepared in various ways, its leaves being more tender than those of most cabbages. During the winter months, Kale, thanks to its high content of vitamins, strengthens the immune system. It contains 49 mg of vitamin C per 100 g, which is almost as much as oranges.


Like kiwi and some citrus fruits, strawberries can boast of being rich in vitamin C. A little less affluent than papaya but better ranked than pineapple or oranges, strawberries are ideal in the season for a fresh dessert and lightweight. As with pineapple, strawberries’ low energy value makes it an essential choice for athletes who want to recover after exercise. It is very short in calories, rich in fiber and vitamins, and contains many natural antioxidants. Of course, as part of a balanced diet, avoid combining it too often with sugar!

For delicious fruit salads, we recommend pairing strawberries with melon. Their nutritional contributions and their different flavors combine wonderfully. Consuming strawberries on a more regular basis will allow you to replenish your nutrients. Rich in water, it helps cover daily water needs (perfect for athletes). As well as being a natural source of ascorbic acid, strawberries have many qualities that cannot be ignored.


Peppers are among the foods richer in vitamin C than oranges! Easy to find in stores and combine in your everyday preparations, peppers are vitamin C champions. The best peppers for vitamin C are ripe red peppers, which can sometimes contain two times higher than green peppers that are not yet fully ripe. A fine specimen of 500g will have nearly 420 mg of vitamin C.

Raw, cooked, cold, or hot peppers are easily incorporated into many recipes and are eaten daily. They, therefore, contain ascorbic acid, a good source of essential minerals. Vitamin C in peppers helps reduce inflammation and oxygenation of the body. These vegetables form real protection against degenerative diseases linked to aging or the excess of free radicals. And to that are added many other health benefits. So mix the colors and flavors with ripe peppers!


Among the foods rich in vitamin C is kiwi fruit. The kiwi is not recognized enough for its high vitamin C content. Yet it is compelling! Consuming it fresh or in the juice to preserve all the flavors and contributions is recommended to benefit from it entirely. With 70 to 90 mg of vitamin C for kiwi fruit, this fruit contains exactly the daily allowances necessary for a human being. It is ideal for never being deficient, strengthening your immunity, and starting the day with your feet on the ground!

On the other hand, kiwi fruit is a natural source of fiber and antioxidants (phenolic compounds) that work for our body’s good. It promotes optimal digestive comfort, strengthens the body’s natural defenses and helps prevent many cardiovascular diseases. The kiwi has great cardioprotective potential. For excellent daily vitamin C intakes, prepare fruit salads with foods rich in vitamin C, and don’t forget to include some kiwis!


In every 3.5 ounces(100g) of broccoli, there is about 37.3mg of vitamin C. It is made up of natural antioxidants, including carotenoids. As a result, it helps us prevent many cardiovascular diseases and even certain types of cancer. Of course, this green vegetable has many other health benefits, including the retina of the eye or memory! No longer hesitate to include reasonable portions of broccoli in your meals to vary vitamin C sources and fill up with essential nutrients. Likewise, varying the sources of vitamin C also makes it possible to diversify the natural antioxidants that it is possible to benefit from it. You no longer have any reason to deny yourself of it. And if you don’t like broccoli, add it to a fruit and vegetable juice recipe!

Vitamin C plays a crucial role in the functions of the body. It is a powerful antioxidant that participates in the fight against free radicals and, therefore, all the aging processes. It is also a collagen component, a protein essential for forming connective tissue (skin, cartilage, bone, tooth, muscles). It is vital for the decent functioning of the nervous system and the brain. Vitamin C also has an “anti-fatigue” role by strengthening the immune system and boosting white blood cells’ action. Our bodies cannot synthesize vitamin C the way animals do.

We must therefore obtain it by eating foods rich in vitamin C. These nutriment listed above are not the only ones that are beneficial for your health. Still, they are among those that are the richest in vitamin C. If your lifestyle does not allow you to eat these foods regularly, know that it is possible to supplement their diet with food supplements.


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