10 Foods You Should Add To Your Diet For Their High Vitamin C Levels

The health benefits of vitamin c are endless which makes it an essential in every meal. Foods that contain high levels of vitamin C play a key role in your health. In this short brief, we examine some of these foods.

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By Cookist
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Vitamin C is a water-soluble vitamin that can be found in many foods, especially fruits and vegetables. It works as an antioxidant in your body and supports many processes including:

  • immune function
  • neurotransmitter production
  • collagen synthesis
  • cardiovascular health
  • wound healing

In addition, vitamin C is important for connective tissue, bone, and tooth health. The current Daily Value (DV) for vitamin C is 90 milligrams (mg) for men and 75 mg for women.

Symptoms of vitamin C deficiency include higher susceptibility to:

  • bleeding gums
  • frequent bruising and infections
  • poor wound healing
  • anemia
  • scurvy

Below are 10 foods that are high in vitamin C.

1. Kakadu plums

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It is an Australian native superfood that contains up to 100 times more vitamin C than oranges. In fact, it has the highest known concentration of vitamin C of any food, containing up to 2,907 mg per 100 grams (g).

Just one plum (about 15 g) holds about 436 mg of vitamin C, which is 484% of the DV.

It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health.

2. Acerola cherries

1/2 cup (49 g) of red acerola cherries (Malpighia emarginata) packs 825 mg of vitamin C, or 916% of the DV.

They are high in vitamin C content and provide antioxidant and anti-inflammatory properties.

3. Rose hips

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The rose hip (Rosa canina L.) is a small, sweet, tangy fruit that grows on the rose plant. 100 g of rose hips provide 426 mg of vitamin C, or 473% of the DV.

4. Chili peppers

One green chili pepper (Capsicum annuum) 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.

5. Guavas

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A single guava (Psidium guajava) is filled with 125 mg of vitamin C, or 138% of the DV. This fruit is particularly rich in the antioxidant lycopene.

6. Sweet yellow peppers

The vitamin C content of sweet or bell peppers (Capsicum annuum) is not fixed but increases as they mature.

One large yellow pepper provides 342 mg of vitamin C, or 380% of the DV,

7. Black currants

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A half-cup (56 g) of black currants (Ribes nigrum) contains 102 mg of vitamin C, or 113% of the DV.

8. Cantaloupe

It is a high fiber fruit packed with vitamin A and vitamin C. One cup of sliced cantaloupe (Cucumis melo var. cantalupensis) contains 17.4 mg of vitamin C.

9. Parsley

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Two tablespoons (8 g) of fresh parsley (Petroselinum crispum) contain 10 mg of vitamin C, providing 11% of the recommended DV.

It is also a significant source of vitamin K and antioxidants.

10. Mustard spinach

One cup of raw chopped mustard spinach (Brassica rapa var. perviridis) will give 195 mg of vitamin C, or 217% of the DV.

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