Discovering the powerhouse of Vitamin C-rich foods can revolutionize your health journey.
From vibrant fruits to crisp vegetables, nature offers an abundance of options to boost your immune system and overall well-being.
Join us as we explore a diverse array of foods that pack a nutritional punch and tantalize your taste buds.
Fruits
Oranges
Oranges are perhaps the most well-known source of Vitamin C. These juicy citrus fruits are not only delicious but also packed with essential nutrients.
Oranges can be enjoyed fresh, juiced, or added to various dishes for a zesty flavor. They’re also rich in flavonoids and other antioxidants that support overall health.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 53.2 mg |
| Calories | 47 |
| Fiber | 2.4 g |
| Sugar | 9.4 g |
Strawberries
These heart-shaped berries are a favorite among many and for good reason. Strawberries are not only a delightful treat but also a nutritional powerhouse.
Rich in antioxidants and low in calories, strawberries make for a perfect snack or addition to desserts. They’re also a good source of manganese and folate.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 58.8 mg |
| Calories | 32 |
| Fiber | 2 g |
| Sugar | 4.9 g |
Kiwi
Kiwi fruits, with their fuzzy exterior and vibrant green flesh, are a tropical delight packed with nutrients. These small fruits are surprisingly high in Vitamin C.
Kiwis also contain a unique enzyme called actinidin, which can help with protein digestion. They’re a good source of dietary fiber and potassium as well.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 92.7 mg |
| Calories | 61 |
| Fiber | 3 g |
| Sugar | 9 g |
Grapefruit
Grapefruits are large citrus fruits known for their somewhat bitter, yet refreshing taste. They come in several varieties, including pink, red, and white.
These fruits are not only high in Vitamin C but also contain beneficial compounds like lycopene and beta-carotene, especially in the pink and red varieties.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 31.2 mg |
| Calories | 42 |
| Fiber | 1.6 g |
| Sugar | 7 g |
Papaya
Papayas are tropical fruits with a soft, butter-like consistency and a sweet taste. They’re not only delicious but also highly nutritious.
These fruits are rich in antioxidants like carotenoids and contain an enzyme called papain, which aids in digestion. Papayas are also a good source of folate and potassium.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 60.9 mg |
| Calories | 43 |
| Fiber | 1.7 g |
| Sugar | 7.8 g |
Pineapple
Pineapples are tropical fruits known for their sweet-tart flavor and distinctive appearance. They’re not only a tasty treat but also packed with nutrients.
These fruits contain an enzyme called bromelain, which has anti-inflammatory properties. Pineapples are also a good source of manganese and thiamin.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 47.8 mg |
| Calories | 50 |
| Fiber | 1.4 g |
| Sugar | 9.9 g |
Mango
Mangoes, often referred to as the “king of fruits,” are tropical delights with a sweet, creamy texture. They’re not only delicious but also highly nutritious.
These fruits are rich in beta-carotene and contain various antioxidants. Mangoes are also a good source of vitamin A and folate.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 36.4 mg |
| Calories | 60 |
| Fiber | 1.6 g |
| Sugar | 13.7 g |
Guava
Guavas are tropical fruits with a unique flavor profile that combines sweetness with a slight tanginess. They’re incredibly rich in Vitamin C.
These fruits are also high in dietary fiber and contain lycopene, a powerful antioxidant. Guavas are a good source of potassium and vitamin A as well.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 228.3 mg |
| Calories | 68 |
| Fiber | 5.4 g |
| Sugar | 8.9 g |
Lemon
Lemons are citrus fruits known for their tart, acidic flavor. They’re often used as a flavoring agent in various dishes and beverages.
These fruits are rich in flavonoids and other antioxidants. Lemons also contain compounds that may help boost heart health and aid in weight management.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 53 mg |
| Calories | 29 |
| Fiber | 2.8 g |
| Sugar | 2.5 g |
Lime
Limes are small, green citrus fruits with a tart and acidic taste. They’re often used to add flavor to dishes and drinks.
These fruits are rich in antioxidants and contain compounds that may help improve heart health and reduce the risk of certain cancers.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 29.1 mg |
| Calories | 30 |
| Fiber | 2.8 g |
| Sugar | 1.7 g |
Blackberries
Blackberries are dark-colored berries with a sweet-tart flavor. They’re not only delicious but also packed with nutrients.
These berries are rich in anthocyanins, powerful antioxidants that give them their deep color. Blackberries are also a good source of fiber and manganese.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 21 mg |
| Calories | 43 |
| Fiber | 5.3 g |
| Sugar | 4.9 g |
Cantaloupe
Cantaloupes are sweet, orange-fleshed melons with a netted skin. They’re refreshing and nutritious, especially during hot summer months.
