17 Healthy Foods That Are High In Vitamin C

Vitamin C is essential for the production of collagen as it promotes the growth of tissues in your body. This vitamin keeps connective tissue healthy and on track. When your body has enough collagen, it heals wounds in a short time. Many people are not aware of the fact that vitamin C also plays a significant role in strengthening their teeth and bones.

Moreover, your immune system requires adequate levels of vitamin C as well. Your body produces certain neurotransmitters with the help of vitamin C. Consuming foods packed with vitamin C is also necessary for protein metabolism. It is worth noting that vitamin C is a water-soluble vitamin that does not stock up in your body.

This indicates that you need to consume foods loaded with vitamin C on a daily basis to maintain levels of the vitamin in your body. Health experts recommend 75 to 90 mg of vitamin C for adult men and women whereas children should eat citrus fruits and certain vegetables to get daily doses of the vitamin. Take note that vitamin C deficiency affects your whole body.

So, incorporate following fantastic foods into your daily diet to get vitamin C.

17 Healthy Foods That Are High In Vitamin C

Honeydew Melon

1. Honeydew Melon

These delicious and juicy melon balls are a powerhouse of vitamin C. You will be delighted to learn that honeydew melon contains 30 mg of vitamin C and only 60 calories. You can munch on a few as a snack or add to several salad recipes.

2. Potato

11 Incredible Benefits of Potatoes

It is quite surprising to learn that potato contains a considerable amount of vitamin C along with minerals like potassium and magnesium. Consuming baked potatoes with healthy toppings like salsa or broccoli makes a low-calorie meal.

Potatoes health benefits includes supporting digestion, enhancing the skin, a source of weight gain, helps treat scurvy, helps treat Rheumatism, reduces external and internal inflammation, helps lower blood pressure, preventing cancer, improving brain function, prevent cardiovascular diseases, and treat kidney diseases.

3. Cauliflower

cauliflower health benefits

Not only calcium and fiber but cauliflower also contains 50 mg of vitamin C. You can prepare various recipes using this nutritious vegetable. Also, avoid consuming overcooked cauliflower and opt for steamed one instead to get all the nutrients in it.

Cauliflower health benefits includes boosting ultraviolet radiation protection, fighting inflammation, lessen heart and circulatory system issues, lessen cancer risk, supplying vitamin K to the body, improving digestion and detoxifying the body, supporting healthy weight loss, boosting brain health, keeping hormones in check, supporting healthy pregnancy and boosting the immune system.

4. Pineapple


This sweet tropical fruit is a great storehouse of vitamin C. Nutritionists recommend that one chunk of pineapple contains around 80 mg of the vitamin. Incorporating pineapple into your diet is super easy. You can simply eat chunks of the fruit or add it to smoothies and desserts.

Pineapples health benefits includes improving body immune system, great source of healthy carbs, lowering risk of cancer, helping heal wounds, improving gut health, strengthening bones, improving eye health and promoting tissue and cellular health of skin. Other benefits includes alleviating common cold and strengthening gums.

5. Cantaloupe

Cantaloupe health benefits

One cup of cantaloupe provides up to 60 mg of vitamin C. This makes it a great reason to consume as much as you can during summers. You can eat cantaloupe cubes as a snack between meals as it is low in calories.

Cantaloupe or Muskmelon health benefits includes supporting good eye health, relieving stress, delaying aging process, improving immune system, alleviating menstrual cramps, aiding weight loss, clearing skin, a natural face mask, a good hair conditioner, regulates blood pressure, and reduces inflammation.

6. Orange and Orange Juice

15 Impressive Health Benefits of Orange Juice

Orange juice is a common and most consumed beverage. It contains 124 mg of vitamin C which your body requires on a daily basis. Starting your day with a fresh glass of orange juice provides vitamin C instantly and keeps you energetic throughout the day. Moreover, eating the whole orange is also effective. It contains dietary fiber and a considerable amount of vitamin C.

Orange Juice health benefits includes preventing cancer, fighting free radicals, boosting immunity, detoxifying the body, fighting inflammation, supporting liver health, supporting blood circulation, reducing high blood pressure, helps in natural cure, preventing ulcers, support weight loss, enhancing youthful look, relieving diabetes, preventing kidney stones and treating rickets in children.

7. Tomatoes


You can obtain 20 mg of vitamin C from a raw tomato. This savory fruit blends in well with many recipes. You can even incorporate it into salads or sauté one or two medium-sized tomatoes to maintain levels of vitamin C in your body. Nutritionists often recommend consuming tomato juice which also provides 12 mg of vitamin C that can fulfill your daily need for it.

Tomatoes health benefits includes preserving heart health, reducing cancer risk, helping manage symptoms of an enlarged prostate, supporting skin health, improving bone health, reducing risk of experiencing thromboembolic episodes, reducing extent of lipid per-oxidation and supporting eye health. Other benefits includes preventing progression of neurological conditions, supporting weight loss and improving immune function.

8. Grapefruit

13 Amazing Health Benefits of Grapefruit

Like oranges, grapefruit is also loaded with vitamin C. You will be surprised to find that only one-half of the fruit contains around 45 mg of vitamin C. Plus, grapefruit contains several essential nutrients like dietary fiber, potassium, and vitamin A. A whole grapefruit has only 37 calories which makes it ideal for obese individuals.

