10 Best Vitamin C-Rich Foods That Will Help You Stay Healthy

We get it- you need a healthy diet that includes vitamin C but you also want it to be tasty. We also know vitamin C is extremely important for your body because it has a variety of uses. From keeping sickness at bay to nurturing a healthy heart and even stimulating the production of other proteins like collagen, natural vitamin C is a need. Well, don’t worry, we’ve got you covered. 

There are lots of sources of vitamin C but we’ve done the hardest part of the job for you and compiled a list of the 10 best vitamin C-rich foods. You can use these ingredients to make meals that compliment your health and taste delicious! 

1. Citrus 


Undeniably the most widely known among vitamin C-rich foods, citrus fruits sure do live up to their name. Under the umbrella of citrus fruits, oranges, lemons, and limes each are good sources of vitamin C with 58 mg, 43 mg, and 27 mg  respectively. They are so effective in fact that they were given to sailors long ago to treat scurvy, a disease characterized by a vitamin c deficiency. Citrus fruits are also high in antioxidants and calcium, both of which are necessary for a healthy immune system. The zest of oranges and lemons- considered the most nutritious part- is used in many baking recipes for an added twist. 

2. Guava


Guava originally came from Mexico and South America though it is now grown across the world. It is a very beneficial fruit and many studies have shown that it can lower blood sugar levels and boost heart health. It is rumored to be able to protect you from various diseases and even some cancers. In terms of vitamin C, there is plenty to be found. In fact, there are 130 mg of the mineral in just one guava. That’s more than triple what you need on a daily basis!

3. Strawberries


Delicious, red strawberries may look small but they do lots of good. In 100 g of the fruit there is almost 60 mg of vitamin C. They have lots of other vitamins as well as fibers and antioxidants. Strawberries also protect your heart and are a source of good cholesterol for your body. They are low in calories so you can add them to almost any diet and even make some tasty desserts with them! Frozen or straight from the farm they are a sweet addition to any dinner table. 

4. Papaya


You’ve probably heard that papaya creates lots of heat in your body but it is filled with vitamin C. You can get your daily dose of vitamin C with just one cup. Not only that but papaya can have some anti-inflammatory effects in your brain. This is because it is such a vitamin C-rich food. One study saw improvement in people with Alzheimer’s when they were given papaya extract. This could be because vitamin C affects the brain’s memory and retention capacity. 

5. Cantaloupe


While we’re talking about fruits, let’s just say you have to add this to the list of good sources of vitamin C. It has around 40 mg of vitamin C, so it is a good natural vitamin c booster. Moreover, it has significant fibers that assist the body in getting vitamin A. It’s a two for one deal! And top it off, it tastes fabulous especially on hot days and it looks great for an autumn aesthetic. 

6. Kale


A green veggie has to be on this list- especially if it has all the benefits of kale. Kale is a prominent vitamin C-rich food that gives you about 80 mg of vitamin C in just one serving. As far as other advantages are concerned- kale has it all. As a source of calcium, iron, fibers, and antioxidants it adds value to every meal. Though it tastes a little bitter it's nothing a little dressing can’t fix. Whether you put it in salad or stir fry it, this leafy green is highly nutritious and quite tasty if made right!

7. Tomato Juice

Tomato Juice

Did you know tomatoes are actually considered fruits because they come from a flower? Well, that may not seem like a surprise but we assure you that the benefits of tomato juice will blow your mind. Tomato juice is a vitamin C-rich food with almost 70-80 mg of it. That’s right! If you use just one cup next time you make spaghetti, you can get all the vitamin C you need for the day!

8. Potato


Potatoes are a staple in the household. Cheap and easily accessible, they are a source of about 30 mg of vitamin C. In addition, they are a good source of fibers that work towards heart health and cholesterol management. They are also heavy which means you won’t keep getting hungry if you’re trying to follow a diet. Besides vitamin C, potatoes are known to be rich in antioxidants that prevent diseases. 

9. Pepper


Bell peppers are a trend for various salads and other continental dishes because they add color and crunch to a recipe. When it comes to health, too, they have promising numbers. They can have anywhere from 30-80 mg of vitamin C as the vitamin C content grows as the vegetable ages. Hence, the bell pepper is not only a fancy item but also a vitamin C-rich food!

10. Brussel Sprouts

Brussel Sprouts

These tiny green vegetables may not be the first things to pop to mind for dinner but they have plenty of vitamin C. With almost 50 mg of vitamin C, Brussel sprouts can help you reach that daily target if you eat enough. They taste their best when baked alongside cut potatoes and sprinkled with salt and pepper. If you need a creative way to include them in your meal, you can even stir fry them with other veggies or add some cheese while baking.

Conclusion: There are plenty of sources of vitamin C to be found in the kitchen. When you add these vitamin C-rich foods to your daily meals you ensure that you get the perfect dose of vitamin C every day. This can do wonders for your body like boosting your immune system and reducing your risk of major diseases. The uses of vitamin C range from managing your blood pressure to enhancing your skin health so why not have it all? Next time you’re looking for a new recipe make sure to include these ten best vitamin C-rich foods for some amazing results!

10 Best Vitamin C-Rich Foods Infographics

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