Vitamin C is a vital nutrient that supports the immune system, promotes healthy skin, and enhances iron absorption. While oranges are often the go-to source, many other foods are rich in this essential vitamin. Here are 15 foods that are packed with vitamin C to help you meet your daily needs.
1. Oranges
Oranges are synonymous with vitamin C. A single medium orange provides over 70 mg of vitamin C, making it an easy and popular choice for boosting your intake.
2. Red Bell Peppers
Red bell peppers are a powerhouse of vitamin C, with one cup offering about 190 mg. They are also rich in antioxidants and add vibrant color to your meals.
3. Strawberries
Strawberries are not only delicious but also packed with vitamin C. One cup contains approximately 85 mg, along with fiber and antioxidants that promote heart health.
4. Kiwi
This small green fruit is a vitamin C giant. A single kiwi provides about 70 mg, along with potassium and vitamin K.
5. Pineapple
Pineapple is a tropical treat that delivers a healthy dose of vitamin C. One cup provides about 79 mg, along with bromelain, an enzyme that aids digestion.
6. Broccoli
Broccoli is a versatile vegetable that offers about 80 mg of vitamin C per cup when cooked. It’s also high in fiber and low in calories.
7. Mango
Mangoes are not only sweet and juicy but also a great source of vitamin C, with one fruit providing about 60 mg. They’re perfect for smoothies or desserts.
8. Papaya
Papaya is another tropical fruit loaded with vitamin C. One cup of papaya cubes contains around 88 mg and supports skin health with its antioxidant properties.
9. Brussels Sprouts
These tiny green veggies pack a punch, offering about 75 mg of vitamin C per cup when cooked. They’re also high in fiber and vitamin K.
10. Guava
Guava is one of the richest sources of vitamin C, with one fruit providing over 200 mg. It’s a tropical delight that also offers fiber and antioxidants.
11. Tomatoes
Tomatoes are a good source of vitamin C, especially when eaten raw. One medium tomato provides about 20 mg, and they are easy to add to salads and sandwiches.
12. Spinach
Spinach is a leafy green that contains about 28 mg of vitamin C per cooked cup. It’s also high in iron and other essential nutrients.
13. Cantaloupe
Cantaloupe is a refreshing melon that delivers about 60 mg of vitamin C per cup. It’s hydrating and perfect for warm weather snacks.
14. Acerola Cherries
Acerola cherries are among the richest sources of vitamin C, with just half a cup providing over 900 mg. They are often used in supplements and juices.
15. Kale
Kale is a nutrient-dense leafy green that offers about 80 mg of vitamin C per cooked cup. It’s also rich in vitamin A and calcium, making it a great addition to any diet.
Incorporating these vitamin C-rich foods into your diet can help boost your immune system, improve skin health, and support overall well-being. Whether you prefer fruits, vegetables, or leafy greens, there are plenty of options to keep your vitamin C levels high.
