Contents
Consuming food high in vitamin C is crucial for our health. This water-soluble vitamin can be found naturally in many foods, especially vegetables and fruits.
Vitamin C is a powerful antioxidant. It is known for its effects on the immune system and skin health. Besides, it is essential for the production of collagen, the integrity of the connective tissues, and the health of our bones, teeth, and blood vessels.
Unfortunately, our bodies cannot produce vitamin C or even store it. That is why it is important to take it regularly. The Recommended Daily Value (RDV) of vitamin C is 90 mg per day.
Vitamin C deficiency has many symptoms including infections, delayed wound healing, anemia, and bleeding problems such as bruising and bleeding gums.
In this article, you can find out what food is high in vitamin C and learn how to get enough vitamin C from food.
Good Sources of Vitamin C
Vitamin C can be found in many fruits and vegetables. Food high in vitamin C list includes:
- Citrus fruits such as oranges, lemons, and grapefruits
- Peppers
- Broccoli
- Potatoes
- Brussels Sprouts
- Strawberries
- Blackcurrants
Food High in Vitamin C and Iron
Iron is vital for our health. For example, it is crucial for the immune system and the delivery of oxygen to your tissues. Iron deficiency symptoms include anemia, lack of energy, and chronic fatigue.
Vitamin C and iron are a perfect combination. Studies show that vitamin C enhances the absorption of iron.
Foods high in vitamin C and iron include:
- Spinach: A 100 gram serving of spinach contains 28.1 mg of vitamin C and 2.71 of iron.
- Broccoli: A 100 gram serving of broccoli contains 91.3 mg of vitamin C and 0.69 mg of iron.
- Leafy greens such as kale and Swiss chard
If eating rich food in vitamin C and iron is not suitable for you, consider pairing rich in vitamin C foods and others rich in iron in your meals.
Food High in Vitamin C and Zinc
Zinc is one of the crucial elements for our overall health. Both vitamin C and zinc are powerful antioxidants. Therefore, they help in supporting the immune system. Zinc is also important for the proper healing of wounds and protein and DNA synthesis.
Like vitamin C, our bodies cannot store zinc. That is why it is important to make sure that you consume foods high in zinc regularly.
Foods high in vitamin C and zinc include:
- Avocado: A whole avocado can provide you with 20.1 mg of vitamin C and 1.3 mg of zinc.
- Peas: 1 cooked cup can provide you with 58 mg of vitamin C and 1.8 mg of zinc.
- Edamame: 1 boiled cup can provide you with 9.5 mg of vitamin C and 2.1 mg of zinc.
The benefits of zinc and vitamin C are numerous. If you have zinc deficiency, you should consult your healthcare provider to treat it.
Top 10 Foods High in Vitamin C
If you wonder how to get enough vitamin C from food, the following list can help you. Here are the top 10 foods high in vitamin C in order.
| 100 Grams of | Vitamin C Content |
| Guavas | 228 mg (254% DV) |
| Bell Peppers | 128 mg (142% DV) |
| Kiwifruit | 93 mg (103% DV) |
| Broccoli | 89 mg (99% DV) |
| Brussels sprouts | 85 mg (81% DV) |
| Papaya | 61 mg (68% DV) |
| Snow Peas | 60 mg (67% DV) |
| Strawberries | 59 mg (65% DV) |
| Oranges | 53 mg (59% DV) |
| Raspberries | 32 mg (36% DV) |
What Food is High in Vitamin C and Fiber?
Vitamin C exists mainly in fruits and vegetables. Most of these foods are rich in fiber as well. Consuming a high-fiber diet can provide you with many benefits including:
- Regulating bowel movement and maintaining its health.
- Decreasing cholesterol levels.
- Controlling blood sugar levels.
- Maintaining a healthy weight.
- Living longer.
Here are the top 10 foods high in vitamin C and fiber.
| 100 Grams of | Fiber Content | Vitamin C Content |
| Avocado | 6.7 grams | 10 mg |
| Raspberries | 6.5 grams | 32.2 mg |
| Artichoke | 5.4 grams | 11.7 mg |
| Brussels sprouts | 3.7 grams | 85 mg |
| Carrots | 2.8 grams | 5.9 mg |
| Broccoli | 2.6 grams | 89 mg |
| Bananas | 2.6 grams | 8.7 mg |
| Beets | 2.6 grams | 4.9 mg |
| Apples | 2.4 grams | 4.6 mg |
| Strawberries | 2 grams | 59 mg |
How Can I Increase My Vitamin C?
The following tips will help you to get enough vitamin C regularly:
- Consume more raw fruits and vegetables whenever possible. Cooking decreases the content of water-soluble vitamins such as vitamin C.
- Try to make a bowl of vitamin C-high foods at home for snacking.
- A side of crudité during lunch is highly recommended. Broccoli and red peppers are high in vitamin C.
- Consume more fermented vegetables such as kimchi and sauerkraut.
The Bottom Line
Vitamin C is crucial for our health. It is vital for our immunity, connective tissue health, and cardiovascular health. Besides, it reduces the risk of chronic and cardiac diseases, helps in the management of high blood pressure, lowers blood uric acid levels, which decreases the risk of gout, prevents iron deficiency, and protects memory and cognitive functions.
Therefore, it is important to keep adequate levels of vitamin C. Since our bodies cannot store it, you should try to increase your intake via foods or supplements.
Citrus fruits are the most popular source of vitamin C. However, it also exists in many other fruits and vegetables. Some of them even include higher amounts than citrus fruits.
The previous suggestions can help you to get your needs of vitamin C in addition to many other nutrients such as iron, zinc, and fibers. A vitamin-C-rich diet is a major step to improving your overall health.