Top 18 Vitamin C Rich Foods

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Top 18 Foods Highest in Vitamin C

Vitamin C is essential for immune support, collagen synthesis, antioxidant protection, wound healing, and enhancing iron absorption, contributing to overall health.

Vitamin C, also known as ascorbic acid, is essential for overall health, supporting the immune system, skin health, and the absorption of iron from plant-based foods. Below are some of the top foods that are highest in Vitamin C:1. Kiwifruit- Approximately 71 mg of Vitamin C of Vitamin C per 100g.

2. Strawberries- About 58 mg of Vitamin C per 100g.

3. Oranges- Roughly 53 mg of Vitamin C per 100g.

4. Papaya- Approximately 60 mg of Vitamin C per 100g.

5. Pineapple- Around 47 mg of Vitamin C per 100g.

6. Mango- Roughly 36 mg of Vitamin C per 100g.

7. Guava- About 228 mg of Vitamin C per 100g (one of the richest sources).

8. Cantaloupe- Approximately 36 mg of Vitamin C per 100g.

9. Red Bell Peppers - About 190 mg of Vitamin C per 100g (one of the richest vegetable sources).

10. Green Bell Peppers - Around 80 mg of Vitamin C per 100g.

11. Broccoli - Approximately 89 mg of Vitamin C per 100g.

12. Brussels Sprouts - About 85 mg of Vitamin C per 100g.

13. Kale - Roughly 120 mg of Vitamin C per 100g.

14. Spinach - Approximately 47 mg of Vitamin C per 100g.

15. Cauliflower - About 48 mg of Vitamin C per 100g.

16. Tomatoes (cooked) - About 13 mg of Vitamin C per 100g.

18. Berries (like blackcurrants) - Extremely high, with blackcurrants containing about 181 mg of Vitamin C per 100g.

Recommended Daily Allowance of Vitamin C: The recommended daily intake of Vitamin C varies by age and gender but is generally around: - Adult men: 90 mg - Adult women: 75 mg - Pregnant women: 85 mg - Breastfeeding women: 120Mg

Conclusion: Incorporating a variety of these fruits and vegetables into your diet is an excellent way to ensure you meet your Vitamin C needs. Fresh, raw, or minimally processed foods typically retain the highest levels of this important vitamin.

 

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