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Top 20 Vitamin C Rich Foods: A Comprehensive Guide

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List Of Top Vitamin C Rich Foods

Vitamin C is a water-soluble vitamin found in various food items, and it plays a vital role in proper body functions. In addition, these food sources are potent sources of antioxidants, support the immune system, protect cells from harm by free radicals, fight diseases, improve iron absorption, and prevent infections. Here is the comprehensive list of the top 20 vitamin C-rich foods that must be incorporated into your diet to improve your overall health and well-being.

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Also read:Top 20 Vitamin D-Rich Foods Sources: The Ultimate Guide

Top 20 Vitamin C Foods List

Here’s a list of the top 20 Vitamin C foods, along with a chart. This will help you incorporate this nutrient into your diet and elevate your overall health. ItemsServing SizeVitamin C Content (mg)
1.Kiwi1 medium fruit64
2.Bell Peppers (Red)1 cup190
3.Bell Peppers (Green)1 cup120
4.Muskmelon1 medium fruit 36.7
5.Pineapple 1 medium fruit48
7.Strawberries1 cup59
8.Oranges1 medium fruit70
9.Papaya1 cup61
10.Kiwi1 medium fruit64
11.Lychee1 medium-sized71.5
12.Potato1 large-sized72.7
13.Grapefruit1 fruit77
14.Brussels Sprouts100 g85
15.Broccoli100 g89
16.Kale100 g120
17.Guava55 g126
18.Mango336 g122
19.Lemon1 medium fruit30.7
20.Blackcurrant100 g181
21.Cantaloupe100 g36.7
22.Tomato1 medium fruit20
23.Spinach100 g28.1
24.Cabbage100 g36.6
25.Raspberries100 g26.2
26.Blackberries100 g21

Did you know? The daily value of vitamin C intake for women is 75mg and 90mg for men.

These vitamin C-rich sources are not only delicious but also offer myriads of nutrients and health benefits. Let’s explore the benefits of each food item in detail.

Vitamin C-rich List


This tropical fruit packs a punch with its high vitamin C content, providing over 100 per cent of your daily requirement in just one medium-sized fruit.


Kiwi is a tasty fruit high in vitamin C and other antioxidants. It is well-known for its vivid green flesh dotted with small black seeds.

Bell Peppers (Red and Green)

Bell peppers are crisp and tasteful, and these vibrant vegetables are also great sources of vitamin C, with red peppers having a higher concentration than green ones.


Strawberries are a delicious and juicy food that is high in vitamin C and other healthy elements like antioxidants and fiber.


Oranges, maybe one of the most well-known foods high in vitamin C, are refreshing, juicy, and bursting with immune-stimulating qualities


This tropical fruit gives your palate a sweet and tangy taste while also being high in vitamin C. It is very delightful.

Also read:Benefits Of Magnesium Rich Foods To Elevate Your Nutrition


Pineapple, bursting with tropical sweetness, is high in vitamin C and includes the anti-inflammatory enzyme bromelain.

Brussels Sprouts

These little cabbages are not only adorable but also nutrient-dense, high in fibre, antioxidants, and vitamin C.


Kale is a superfood that tastes great in salads, smoothies, and stir-fries because it’s full of vitamins and minerals, including vitamin C.


Broccoli is a multipurpose vegetable that is high in fibre, vitamin K, and vitamin C. It tastes good, both raw and cooked.


Cauliflower, another cruciferous vegetable, has many culinary applications, including rice and pizza crust, and is a high source of vitamin C.


Mangoes are sweet, tropical, and a great source of vitamin C. They also make a light snack or addition to salads and smoothies


Lemons are adaptable fruits that may be used in both sweet and savoury recipes because of their sour flavour. They offer a substantial amount of vitamin C.


Grapefruit is abundant in Vitamin C and other antioxidants, which add tang and refreshment to your meal or snack.


Cantaloupe is a juicy, sweet fruit that is high in beta-carotene, potassium, and vitamin C. It also keeps you hydrated.


Tomatoes are a good source of vitamin C, especially when eaten raw, even though they are technically a fruit and are frequently used in cooking.


Spinach is an excellent addition to salads, omelets, and smoothies. It is full of nutrients, including iron, folate, and vitamin K. It is also a wonderful source of vitamin C.


Cabbage is a versatile vegetable that is high in vitamin C and other healthy nutrients. It may be eaten raw in coleslaw or cooked in stir-fries.


Kiwifruit, with its glossy green meat and fuzzy brown skin, is not only aesthetically pleasing but also a great source of fibre and vitamin C.

Raspberries, Blackberries, and Cranberries

These tasty and tangy berries offer a strong dose of vitamin C and are packed with antioxidants, which adds to their overall health benefits.


Lychee is a fragrant, sweet, tropical fruit that is high in antioxidants, including vitamin C. Its flavour profile is both intriguing and reviving.

Also read: Top 20 Vitamin B12 High-Rich Foods Sources: A Complete Guide

Why are Vitamin C Food Sources Important?

Vitamin C is involved in various physiological processes, including supporting the immune system, antioxidant protection, collagen synthesis, and iron absorption.

Iron Absorption: Vitamin C helps plant-based meals like leafy greens and legumes absorb non-heme iron better by changing its form to one that is easier to absorb. Because the body absorbs iron from plants less quickly, this is especially crucial for people who adopt vegetarian or vegan diets.

Immune System Support: Vitamin C plays a critical role in bolstering the immune system by promoting the development and functionality of white blood cells, which aid in the body’s defense against infections and illnesses.

Antioxidant Protection: As a powerful antioxidant, vitamin C helps the body fight off free radicals and lessens oxidative stress. This reduces the chance of developing chronic illnesses, including cancer, arthritis, and heart disease and helps shield cells from harm.

Collagen Synthesis: Collagen is a type of protein that gives tissues, including skin, cartilage, and blood vessels, shape and suppleness. Collagen synthesis, skin health, wound healing, and general tissue repair all depend on vitamin C.

Also read: Best Calcium Rich Food for Diabetics

Closing Thoughts

To sum up, let’s include foods high in vitamin C in your diet on a regular basis, as it is crucial to preserve your best health and wellbeing. Moreover, there are many tasty and nutrient-dense options available, ranging from colourful veggies like bell peppers and kale to citrus fruits like oranges and lemons. These food items offer a natural supply of vitamin C that can strengthen your immune system, assist the creation of collagen, and guard against chronic diseases whether they are consumed raw, cooked, or blended into smoothies. You can make sure you’re getting all the vitamin C your body needs each day and reap its many health benefits by including a range of foods high in vitamin C in your meal.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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Anuja Koul

Anuja Koul

A passionate, creative writer and researcher. I found that writing allowed me to express myself in ways that I couldn't have otherwise. I have tried my hands on different writing genres, but I ultimately discovered that healthcare and wellness are my areas of expertise.

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