Top 10 Foods High in Vitamin C From Oranges to Kale

Our bodies can’t make vitamin C (ascorbic acid).

So we have to get it daily from the food we eat.

For decades, vitamin C has been used as a way to stave off the cold and flu.

In the 1930s, Albert Szent-Györgyi discovered vitamin C.

He found that it helps the body absorb nutrients and promotes good health.

Some people prefer to get all of their nutrition from food, while others choose to also take supplements.

That’s why we’ve put together this article so that you can decide what’s best for you.

There’s a lot of debate about what the best form of vitamin C actually is.

It’s really a matter of personal preference. If you eat enough, you’ll feel a lot better.

For sure!

Women should consume 75mg of vitamin C each day, and men should consume 90mg.

Luckily, there are plenty of fruits, vegetables, and herbs that contain large amounts of vitamin C.

Let’s dive in…

A Powerful Antioxidant & Blood Cleanser

Vitamin C is an antioxidant that helps your body fight foreign invaders, such as bacteria and viruses. There are two types of vitamins – water-soluble and fat-soluble, vitamin c is water-soluble. It also cleans out free radicals that can build up in the body and cause oxidative stress, which can make you sick.  Vitamin C can increase your blood’s antioxidant levels by 30%.

Vitamin C boosts your immune system by creating additional white blood cells. These cells help your body fight infection and heal. Vitamin C is also required for the production of collagen, which produces healthy skin. If you’re a vegetarian or vegan, make sure you’re consuming vitamin C when you eat salads or plant-based meals. Studies have shown that doing so can help your body absorb non-heme iron (that’s iron from plants)  by around 67%.

7 Signs Of Vitamin C Deficiency

If you have a Vitamin C deficiency, you might experience an increase in tissue damage in your muscles. A Vitamin C deficiency can also result in an altered emotional state. Decreased tear production, easy bruising, and bleeding are all signs of a possible Vitamin C deficiency. Here are seven of the main signs of vitamin C deficiency:

  • Bruising easily
  • Dry, itchy skin
  • Bleeding/ swollen gums
  • Nosebleeds
  • Hair breaks easily
  • Feeling tired 
  • Muscle pain/ joint pain

Top 10 Foods High In Vitamin C

 Here is a list of the top ten foods highest in vitamin C, from highest to lowest:

1. Acerola Cherries (913% of RDA)

The Acerola Cherry is a tropical fruit that grows in hotter climates and provides a tonne of vitamin C. For this reason, you’ll find it in many vitamin C supplements. Half a cup of acerola cherries provides 913% of your recommended daily allowance (RDA) of vitamin C.

2. Kakadu Plums (530% of RDA)

These plums are not well known in other parts of the world, but they’re very popular in Australia. A single plum contains 530% of the recommended daily allowance of vitamin C. Kakadu plums are one of the most vitamin C-rich foods in the world. 

3. Raw Mustard Spinach (217% of RDA)

Mustard spinach is delicious when steamed and provides 130% of your RDA of vitamin C. Eaten raw, it provides more than double that value at 217% RDA. Dark leafy greens are notoriously good for you as they contain lots of other nutrients like folate, iron and calcium.

4. Yellow Bell Peppers (152% of RDA)

Did you know that as a bell pepper ripens, its vitamin C content increases? Green bell peppers contain little vitamin C, but yellow ones provide a whopping 152% of your RDA per half-cup. Their not just vitamin C rich, yellow bell peppers are sweet and delicious. 

5. Guava (140% of RDA)

Guava is a delicious and nutritious tropical fruit. One guava offers 140% of the RDA of vitamin C. Guava is a healthy food that can boost your immunity, strengthen your bones, and reduce pain.

6. Rose Hips (132% of RDA)

Rose hips are small fruits that grow on rose plants. They’re often found in herbal teas and can be eaten raw or cooked. Rose hips are high in vitamin C, providing 132% of your RDA per six rose hips. You can harvest rose hips in the autumn as a food source in jams, jellies, or preserves—or make tea out of them!

7. Chilli Peppers (121% of RDA)

Super spicy green chilli peppers (jalapenos) are full of nutrients that your body needs, like vitamin C, vitamin B and vitamin A. They contain capsaicin, which aids fat burning and reduces inflammation. One chilli pepper will provide 121% of your RDA of vitamin C.

8. Blackcurrants (112% of RDA)

People in most countries can grow blackcurrants with relative ease. Blackcurrants are delicious and packed with vitamin C and anthocyanins, so you get a great antioxidant boost from just a half-cup of blackcurrants added to your smoothie or yoghurt, which will provide 112% of your RDA of vitamin C.

9. Thyme (50% of RDA)

Thyme is a great herb for boosting immunity. It’s often used to relieve respiratory conditions as well as bacterial and fungal infections. 28 grams of thyme contains 50% of your RDA of vitamin C. Making it an excellent herb to add to your diet.

10. Parsley (11% of RDA)

Parsley is an excellent source of vitamin C and iron, so it’s a great addition to your diet. The ancient Greeks believed that parsley was sacred, so it’s no surprise that this herb has been used as a seasoning since ancient times. Two tablespoons of chopped parsley contain 11% of your RDA of vitamin C


BONUS: 10 Additional Foods High In Vitamin C

Most people think that oranges are the richest source of vitamin C, yet there are 19 other fruits, veggies and herbs that contain more vitamin C than oranges. Here are ten more fruits and vegetables you can eat to get more vitamin C: American persimmons, broccoli,  Brussels sprouts, kale, kiwi fruit, lemons, lychees, oranges, papayas, and strawberries.

The Bottom Line

You can consume enough vitamin C from your diet. But that means eating a lot of fruits and veggies. That’s why some people decide to supplement with vitamin C. While the recommended daily allowance for vitamin C is 90 mg, you can take up to 2000 mg of vitamin c in divided doses so that it is absorbed more efficiently. This is especially good if you feel like you might have a deficiency. My theory is that if you are feeling like you are coming down with something or you feel “off” (like your immune system is weak) that’s a good indication that your body has a need for some extra vitamin C.

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