From curing cold, allergies to evening out your skin too, Vitamin C foods can do a lot for you. Vitamin C (Ascorbic acid) is found in citrus fruits, leafy green vegetables, some herbs and other foods. Yes citrus fruits such as lemon and oranges are excellent source of Vitamin C, but there are many other foods that are loaded with richness of ascorbic acid. Below we have presented a list of 50 foods that are rich in vitamin C and are excellent source of it. These foods are important for body as Vitamin C has large number of health uses such as tissue repair, weight loss, immunity booster etc. So let us see list of vitamin c rich foods and include those foods in our diet.
As we have learnt in previous article that taking vitamin C rich foods has numerous benefits for health and skin. Let us find out top food sources of vitamin C in this article. Have a look into vitamin C Foods list.
So we shall start with a list of fruits that are rich source of vitamin C:
It is very tasty and nutritious fruit which contains a lot of vitamin C. One cup of strawberry contains 85 mg of vitamin C which is good for controlling blood pressure and cholesterol. Eating this vitamin C food, strawberry makes your immune system stronger and it makes your skin whiter and flawless.
Papaya is also rich in Vitamin C
Papaya is a miracle vitamin C fruit in which one serving of this fruit can replenish 100 percent of your daily needs of vitamin C. It is also rich in vitamin A and papain which beautify your skin also. One serving of medium size papaya contains 188 mg of vitamin C. Also, munching on papaya will lead to losing fat faster.
One cup of pineapple contains 79mg of vitamin C. Significant amount of bromelain in pineapple helps to digest protein easily and bromelain is also a helpful factor in losing weight fast.
This amazing fruit which traces its origin from New Zealand has more vitamin C than oranges. This vitamin C rich food has as much potassium as in banana. Rich in flavonoids, this fruit can strengthen your respiratory tract. Also eating 2 kiwi daily protects your skin from harmful free radicals and defies fine line and wrinkles. 100 grams of kiwi contains 92.7 mg of vitamin C. It also contains serotonin which improves the quality of sleep.
5. Mango is an excellent source of Vitamin C
King of all fruits, mango contains 122 mg of vitamin C in one mango. It is also rich in zeaxanthin antioxidant that keeps your eyes healthy by filtering out blue rays which cause mucular degeneration.
6. Oranges are full of Vitamin C
This vitamin C rich food is extremly good for boosting immunity and skin's health. Only one orange is packed with 100 mg of vitamin C which can fulfill your daily need of vitamin C up to 130 percent.
One guava has 250 mg of vitamin C which is around 2 times the the daily need of vitamin C. Rich in fiber, this vitamin C food keeps your bowel clean. Loaded with iron, it can cure anaemia and potassium in guava normalizes the blood pressure and keeps the function of heart smooth.
8. Gooseberry ( amla )
It is an exotic fruit from India which is very high in vitamin C. 100 grams of amla is fortified with 600 to 1800 mg of vitamin C. Gooseberry is well known for boosting immunity. Drinking amla juice improves your skin clarity and cures premature graying of hair.
9. Musk melon
It is also a food that contains vitamin C .One cup of musk lemon contain 57 mg of vitamin C. Muskmelons help in boosting the immunity of body. It helps in formation of white blood cells and killing the bacteria. Eating muskmelon daily prevents premature aging too. High quality of vitamin C present in musk lemons helps treat ulcer perfectly.
100 grams of lemon has 58 mg of vitamin C which is around 88 percent of daily requirement of vitamin. And one cup of fresh lemon juice provides 187 percent of daily requirement of vitamin C. One lemon provides 31 mg of vitamin C which is 51 percent of daily need. Drinking lemon juice helps you lose weight and improves the condition of your health by flushing out toxins from your body.
Watermelon is a vitamin C rich food that only 100 grams of watermelon has 8 grams of vitamin C. Watermelon keeps you hydrated for whole day. It also controls mucular degeneration and muscles soreness . It may also lower the chance of heart disease. So have one serving of watermelon to have 112 percent of your daily vitamin C requirement.
