13 Rich Natural Sources of Vitamin C

Vitamin C (also called ascorbic acid) can help the body in several different ways, such as aiding the absorption of iron, promoting a strong immune system, and maintaining healthy tissue.

Red pepper sliced


Also, vitamin C is beneficial for helping to fight off a cold or flu.

An ideal intake of vitamin C is in the region of 75mg for women and 90mg for men. A deficiency of this water soluble vitamin can result in scurvy. Also, an excessive intake (1,000mg per day or more) can result in flatulence, diarrhea, or stomach. Side effects will soon pass once the intake of vitamin C is reduced.

The top-rated vitamin C sources include:

  • Blackcurrants
  • Broccoli
  • Brussels sprouts
  • Green and red peppers
  • Oranges (whole or juice)
  • Potatoes
  • Strawberries

Below are thirteen fruits and vegetables to naturally increase the intake of vitamin C:

1 – Broccoli

Broccoli is part of the cabbage family of vegetables and has just 32 calories and 134mg of vitamin C per serving. It also packs a load of fiber and contains cancer-preventing properties.

2 – Brussels sprouts

Brussels sprouts are a part of the cruciferous family and the most eaten vegetable in this range. A healthy pick for the family, the Brussels sprouts contain 38 calories and 52mg of vitamin C per 1 cup serving.

3 – Cantaloupe

Cantaloupe is a type of melon and is rich in flavor, offers numerous health benefits, and very low in calorie count. A 1 quarter slice of cantaloupe (medium) contains 52 calories and 47mg of vitamin C.

4 – Chili peppers

Chili peppers offer a variety of benefiting compounds that go beyond vitamin C, such as flavonoids antioxidants, vitamin A, and capsaicin (helps relieve muscle and joint pain). A ½ cup serving of chili peppers (diced or chopped) has a healthy 106mg of vitamin C.

5 – Grapefruit Juice

Grapefruit juice is sourced from grapefruits and is jam-packed with antioxidants and vitamin C. Slice a grapefruit in half and you will have 37mg of vitamin C. Grapefruit in liquid concentration holds more beneficial nutrients. A glass of grapefruit juice has about 78 calories and 62mg of this nutrient.

6 – Green Pepper

A crisp, fresh green pepper is a delightful vegetable that is easily added to a well-balanced dietary plan. Each ½ cup serving of green pepper has 15 calories and 62mg of vitamin C. By cooking this vegetable the nutrient value drops slightly to 48mg.

7 – Guava

A ½ cup of guava includes 186 mg of vitamin C and about 54 calories. This fruit has the ability to help treat high blood pressure, skin care, colds, coughs, constipation, and diarrhea.

8 – Kale

Kale is a nutritional powerhouse and includes 80.1mg of vitamin C per 1 cup serving, as well as sizable doses of fatty acids and minerals. A high concentration of vitamin A and K are also included.

9 – Kiwi

Kiwifruit is nutrient dense and offers such health benefits as preventing stroke or heart disease, lowering blood pressure, and maintaining a healthy skin texture and tone. A single kiwi (medium) has about 70mg of vitamin C and 42 calories.

10 – Orange

Orange is a popular citrus fruit and a great choice to up the nutrient intake. A whole orange (medium) has about 60 calories and 72mg of vitamin C. Alternatively, orange juice (3/4 cup serving) contains 80 calories and 63mg of vitamin C.

11 – Red Pepper

A single serving of sweet red pepper offers a generous dose of the immune-boosting vitamin C. A ½ cup serving of red pepper has 22 calories and 148 mg of vitamin C. Alternatively, a cooked serving of this vegetable has a slightly lower offering of 114 mg.

12 – Strawberries

Strawberries can make a sweet and natural addition to include in a healthy diet plan. Full of potassium, vitamin C, and fiber, strawberries pack a healthy punch whether fresh or frozen. A ½ cup serving of this popular fruit includes 26 calories and 48mg of vitamin C.

13 – Vegetable Juice

Vegetable juice is just as healthy as eating whole vegetables, but it is quite perishable, so make sure to consume shortly after blending. This nutritious drink packs a punch when it comes to vitamin C, and includes 32 calories and 50mg per ¾ glass of fresh juice. Also, a tomato-based juice can offer the added benefit of including the disease-fighting phytonutrients known as lycopene.

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