Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables.
It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels.
The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.
The current daily value (DV) for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy.
Here are the top 20 foods that are high in vitamin C.
It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV.
It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health.
SUMMARY
Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.
Animal studies using acerola extract have shown that it may have cancer-fighting properties, help prevent UVB skin damage and even decrease DNA damage caused by bad diet (7, 8, 9).
Despite these promising results, no human-based studies on the effects of acerola cherry consumption exist.
SUMMARY
Just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C. The fruit may even have cancer-fighting properties, although human-based research is lacking.
Approximately six rose hips provide 119 mg of vitamin C, or 132% of the DV (10).
Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.
Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis.
SUMMARY
Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
Moreover, chili peppers are rich in capsaicin, the compound that is responsible for their hot taste. Capsaicin may also reduce pain and inflammation.
There is also evidence that approximately one tablespoon (10 grams) of red chili powder may help increase fat burning.
SUMMARY
Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
A single guava contains 126 mg of vitamin C, or 140% of the DV. It’s particularly rich in the antioxidant lycopene.
A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels.
SUMMARY
Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.
Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the DV, which is double the amount found in green peppers.
Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.
A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared to those with the lowest intakes.
SUMMARY
Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One-half cup of sweet yellow peppers delivers 152% of the recommended DV.
Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer and neurodegenerative diseases.
SUMMARY
Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 112% of the DV for vitamin C and may help reduce chronic inflammation.
One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% of the DV (23).
Even just sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal adds 3.5–7 mg of vitamin C to your diet, which can strengthen your immunity and help fight infections.
While thyme is a popular remedy for sore throats and respiratory conditions, it’s also high in vitamin C, which helps improve immune health, make antibodies, destroy viruses and bacteria and clear infected cells.
SUMMARY
Thyme contains mopre vitamin C than most culinary herbs with 160 mg per 100 grams. One ounce of fresh thyme provides 50% of the DV for vitamin C. Thyme and other foods high in vitamin C boost your immunity.
Along with other leafy greens, parsley is a significant source of plant-based, non-heme iron.
Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia.
One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their meals. At the end of the study, their iron levels had increased by 17%, hemoglobin by 8% and ferritin, which is the stored form of iron, by 12% .
Even though heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV.
As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber and folate.
SUMMARY
Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.
It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels.
The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.
The current daily value (DV) for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy.
Here are the top 20 foods that are high in vitamin C.
1. Kakadu Plums
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.It has the highest known concentration of vitamin C, containing up to 5,300 mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is 530% of the DV.
It’s also rich in potassium, vitamin E and the antioxidant lutein, which may benefit eye health.
SUMMARY
Kakadu plums contain up to 5,300 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 530% of the DV.
2. Acerola Cherries
Just one-half cup (49 grams) of red acerola cherries (Malpighia emarginata) delivers 822 mg of vitamin C, or 913% of the DV.Animal studies using acerola extract have shown that it may have cancer-fighting properties, help prevent UVB skin damage and even decrease DNA damage caused by bad diet (7, 8, 9).
Despite these promising results, no human-based studies on the effects of acerola cherry consumption exist.
SUMMARY
Just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C. The fruit may even have cancer-fighting properties, although human-based research is lacking.
3. Rose Hips
The rose hip is a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C.Approximately six rose hips provide 119 mg of vitamin C, or 132% of the DV (10).
Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.
Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance. Vitamin C also helps wound healing and inflammatory skin conditions like dermatitis.
SUMMARY
Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
4. Chili Peppers
One green chili pepper contains 109 mg of vitamin C, or 121% of the DV. In comparison, one red chili pepper delivers 65 mg, or 72% of the DV.Moreover, chili peppers are rich in capsaicin, the compound that is responsible for their hot taste. Capsaicin may also reduce pain and inflammation.
There is also evidence that approximately one tablespoon (10 grams) of red chili powder may help increase fat burning.
SUMMARY
Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
5. Guavas
This pink-fleshed tropical fruit is native to Mexico and South America.A single guava contains 126 mg of vitamin C, or 140% of the DV. It’s particularly rich in the antioxidant lycopene.
A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels.
SUMMARY
Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.
6. Sweet Yellow Peppers
The vitamin C content of sweet or bell peppers increases as they mature.Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin C, or 152% of the DV, which is double the amount found in green peppers.
Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.
A study in over 300 women found that those with higher vitamin C intakes had a 33% lower risk of cataract progression, compared to those with the lowest intakes.
SUMMARY
Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One-half cup of sweet yellow peppers delivers 152% of the recommended DV.
7. Blackcurrants
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C, or 112% of the DV (20).Antioxidant flavonoids known as anthocyanins give them their rich, dark color.
Studies have shown that diets high in antioxidants like vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases, including heart disease, cancer and neurodegenerative diseases.
SUMMARY
Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 112% of the DV for vitamin C and may help reduce chronic inflammation.
8. Thyme
Gram for gram, fresh thyme has three times more vitamin C than oranges and one of the highest vitamin C concentration of all culinary herbs.One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% of the DV (23).
Even just sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal adds 3.5–7 mg of vitamin C to your diet, which can strengthen your immunity and help fight infections.
While thyme is a popular remedy for sore throats and respiratory conditions, it’s also high in vitamin C, which helps improve immune health, make antibodies, destroy viruses and bacteria and clear infected cells.
SUMMARY
Thyme contains mopre vitamin C than most culinary herbs with 160 mg per 100 grams. One ounce of fresh thyme provides 50% of the DV for vitamin C. Thyme and other foods high in vitamin C boost your immunity.
9. Parsley
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, providing 11% of the recommended DV.Along with other leafy greens, parsley is a significant source of plant-based, non-heme iron.
Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia.
One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their meals. At the end of the study, their iron levels had increased by 17%, hemoglobin by 8% and ferritin, which is the stored form of iron, by 12% .
SUMMARY
Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.10. Mustard Spinach
One cup of raw chopped mustard spinach provides 195 mg of vitamin C, or 217% of the DV (30).Even though heat from cooking lowers the vitamin C content in foods, one cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV.
As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber and folate.
SUMMARY
Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.
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