How Much Vitamin C Did You Eat Today?

Some Obvious (and not so obvious) Foods That Are High in Vitamin C!

We can’t make it in the body, so aside from supplements, Vitamin C is a water-soluble vitamin that’s found in many foods, particularly 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.

Chili Peppers

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.

Moreover, chili peppers are rich in capsaicin, the compound that is responsible for their hot taste. Capsaicin may also reduce pain and inflammation.

Guavas

This pink-fleshed tropical fruit is native to Mexico and South America.

A single guava contains 126 mg of vitamin C, or 140% of the DV. It’s particularly rich in the antioxidant lycopene.

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.

Thyme

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.

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.

Parsley

Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the recommended DV.

Along with other leafy greens, parsley is a significant source of plant-based, non-heme iron.

Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia.

Kale

One cup of chopped raw kale provides 80 mg of vitamin C, or 89% of the DV. It also supplies high quantities of vitamin K and the carotenoids lutein and zeaxanthin.

One cup of cooked kale provides 53 mg, or 59% of the DV for vitamin C.

While cooking this vegetable reduces its vitamin C content, one study found that boiling, frying or steaming leafy greens helps release more of their antioxidants.

Strawberries

One cup of strawberry halves (152 grams) provides 98 mg of vitamin C, or 99% of the DV.

Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate and other beneficial antioxidants.

Kiwis

One medium kiwi packs 71 mg of vitamin C, or 79% of the DV.

Broccoli

Broccoli is a cruciferous vegetable. One-half cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV.

Numerous observational studies have shown a possible association between eating plenty of vitamin-C-rich cruciferous vegetables and lowered oxidative stress, improved immunity and a decreased risk of cancer and heart disease.

Brussels Sprouts

One-half cup of cooked Brussels sprouts provides 49 mg, or 54% of the DV for vitamin C.

Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese and potassium.

Both vitamins C and K are important for your bone health. In particular, vitamin C aids the formation of collagen, which is the fibrous part your bones.

Lemons

Lemons were given to sailors during the 1700s to prevent scurvy. One whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of the DV).

The vitamin C in lemon juice also acts as an antioxidant.

When fruits and vegetables are cut, the enzyme polyphenol oxidase is exposed to oxygen. This triggers oxidation and turns the food brown. Applying lemon juice to the exposed surfaces acts as a barrier, preventing the browning process.

Lychees

One lychee provides nearly 7 mg of vitamin C, or 7.5% of the DV, while a one-cup serving provides 151%.

Lychees also contain omega-3 and omega-6 fatty acids, which benefit your brain, heart and blood vessels.

Papayas

One cup (145 grams) of papaya provides 87 mg of vitamin C, or 97% of the DV.

Vitamin C also aids memory and has potent anti-inflammatory effects in your brain.

Oranges

One medium-sized orange provides 70 mg of vitamin C, which is 78% of the DV.

Other citrus fruits can also help you meet your vitamin C needs. For example, half a grapefruit contains 44 mg or 73% of the DV, a mandarin 24 mg or 39% of the DV and the juice of one lime 13 mg or 22% of the DV.

The Bottom Line…

Vitamin C is vital for your immune system, connective tissue and heart and blood vessel health, among many other important roles.

Not getting enough of this vitamin can have negative effects on your health.

While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits, vegetables and herbs are rich in this vitamin and may even exceed the amounts found in citrus fruits.

Remember-Vitamin C is water-soluble, so any excess is usually excreted in the urine rather than stored in the body. It's safe in almost any amount from foods, and supplements in recommended amounts are a good option for those not getting enough!