Vitamin C is a powerhouse nutrient that helps strengthen your immune system, promote healthy skin, and support overall wellness. While supplements can help, getting your daily dose of vitamin C through natural foods is more effective and beneficial. Let’s explore 20 foods packed with vitamin C that you can easily include in your diet.
1. Oranges
Why It’s Great: Oranges are the classic go-to for vitamin C. One medium orange provides over 70 mg of this immune-boosting nutrient.
2. Red Bell Peppers
Why It’s Great: Just half a cup of raw red bell pepper has more vitamin C than an orange! Plus, they’re loaded with antioxidants.
3. Strawberries
Why It’s Great: Sweet and juicy, strawberries pack 58 mg of vitamin C per cup, along with fiber and antioxidants for overall health.
4. Kiwi
Why It’s Great: This small, fuzzy fruit is a vitamin C superstar, containing about 70 mg per fruit. It’s also great for digestion.
5. Guava
Why It’s Great: Guava is one of the richest sources of vitamin C, with over 200 mg per fruit. Plus, it’s full of fiber.
6. Pineapple
Why It’s Great: Along with 79 mg of vitamin C per cup, pineapple contains bromelain, which aids digestion and reduces inflammation.
7. Papaya
Why It’s Great: One cup of papaya provides 88 mg of vitamin C, along with beta-carotene for glowing skin.
8. Broccoli
Why It’s Great: This cruciferous veggie has 81 mg of vitamin C per cup when cooked, along with plenty of fiber and antioxidants.
9. Tomatoes
Why It’s Great: Fresh or cooked, tomatoes are a versatile source of vitamin C and lycopene, which supports heart health.
10. Kale
Why It’s Great: Just one cup of raw kale has 80 mg of vitamin C. It’s also loaded with vitamins A and K.
11. Spinach
Why It’s Great: While slightly lower in vitamin C than kale, spinach offers a great mix of nutrients, including iron and folate.
12. Grapefruit
Why It’s Great: Grapefruit contains about 37 mg of vitamin C per half fruit. It’s tangy and refreshing for breakfast.
13. Lemon
Why It’s Great: One lemon has about 30 mg of vitamin C. Add it to water, tea, or recipes for a zesty boost.
14. Cauliflower
Why It’s Great: A cup of cooked cauliflower offers 55 mg of vitamin C, along with cancer-fighting compounds.
15. Acerola Cherries
Why It’s Great: These cherries are vitamin C powerhouses, with about 1,700 mg per 100 grams! A small handful can do wonders.
16. Mango
Why It’s Great: Sweet and tropical, mango delivers 60 mg of vitamin C per cup, plus beta-carotene for eye health.
17. Cantaloupe
Why It’s Great: A refreshing summer fruit, cantaloupe provides 58 mg of vitamin C per cup. It’s also hydrating.
18. Brussels Sprouts
Why It’s Great: One cup of cooked Brussels sprouts gives you 75 mg of vitamin C, plus fiber and vitamin K.
19. Blueberries
Why It’s Great: While not as high in vitamin C as some fruits, blueberries are packed with antioxidants that help fight inflammation.
20. Watermelon
Why It’s Great: Hydrating and delicious, watermelon contains vitamin C and plenty of water to keep you refreshed.
Including these foods in your daily meals will ensure you get plenty of vitamin C to support your immune system and keep your body functioning at its best.
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