Vitamin C is key to the growth and maintenance of most of the tissues of your body, including collagen, which is needed for healthy connective tissue and wound healing. And Vitamin C also helps your bones and teeth to stay strong and healthy. It’s also necessary to make certain neurotransmitters and for protein metabolism. Your immune system relies on vitamin C, too.
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Oranges and Orange Juice.
One 8-ounce glass of orange juice contains 124 milligrams of vitamin C, so it only takes one serving to get a day’s worth of vitamin C.
Oranges and orange juice are also good sources of potassium, folate, lutein and vitamin A. Whole oranges are also a good source of fiber, but most of the fiber is lost when you drink the juice.
Grapefruits are related to oranges, so it’s no surprise they’re also high in vitamin C. One-half of a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium, and plenty of vitamin A. At only 37 calories, that grapefruit half is also a dieter’s dream.
Grapefruits are fairly sour, although rub red grapefruits tend to be sweeter. You might want to add a light sprinkle of sugar or another sweetener before you eat them.
One medium-sized green bell pepper has 95 milligrams of vitamin C, which is enough for one full day. Green bell peppers also deliver eight percent of the daily value of vitamins A and K and 15 percent of vitamin B6. A whole green bell contains just 24 calories.
Green bell peppers can be sliced or chopped and added to a salad or used as an ingredient in a variety of dishes. Choose peppers that are bright green with unblemished skin.
Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 822 mg of vitamin C, or 913% of the DV (6).
Animal studies using acerola extract have shown that it may have cancer-fighting properties, help prevent UVB skin damage and even decrease DNA damage caused by bad diet (7Trusted Source, 8Trusted Source, 9 Trusted Source).
Despite these promising results, no human-based studies on the effects of acerola cherry consumption exist.
SUMMARY: just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C. The fruit may even have cancer-fighting properties, although human-based research is lacking.
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges. It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV (3). It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health (4Trusted Source, 5Trusted Source).
SUMMARY: Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.
The rosehip is a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C. Approximately six rose hips provide 119 mg of vitamin C or 132% of the DV (10). Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.
Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness, and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis (11Trusted Source).
SUMMARY: Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
One green chili pepper contains 109 mg of vitamin C or 121% of the DV. In comparison, one red chili pepper delivers 65 mg, or 72% of the DV (12, 13). Moreover, chili peppers are rich in capsaicin, the compound that is responsible for their hot taste. Capsaicin may also reduce pain and inflammation (14Trusted Source). There is also evidence that approximately one tablespoon (10 grams) of red chili powder may help increase fat burning (14Trusted Source).
SUMMARY: Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
This pink-fleshed tropical fruit is native to Mexico and South America. Single guava contains 126 mg of vitamin C or 140% of the DV. It’s particularly rich in the antioxidant lycopene (15).
A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels (16Trusted Source).
SUMMARY: Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.
Sweet Yellow Peppers
The vitamin C content of sweet or bell peppers increases as they mature. Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the DV, which is double the amount found in green peppers (17, 18). Consuming enough vitamin C is important for your eye health and may help protect against cataract progression. A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared to those with the lowest intakes (19Trusted Source).
SUMMARY: Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One-half cup of sweet yellow peppers delivers 152% of the recommended DV.
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C, or 112% of the DV (20). Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer and neurodegenerative diseases (21Trusted Source, 22Trusted Source).
SUMMARY: Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 112% of the DV for vitamin C and may help reduce chronic inflammation.
Gram for gram, fresh thyme has three times more vitamin C than oranges and one of the highest vitamin C concentration of all culinary herbs. One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% of the DV (23).
Even just sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal adds 3.5–7 mg of vitamin C to your diet, which can strengthen your immunity and help fight infections. While thyme is a popular remedy for sore throats and respiratory conditions, it’s also high in vitamin C, which helps improve immune health, make antibodies, destroy viruses and bacteria and clear infected cells (24Trusted Source, 25Trusted Source).
SUMMARY: Thyme contains more vitamin C than most culinary herbs with 160 mg per 100 grams. One ounce of fresh thyme provides 50% of the DV for vitamin C. Thyme and other foods high in vitamin C boost your immunity.
Vitamin C is a water-soluble vitamin which is found in many foods, fruits, and vegetables. It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function. It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels (1Trusted Source, 2). The human body cannot produce or store vitamin C, so it’s essential to consume it regularly in sufficient amounts.