Vitamin C Food Sources

Vitamin C Food Sources


Vitamin C is an essential nutrient required by the human body. Also known as ascorbic acid, it is a water-soluble vitamin. It immensely boosts the immune system and helps to keep illnesses and infections at bay. One of the most important vitamins, it also helps in the maintenance of skin, bones and cartilage, blood vessels, and promotes wound healing. 

It is important to note that the human body does not store vitamin C. It gets dissolved in water, and any excess leaves the body in the form of urine. Thus, people need to obtain nutrients from their everyday diet. 

Although dietary supplements are a great way to increase the intake of this vitamin, there are several food items that are naturally high in this nutrient. Here, we will look at some of the best vitamin C food sources that must be incorporated into your daily diet. 

Noteworthy Vitamin C Sources

Red Pepper

Red peppers are loaded with this vitamin. Besides, they are also rich in other nutrients such as vitamin A, B, E, and K, folate, potassium, phosphorus, and magnesium. You can add this amazing ingredient to your dishes or simply toss up diced red peppers into a salad to enjoy its benefits. 


Kiwifruit is another one of the best sources of vitamin C that contains around 70 milligrams of the nutrient. Besides, it contains fiber, flavonoids, and carotenoids that are antioxidants and help to protect the body cells. Although most people peel a kiwi before consuming it, the outer skin contains the most fiber and nutrients. So, if you have washed properly, you can even consume kiwifruit with its skin intact. 


Strawberries are a great source of this vitamin. The delicious berry is also high in fiber, low in calories, and contains many types of antioxidants. Make sure to include bright red and lush berries in your diet with no sign of mold. 


Broccoli is a food item that is very rich in this vitamin. Besides, it is also loaded with fiber and plenty of antioxidants, making it an excellent food choice. The best way to cook broccoli is by steaming it for about 5 minutes, as that helps to preserve the maximum amount of vitamin C. 


A medium-sized tomato contains about 20 milligrams of vitamin C if consumed raw. However, cooking it may reduce the amount of vitamins. But at the same time, an antioxidant known as lycopene increases by cooking. So, either way, you consume it; tomatoes are great for getting this vitamin as well as other nutrients. 


Apart from this vitamin, cauliflower is also a great source of vitamin K, fiber, and folate. You can roast it or steam it and add it to a regular diet. The great idea is to enhance the flavor by adding fresh herbs like thyme, which also contain about 4 milligrams of vitamin C per tablespoon. 


Papaya is quite rich in vitamin C. It also contains B vitamins, potassium, folate, carotenes, magnesium, flavonoids, and fiber. All these nutrients together help to promote heart health and protect against colon cancer. 


Kale is a cruciferous vegetable that is rich in vitamin C. Besides, it also comprises high quantities of carotenoids and vitamin K. However, boiling or frying the vegetable may reduce this vitamin content and release more of their antioxidants. These antioxidants are beneficial in combating chronic inflammation in the body.   


Blackcurrants are full of vitamin C and anthocyanins that are antioxidant flavonoids. Together the two are known to reduce oxidative damage related to chronic diseases. They also help to reduce the likelihood of cancer, heart diseases, and neurodegenerative disorders. 

Mustard Spinach

Just like other leafy vegetables, mustard spinach has a high content of vitamin C. It also contains vitamin A, calcium, fiber, folate, potassium, and manganese that help to promote overall health.

Wrapping Up

Vitamin C is one of the most important nutrients that support the immune system. It also plays a crucial role in supporting heart and blood vessel health. 

Not getting an adequate amount of this vitamin can negatively impact your body. Thus, it is a must to supplement your diet with the aforementioned food items. Alternatively, you can take certain dietary supplements to ensure your body receives the optimal amount of this vitamin. 

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