Vitamin C Foods: List of the Top 10 Foods High in Vitamin C

Foods high in vitamin C

​Vitamin C is an antioxidant that is used by the body to maintain healthy connective tissue. Scurvy, which occurs when enough vitamin C is not consumed, can cause the collagen in the body to begin to breakdown.

Scurvy can be prevented with the intake of vitamin C foods. Because of this, the disease is quite rare nowadays. A vitamin C deficiency can cause a host of symptoms, including slow wound healing, easy bleeding, nosebleeds, and bleeding gums.

Hair can become dry, and split and red spots can appear on the skin. ​These red spots occur when blood leaks from capillaries and pools under the skin.

Eating a Diet Rich in Vitamin C Offers Many Benefits, Such as:

  • Healthy glowing skin;
  • Reduction of fine lines and wrinkles;
  • Increased collagen formation;
  • Improved mineral absorption;
  • Decreased free radical damage;
  • Increased immunity to fend off bacteria and fungi;
  • Improved oral health;
  • Healthy cardiovascular system.

Although the recommended daily value of vitamin C is 60 mg, men should get 90 mg of vitamin C per day, and women should get 75 mg of vitamin C per day.

List of the Best Vitamin C Foods

Vitamin C Foods

1) Oranges

One large orange will provide 82 milligrams of vitamin C. ​

2) Red peppers

A half-cup of raw red bell peppers provides 95 milligrams of vitamin C. ​​

3) Kale

Kale is loaded with vitamin C and will provide 80 mg per one-cup serving. ​

4) Brussels sprouts

A half-cup of cooked Brussels sprouts provides 48 milligrams of vitamin C. ​

5) Broccoli

Broccoli is loaded with vitamin C. A half-cup serving provides 51 milligrams of vitamin C.

6) Strawberries

A half-cup serving of strawberries provides 42 mg of vitamin C. ​

7) Grapefruit

Grapefruit offers 43 mg of vitamin C for each half-cup serving. ​

Foods high in vitamin C

8) Guava

One guava provides 125 mg of vitamin C. ​

9) Kiwi

One piece of kiwi will provide 64 milligrams of vitamin C. ​

10) Green peppers

A half-cup of raw, chopped green peppers provides 60 milligrams of vitamin C.

You should consume at least two to three of the vitamin C rich foods listed above to ensure that you maintain optimal vitamin C levels in your body. ​

What Healthy Benefits Does Vitamin C Foods Offer?

1) Improved Immune Health

​Vitamin C is used in the production of white blood cells. White blood cells help fight off viruses and bacteria. Additionally, vitamin C is an antioxidant. Antioxidants help prevent free radical damage to cells in the body.

Vitamin C helps maintain your white blood cell health and strengthens the immune system.

Vitamin C rich foods

Many people believe that taking excess amounts of vitamin C can help fight off cold and other respiratory illnesses; however, research has been unable to prove that vitamin C can prevent or reduce the duration of illnesses.

2) Improved Skin Health

​Vitamin C can help minimize the appearance of fine lines and wrinkles. Additionally, it can help nourish the skin and prevent dryness. This powerful antioxidant reduces the effect of stress, pollution, and a poor diet on the body.

​Consuming adequate amounts of vitamin C can reduce the effects of aging on the body and can actually slow down the aging process.

3) Reduce the Risk of a Stroke

​The American Journal of Clinical Nutrition reported that one study found that patients with high vitamin C levels had a 50 percent decreased in the risk of having a stroke and heart attack.

Researchers do not know if this reduction is due to consuming more fruits and vegetables or if there is another reason for the reduction.

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