A healthy diet should include plenty of foods high in Vitamin C, and fortunately that is easy to do because a great number of foods are rich in this essential nutrient.

Vitamin C

Vitamin C

Vitamin C may be the most familiar of all of the nutrients. Although most adults could be hard pressed to name a good food source of biotin or riboflavin, most everyone is able to name citrus fruits as good sources of vitamin C. It’s also a commonly used nutritional supplement. Including these foods in your diet isn’t enough, however, if you want to take advantage of the Vitamin C benefit. You need to know how to prepare them properly for that maximum nutritional benefit.

It helps ensure the health and maintenance of your tendons, bones, and skin, and in addition it helps your immune system deal with damaging substances in the body. Make sure you’re getting enough in your diet by eating lots of foods high in Vitamin C. The following list of foods high in vitamin C can help teach you how to super-charge your diet with a major serving of the essential nutrient.


In addition to twice your recommended daily consumption of vitamin A and seven times the recommended amount of vitamin K, a one-cup serving of kale provides 80.4 mg of vitamin C. The nutrition powerhouse also offers a sizeable dose of minerals and fatty acids.


One medium orange contains 70 milligrams of vitamin C and 62 calories. If you like it in liquid form, 3/4 cup of orange juice contains 61 to 93 milligrams of vitamin C and 79 to 84 calories.


Tiny powerhouses of nutrition, berries are full of healthy compounds, including folate, fibre and phytochemicals, which might help improve memory and reduce the risk for developing heart disease and cancer. Among other functions, vitamin C helps to strengthen the immune system and protect connective tissue. Strawberries and cranberries are good sources of this important vitamin.


It might surprise you to learn that this small bright green fruit, more Vitamin C than an orange! They’re also high in flavonoids and have as much potassium like a banana. Studies have shown that children who ate these vitamin C-rich fruits experienced stronger respiratory system than children who did not.

Red Pepper

You may instantly think of citrus when you consider immune-boosting vitamin C, but sweet red peppers provide a solid dose of the nutrient, too. One half cup of the pepper contains 142 milligrams of vitamin C and 20 calories. Should you cook the veggie, one half cup offers 116 milligrams.


Long used like a folk remedy to settle intestinal upsets and relieve constipation, this tropical fruit can also be noted for its anti-inflammatory enzyme and healing nutrients, that really help bolster immunity, as well as bone and cardiovascular health. Fresh pineapple is really a good source (24 mg per cup) of vitamin C, which might enhance immunity and wound healing, whilst preventing heart disease and serious eye disorders.

Brussels Sprouts

Whilst not everyone’s favorite food, Brussels sprouts have a great Vitamin C reputation. One serving of cooked Brussels sprouts has almost 50 mg of vitamin C. Brussels sprouts will also be high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber. However, despite all of these nutrients, it’s still near impossible to convince your kids to provide them a try.


Cabbages are nutritional kings, much like their relatives, bok choy and brussel sprouts. Nutrient-rich and packed with protective compounds, these members of the cabbage family might help to fight off cancer and heart disease.

Citrus fruits

Not even close to lightweights when it comes to nutritional power, citrus fruits have an abundance of vitamin C, potassium, pectin and phytochemicals that could benefit numerous conditions, including allergies, asthma, cancer, cataracts, heart disease, stroke and also the common cold.

Food Sources of Vitamin C

Food Sources of Vitamin C


This fuzzy, egg-shaped fruit, along with providing spectacular amounts of vitamin C, is richly endowed with phytochemicals which help to boost your immune system and may stave off certain eye conditions, cancer and heart disease. Kiwifruit is definitely an exceptional source of this important vitamin. The antioxidant power vitamin C is also thought to help prevent cataracts. (One kiwifruit has about 75 mg of vitamin C.)