12. Acerola cherry
This fruit is such a high source of vitamin C that health specialists advise against drinking this juice if you take vitamin C supplements. If this is not available in fresh form, you can take this in powdered form.
Grapes is also a citrus fruit which is also a rich source of vitamin C. One and half cup of grapes can fulfill almost 25 percent of daily vitamin C needs. Eating this vitamin C rich food helps to keep your gum and teeth healthy, it also facilitates the easy healing of wound.
14. Black currant
Just like grapes black currant too is a vitamin C fruit. 100 grams of this fruit has 180 mg of vitamin C .It also has iron, potassium, photorochemicals that benefit your health immensely.
This succulent fruit is a vitamin C rich food. 100 grams of grams of lychee has 71.5 mg of vitamin C and one lychee has 6.8 mg of vitamin C. Rich in healthy fats and potassium, it is very beneficial for health.
It is a type of orange in which only 100 grams of clementine contains 48.8 grams of vitamin C. Drinking this juice daily can improve your complexion.
It is highly nutritious fruit which contains lot of vitamin A, calcium, and vitamin C. 100 grams of this vitamin C fruit has 36.7 mg of vitamin C.
Apricot is a skin friendly fruit which has lots of vitamin A, fiber and protein. Eating strawberry aids in formation of collagen which keeps your skin young and glowing.
This berry is very rich in fiber, folate, photochemicals and lot of vitamin C. 100 grams of raspberry has 26.2 grams of vitamin C. Rich in anti-oxidants, it protects your skin against skin cancer and sun rays.
It is another vitamin C rich food in which only 100 grams of blackberry has 21 mg of vitamin C which is almonst 35 percent of daily requirement. It has only 43 grams of calories in 100 grams. So it is great for weight watchers.
21. Rose Hip
It is an vitamin C fruit from the rose plant which is used to make jam, jelly, wine, marmalade. One 100 grams of rose hip fruit contains 428 grams of vitamin C.
7 mg of vitamin C IS found in 100 grams of this vitamin C food,This bright colored fruit is rich in iron, potassium, calcium and vitamin A also.
Clove is a spice which is used in many dishes in Asian countries. One tea spoon of clove powder has 1.6 mg of vitamin C. Use this powder as a mouth freshener to perk up your health and mood.
Parsley is a herb which is used for garnishing a dish. 100 GRAMS of parsley has 130 mg of vitamin C. One spoon of parsley can make for 9 percent of daily need of vitamin C. It is also rich in anti-oxidants that prevent inflammation in joints and arthritis.
25. Coriander leaves
100 grams of coriander leaves contain 27 mg of vitamin C. High Level of vitamin C helps in lowering the cholesterol level in body. Vitamin C present with iron strengthens your immune system.
26. Dried Basil
Basil helps in curing stress and hypertension. It also cures infections. It also prevents cancer and inflammation. 100 grams of basil has 18 grams of vitamin C. Just have 2 spoons of basil powder along with lukewarm water to keep allergies at bay.
100 mg of garlic contains 32 mg of vitamin C. It is highly nutritious herb. It drives away cough and cold if taken raw. Eating raw garlic lowers cholesterol and reduces the risk of heart attack.
Saffron is most precious spice in the world in which 100 grams of saffron has 70.8 grams of vitamin C. It helps in curing respiratory ailments and warms up your body and keeps cough and cold away. It is also a boon for skin.
29. Cumin seeds
One 100 grams of cumin has 7.7 mg of vitamin C. It also aids In losing weight, improving digestion and immunity. It also improves skin condition.
There are many vegetables as well that are rich source of vitamin C. Here are they:
30. Bell pepper
A cup of chopped bell pepper has 3 times more vitamin C than oranges. 100 grams of bell pepper contain 80.4 mg of vitamin C. This vegetable is beneficial in preventing stokes, blood clotting and cataract.