Grapefruit health benefits includes treating influenza, treating fever, regulating appetite, treating malaria, manage fatigue, control diabetes, treats indigestion and regulate sleep pattern. Other benefits includes increasing acidity level to aid digestion, removing flatulence, treating constipation, treating urinary tract diseases and fighting bacterials.

9. Cabbage


Cabbage leaves are packed with 30 mg of vitamin C. It is strange that when you cook cabbage it doubles that quantity of this vitamin making it around 60 mg. However, you should still avoid overcooking the leaves as it might destroy other nutrients.

Cabbage health benefits includes reducing risk of cancer, improving brain and nervous system health, promoting bone health, maintaining blood pressure, detoxifying the body, promoting bowel regularity, regulating sugar level and promoting weight loss. Other benefits includes improving health of hair, skin and nails, helping prevent or heal acne, healing stomach ulcers, helping care for the heart, promoting healthy pregnancy and boosting immunity.

10. Green Bell Pepper

Green Bell Pepper

Adding chopped green bell peppers to your salad or other recipes can become a source to obtain up to 95 mg of vitamin C. Make sure to pick the bright green ones with impeccable skin.

11. Brussels sprouts

11 Amazing Benefits of Brussels Sprouts

One cup of Brussels sprouts whether cooked or uncooked contains 96 mg of vitamin C. This vegetable is often served as a side dish. You can also try shredding a few raw Brussels sprouts on top of your salads to make it a nutrient-dense meal.

Brussels Sprouts benefits includes cancer protection, relieving constipation, supports probiotic health, support bone health, improve blood circulation, promote blood sugar management, promote skin health, helps fight inflammation, ensure the health of the brain and nerves, and help prevent anemia.

12. Red Sweet Pepper

13 Amazing Health Benefits of Capsicum

Red sweet pepper has a mild flavor, which makes it ideal for several recipes. You can grill, sauté, or steam cubes of red pepper to get all the nutrients including this vitamin. Raw red sweet pepper has around 150 mg of vitamin C and only 37 calories.

Bell Peppers health benefits includes maintaining eye health, boosting immune system, provides nourishment for fetus, support weight loss, support digestive health and help fight inflammation. Other benefits includes fighting cancer, supporting nervous system, slow down aging process, support respiratory health and ensure proper blood flow.

13. Kiwifruit

Kiwi benefits

One small size of kiwifruit contains 60 mg of vitamin C and fewer calories. This savory fruit goes well in many smoothie recipes. You can add it to a bowl of fruit salad along with a handful of mixed nuts to prepare a power pack meal.

Kiwi health benefits includes helping with protein digestion, managing blood pressure, boosting the body immune system, aiding blood sugar control, creating acid balance in the body, and promoting healthy kidney function. Other benefits includes relieving constipation, promoting restful sleep, improving skin health, help to prevent cancer and improve respiratory function.

14. Strawberries


Sweet, sour, and juicy strawberries contain 98 mg of vitamin C. You should replace sugar-filled crackers or bars with a bowl of farm strawberries as a snack. Moreover, consuming strawberries is convenient as the fruit blends in well in many recipes. For instance, you can make yourself nutrient-dense oatmeal bowl topped with fresh strawberries for breakfast.

Strawberry health benefits include enhancing cognitive function, treating diabetes, promote heart function, reduces hypertension, help prevent allergies and asthma, improves eyesight, strengthens the immune system, helps prevent cancer, help prevent birth defects, help treat arthritis and gout, and help improve skin quality.

15. Papaya


You should consume at least two servings of papaya fruits in a week to boost vitamin C levels in your body. One cup of papaya chunks contains 145 g of vitamin C. Incorporating fresh papaya into the diet of senior people can prevent age-related memory deterioration.

Papaya health benefits include fighting inflammation, a good source of antioxidant, helps heal wound faster, delays the progression of Alzheimer’s disease, decreases the risk of heart disease, helps fight cancer, supporting digestive health, and protect against skin damage.

16. Broccoli


This incredible vegetable provides around 51 mg of vitamin C, which is your daily requirement. Broccoli helps lower oxidative stress on organs and combats the onset of chronic diseases. So, do not forget to sauté some for your next meal.

Broccoli health benefits includes reducing cholesterol level, supporting eye health, boosting detoxification of waste, boosting immune resistance, treating constipation, controlling blood pressure, facilitating healthy pregnancy, promoting bone health, safeguarding your stomach, reducing progression of arthritis, improving respiratory health, boosting libido and preventing cancer.

17. Mustard Spinach

Mustard spinach

You can obtain 195 mg of vitamin C from only one cup of raw mustard spinach. Mustard spinach leaves go well with many recipes. However, take note that overcooking lowers the content of this vitamin; so, you should avoid it.

Spinach health benefits includes, aiding detoxification, supporting weight loss, keeping eye healthy, supporting strong bones, reducing hypertension, promoting good sleep, boosting immunity, promoting youthful health, combating hair loss, curing acne, and enhancing the skin.

Bottom Line

Vitamin C works as an antioxidant. The adequate level of this vitamin in your body strengthens your immune system and maintains your overall wellbeing. Therefore, you need to consume foods loaded with vitamin C on a daily basis to promote the proper functioning of organs. In case of vitamin C deficiency, we suggest consulting with your doctor and avoid self-medication.

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