These melons are rich in beta-carotene, which the body converts to vitamin A. Cantaloupes are also a good source of potassium and vitamin K.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 36.7 mg |
| Calories | 34 |
| Fiber | 0.9 g |
| Sugar | 7.9 g |
Watermelon
Watermelons are large, juicy fruits with a sweet flavor and high water content. They’re a refreshing treat, especially during hot weather.
These fruits are rich in lycopene, a powerful antioxidant. Watermelons are also a good source of vitamins A and B6.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 8.1 mg |
| Calories | 30 |
| Fiber | 0.4 g |
| Sugar | 6.2 g |
Vegetables
Bell Peppers
Bell peppers, available in various colors including red, yellow, and green, are crunchy and flavorful vegetables. They’re not only versatile in cooking but also highly nutritious.
These peppers are rich in antioxidants, particularly in their ripe, colorful forms. They’re also a good source of vitamin A and vitamin B6.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 127.7 mg (red) |
| Calories | 31 |
| Fiber | 2.1 g |
| Sugar | 4.2 g |
Broccoli
Broccoli is a green vegetable from the cabbage family, known for its tree-like appearance. It’s not only nutritious but also versatile in cooking.
This vegetable is rich in fiber and contains compounds that may help reduce the risk of certain cancers. Broccoli is also a good source of vitamin K and folate.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 89.2 mg |
| Calories | 34 |
| Fiber | 2.6 g |
| Sugar | 1.7 g |
Brussels Sprouts
Brussels sprouts are small, cabbage-like vegetables with a slightly bitter taste. They’re packed with nutrients and can be prepared in various ways.
These vegetables are rich in antioxidants and contain compounds that may help protect against certain types of cancer. Brussels sprouts are also a good source of vitamin K and folate.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 85 mg |
| Calories | 43 |
| Fiber | 3.8 g |
| Sugar | 2.2 g |
Cauliflower
Cauliflower is a versatile vegetable from the cruciferous family. It has a mild, slightly nutty flavor and can be used in a variety of dishes.
This vegetable is low in calories but high in nutrients. It contains antioxidants that may help reduce inflammation and protect against certain diseases.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 48.2 mg |
| Calories | 25 |
| Fiber | 2 g |
| Sugar | 1.9 g |
Spinach
Spinach is a leafy green vegetable known for its nutritional value. It has a mild flavor and can be eaten raw or cooked.
This vegetable is rich in iron and contains compounds that may help improve eye health. Spinach is also a good source of vitamin K and folate.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 28.1 mg |
| Calories | 23 |
| Fiber | 2.2 g |
| Sugar | 0.4 g |
Kale
Kale is a nutrient-dense leafy green vegetable. It has a slightly bitter, earthy flavor and can be prepared in various ways.
This vegetable is rich in antioxidants and contains compounds that may help lower cholesterol. Kale is also an excellent source of vitamins K and A.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 120 mg |
| Calories | 49 |
| Fiber | 3.6 g |
| Sugar | 0.9 g |
Cabbage
Cabbage is a versatile vegetable that comes in various colors, including green, red, and white. It has a crunchy texture and a slightly peppery flavor.
This vegetable is low in calories but high in nutrients. It contains compounds that may help reduce inflammation and protect against certain types of cancer.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 36.6 mg |
| Calories | 25 |
| Fiber | 2.5 g |
| Sugar | 3.2 g |
Tomatoes
While botanically a fruit, tomatoes are often used as a vegetable in cooking. They come in various sizes and colors, from small cherry tomatoes to large beefsteak varieties.
Tomatoes are rich in lycopene, a powerful antioxidant that gives them their red color. They’re also a good source of potassium and vitamin K.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 13.7 mg |
| Calories | 18 |
| Fiber | 1.2 g |
| Sugar | 2.6 g |
Sweet Potatoes
Sweet potatoes are starchy root vegetables with a sweet flavor. They come in various colors, including orange, purple, and white.
These vegetables are rich in beta-carotene, which the body converts to vitamin A. Sweet potatoes are also a good source of fiber and potassium.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 2.4 mg |
| Calories | 86 |
| Fiber | 3 g |
| Sugar | 4.2 g |
White Potatoes
White potatoes are versatile root vegetables that can be prepared in numerous ways. They have a neutral flavor that pairs well with many dishes.
These potatoes are a good source of potassium and contain resistant starch, which may have health benefits. They’re also rich in vitamin B6.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 19.7 mg |
| Calories | 77 |
| Fiber | 2.2 g |
| Sugar | 0.8 g |
Butternut Squash
Butternut squash is a winter squash with a sweet, nutty flavor. It has a bright orange flesh and can be used in both sweet and savory dishes.
This squash is rich in beta-carotene and contains compounds that may help reduce inflammation. It’s also a good source of vitamin E and potassium.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 21 mg |
| Calories | 45 |
| Fiber | 2 g |
| Sugar | 2 g |
Turnip Greens
Turnip greens are the leafy tops of turnip plants. They have a slightly bitter, peppery flavor and are often used in Southern American cuisine.