31. Green chilli
It is a good news for those who love green chilli. One green chilli has 109 grams of vitamin C which is much more than an oranges provides.
This vegetables is very rich source of vitamin K , folate and dietary fiber. Consume one cup of boiled cauliflower daily. to have 46 mg of vitamin C.
This red vegetable is extremely healthy vitamin C rich food. 100 grams of of tomato has 12.4 grams of vitamin C. So consume tomatoes daily for having your daily dose of vitamin C.
Potato is the most common vegetable found in our households 100 grams of potato contains 19.7 mg of vitamin C. It also has carotenoid, fiber and flavonoids. Potato is also a carb rich food which gives you a lot of energy.
100 grams of pea contains 14.2 grams of vitamin C. Pea is also rich in protein, iron. It helps in preventing depression, high cholesterol, cancer and mucular degeneration.
100gram of turnip has 11.7 mg of vitamin C. It also has phosphorus, potassium, carbohydrates and dietary fiber which give it healing power.
37. Broccoli is one of the most vitamin C rich foods
100 grams of broccoli has 89.2 grams of vitamin C. It is a cruciferous vegetable which has only 30 calories per serving. So it is a best detox food for weight loss.
38. Brussels sprouts
This vitamin C food is a low calorie diet in which 100 grams of Brussels sprout gives 89 mg of of vitamin C and 42 calories. Also it is rich in vitamin K, folate, fiber.
39. Swiss chard
This green and leafy vegetables has 30 mg of vitamin C. It is abundant in vitamin A, K , potassium, fiber and no cholesterol.
40. Spinach is also rich source of Vitamin C
Well known for curing anaemia, 100 grams of spinach has 28.1 mg of vitamin C . It is rich source of calcium, potassium, magnesium and fiber.
41. Collard green
It is a leafy green vegetable like spinach. 100 grams of collard green has 35.3 mg of vitamin C. It also has vitamin A, K, fiber, calcium and potassium.
It is an aquatic plant which is very much rich in vitamin C that 100 grams of this vitamin rich food has 43 mg of vitamin C. It also has calcium, potassium ,vitamin A, K and zero cholestrol.
100 grams of cabbage has 36.6 grams of vitamin C. It is also rich in vitamin K, A and B6, fiber, folate and copper.
It is a green turnip in which 100 grams of this vitamin c food has 65 mg of vitamin C. It is also rich in calcium, phosphorus and vitamin A.
It is called a goose weed or bacon weed which is grown in wheat field, in a pot or anywhere wildly. 100 grams of this vitamin C rich vegetable has 80 grams of vitamin C.
Kale is a leafy vegetable like spinach. 100 grams of kale is fortified with 120 mg of vitamin C. Just Add them to your burger to have its benefits.
47. Mustard greens
100 grams of mustard green has 70 grams of vitamin C. They also have lot of vitamin A, K, calcium magnesium and fiber and potassium.
48. Chinese cabbage
It is a type of cabbage used in salads ans soups. It has 45 mg of vitamin C in 100 grams of this vitamin C rich vegetable. It is also rich in calcium, potassium, phosphorus and vitamin A, K.
49. Banana pepper
100 grams of banana pepper has 102. 5 mg of vitamin C. This helps in curing cough , cold and boosting immunity.
50. Bran cereals
Due to rich content of vitamin c, it helps in preventing cardiovascular diseases.100 grams of this has 237.7 mg of vitamin C. It aids in improving bone health and it also helps in weight loss.
So by now, you must have come to know about 50 vitamin C rich foods. I know you were wondering whether there could be such a big list of these foods, but yes, it is there. From fruits, vegetables, herbs and other items, there are hundreds of foods that are good source of vitamin C. And we presented here just 50 best foods. We hope you like our list and it is worth making use of.
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