10 Foods That Are High in Vitamin C

Vitamin C is a water-soluble nutrient that is a crucial part of your health1. Vitamin C has been shown to provide many health benefits, including helping manage blood pressure levels2, increasing antioxidant levels3, supporting long-term heart health4, improving iron absorption5, and boosting the immune system.

 

10 Foods That Are High in Vitamin C

1. Oranges: One 8-ounce glass of orange juice contains 124 milligrams of vitamin C, so it only takes one serving to get a day's worth of vitamin C.

2. Grapefruit: It's no surprise that grapefruits are also high in vitamin C. One-half of a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium, and plenty of vitamin A.

3. Green Peppers: One medium-sized green bell pepper has 95 milligrams of vitamin C, which is enough for one full day.

4. Red Sweet Peppers: Red sweet peppers are high in vitamin C and have a milder flavor than their greener companions. One cup of raw red sweet pepper delivers 384 percent of your daily vitamin C requirement with only 37 calories.

5. Strawberries: Strawberries are sweet, juicy, and loaded with vitamin C. One cup of strawberry slices had 98 milligrams.

6. Broccoli: One cup raw chopped broccoli has 81 mg vitamin C. That's not that high, but a giant serving of raw broccoli provides most of the vitamin C you'll need for one day.

7. Kiwi: Kiwis are an excellent source of vitamin C. One small fruit has more than 60 milligrams.

8. Brussels Sprouts: Brussels sprouts are rich in vitamin C. Even after being cooked, one cup yields 160 percent of your daily value of C.

9. Cooked Cabbage: Raw cabbage can add some vitamin C to your daily intake, but cooked cabbage has even more. Although cooking reduces the amount of vitamin C in any food, it also reduces the volume, so you'll consume more vitamin C per cup of cooked cabbage.

10. Acerola Cherries: The acerola cherry is one of the fruits that contains over 150 phytonutrients. Also, it has one of the highest vitamin C content. As much as 4 percent of the cherry’s weight is ascorbic acid. This roughly translates to around more than 1,600 mg of vitamin C per 100 grams of raw acerola. And unlike other foods with vitamin C, this superfood is different because it has the complete vitamin C complex.

The body does not make Vitamin C or store it for later use. Eating fresh citrus fruits, peppers, and broccoli can deliver your body vitamin C, but it is recommended that you take a whole food vitamin C supplement. NATURELO’s Vitamin C supplement with organic acerola cherry and citrus bioflavonoids is 100% natural and comes from real fruits.

References:

1. National Institue Of Health: Vitamin C

2. Vitamin C lowers blood pressure and alters vascular responsiveness in salt-induced hypertension, 2002 Dec;80(12):1199-202

3. Exercise-Induced Oxidative Stress before and after Vitamin C Supplementation, March 1997

4. Antioxidant vitamins and coronary heart disease risk: a pooled analysis of 9 cohorts, 2004 Dec;80(6):1508-20

5. Iron bioavailability and dietary reference values, 2010 May;91(5):1461S-1467S. doi: 10.3945/ajcn.2010.28674F. Epub 2010 Mar 3.