These greens are rich in antioxidants and contain compounds that may help reduce the risk of certain cancers. They’re also an excellent source of vitamins K and A.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 60 mg |
| Calories | 32 |
| Fiber | 3.2 g |
| Sugar | 0.8 g |
Bok Choy
Bok choy, also known as Chinese cabbage, is a cruciferous vegetable with a mild, slightly sweet flavor. It has crisp white stalks and dark green leaves.
This vegetable is rich in antioxidants and contains compounds that may help reduce inflammation. Bok choy is also a good source of vitamins K and A.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 45 mg |
| Calories | 13 |
| Fiber | 1 g |
| Sugar | 1.5 g |
Herbs and Spices
Parsley
Parsley is a versatile herb with a fresh, slightly peppery flavor. It’s commonly used as a garnish but can also add flavor to various dishes.
This herb is rich in antioxidants and contains compounds that may help improve heart health. Parsley is also a good source of vitamins K and A.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 133 mg |
| Calories | 36 |
| Fiber | 3.3 g |
| Sugar | 0.9 g |
Thyme
Thyme is an aromatic herb with a minty, slightly lemony flavor. It’s commonly used in Mediterranean and French cuisine to add depth to various dishes.
This herb contains volatile oils that have antimicrobial properties. Thyme is also a good source of vitamin K and manganese.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 160.1 mg |
| Calories | 101 |
| Fiber | 14 g |
| Sugar | 0.5 g |
Cilantro
Cilantro, also known as coriander leaves, is a fragrant herb with a distinctive flavor that some describe as citrusy and others as soapy.
This herb is rich in antioxidants and contains compounds that may help reduce inflammation. Cilantro is also a good source of vitamins K and A.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 27 mg |
| Calories | 23 |
| Fiber | 2.8 g |
| Sugar | 0.9 g |
Chives
Chives are slender herbs with a mild onion-like flavor. They’re often used as a garnish or to add a subtle flavor to various dishes.
These herbs contain allicin, a compound that may have antibacterial properties. Chives are also a good source of vitamins K and A.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 58.1 mg |
| Calories | 30 |
| Fiber | 2.5 g |
| Sugar | 1.9 g |
Basil
Basil is an aromatic herb with a sweet, peppery flavor. It’s commonly used in Italian and Southeast Asian cuisine.
This herb is rich in antioxidants and contains compounds that may help reduce inflammation. Basil is also a good source of vitamin K and manganese.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 18 mg |
| Calories | 23 |
| Fiber | 1.6 g |
| Sugar | 0.3 g |
Other
Fortified Cereals
Many breakfast cereals are fortified with various vitamins and minerals, including Vitamin C. The amount can vary significantly between brands and types.
These cereals provide an easy way to boost vitamin and mineral intake, especially for those who might not consume enough fruits and vegetables.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | Varies (check product label) |
| Calories | Varies |
| Fiber | Varies |
| Sugar | Varies |
Rose Hips
Rose hips are the fruit of the rose plant, typically appearing after the flowers have bloomed and fallen off. They have a tart, tangy flavor.
These fruits are exceptionally high in Vitamin C and also contain other antioxidants. Rose hips are often used to make teas, jams, and supplements.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 426 mg |
| Calories | 162 |
| Fiber | 24.1 g |
| Sugar | 2.6 g |
Acerola Cherries
Acerola cherries, also known as Barbados cherries, are small tropical fruits with a tart flavor. They’re one of the richest natural sources of Vitamin C.
These cherries also contain other antioxidants and are a good source of vitamin A. They’re often used to make supplements and juices.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 1677.6 mg |
| Calories | 32 |
| Fiber | 1.1 g |
| Sugar | 3.1 g |
Kakadu Plum
The Kakadu plum is a small, green fruit native to Australia. It’s known for having one of the highest concentrations of Vitamin C of any food.
This fruit also contains other antioxidants and compounds that may have anti-inflammatory properties. It’s often used in dietary supplements and skincare products.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 2907 mg |
| Calories | 59 |
| Fiber | 7.1 g |
| Sugar | Data not available |
Camu Camu
Camu camu is a small berry native to the Amazon rainforest. It’s known for its exceptionally high Vitamin C content.
This berry also contains other antioxidants and amino acids. Due to its tart flavor, it’s often used in powder form as a supplement rather than eaten fresh.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin C | 2145 mg |
| Calories | 17 |
| Fiber | 0.6 g |
| Sugar | 0.5 g |
Final Thoughts
Incorporating a variety of these Vitamin C-rich foods into your diet can significantly boost your immune system and overall health.
From zesty citrus fruits to leafy green vegetables, nature offers an abundance of delicious options.
Remember, a balanced diet with a rainbow of fruits and vegetables is key to obtaining a wide range of essential nutrients.
