15 Sources of Vitamin C to Add in Your Diet

Importance of Vitamin C in our body

Vitamin C strengthens our immune system to protect us from diseases. It also helps aid our wounds. It is vital in the absorption of iron. It also helps in maintaining our teeth and bones strong. This vitamin is crucial in the tissue growth inside our bodies. 

Our body heavily relies on this water-soluble vitamin, which means that our body cannot store it, and there is a need for us to replace it daily. The recommended milligrams of Vitamin C is 90 milligrams for men and 75 milligrams for women. According to WebMD, taking 500 milligrams is safe, and the upper limit is 2,000 milligrams a day.

Still, a natural way to get Vitamin C is through eating healthy fruits and vegetables. It’s better to start looking for the best possible sources of Vitamin C now

Natural sources of Vitamin C 

Look no further because we provided a list of top sources of Vitamin C for you.

1. Orange


As much as this is a piece of old news, oranges are still one of the top sources of Vitamin C; a mid-sized orange can provide 70 milligrams of it. It can also go up to 120 milligrams when you make orange juice. And the best of that: a glass can give you enough for the day while also gaining potassium, vitamin A, and lutein. These components are all beneficial to our body.

2. Guava

This seedy fruit can provide 188 milligrams of Vitamin C for only half a cup. Guavas are also rich in antioxidant lycopene. This is an excellent choice if you don’t like sour fruits. Guavas’ pink flesh is also attractive, making it a perfect choice for the source of nutrients.

3. Red and Green Bell Pepper


One of the best things about eating peppers is that you can add them to various dishes, making your meals more diverse while still getting enough Vitamin C for your body. A medium-sized green pepper contains 95 milligrams of, while a cup of red pepper has 117 milligrams of this vitamin. If you want a softer flavour, red pepper is the best choice.

4. Broccoli

While most people think fruits are the primary sources of Vitamin C, there are also plenty of vegetables to provide your need for the vitamin. And one of them is broccoli which has 89 milligrams of the vitamin for every 100 grams. The number of vitamins may vary according to the cooking time, so it is better to steam broccolis rather than boil them to keep the nutrients.

5. Kiwi


This delectable green fruit contains more than 60 to 70 milligrams of vitamin C an excellent source of vitamin C, potassium, and fibre. Most people prefer peeling kiwi’s skin before eating them, but it is better to wash the outer layer properly and eat it with the skin because it also has nutrients.

6. Cauliflower

Like broccoli, this vegetable is also a good source of vitamin C. One cup of this can give you 51 milligrams of the vitamin. The duration of cooking also affects the number of nutrients it has. That is why keeping them crunchy and fresh by steaming is better.

7. Pineapple

A cup of pineapple chunks could provide at least 80 milligrams of vitamin C. This sweet and tasty fruit is also rich in potassium, magnesium, and fibre. Eating fresh pineapples or making smoothies and juice is a great way to enjoy this fruit while also keeping a healthy diet.

8. Potatoes


This might surprise you as it is a common knowledge that potatoes are a great source of potassium, but it is loaded with vitamin C. A medium-baked potato can give you at least 20 milligrams. Indeed, this is a great choice, especially when you love baked and mashed potatoes.

9. Grapefruit

Grapefruit is a relative of oranges, so it’s no surprise that it got many similar nutrients. Half of this has 39 milligrams of vitamin C, reaching up to 70 milligrams when turned to pure liquid.

10. Cantaloupe


A quarter of this fruit can provide 47 milligrams of Vitamin C. The best refresher during summer, cantaloupe, is also rich in potassium, B vitamins, and magnesium. The calories of this fruit are also low, amounting to only 51 to 57 calories. Cantaloupes are also good sources of copper and flavonoids.

11. Honeydew Melon

One cup of this fruit contains 30 milligrams of vitamin C. Honeydew melon is a perfect snack since it is also rich in some B-complex vitamins and Vitamin K. This sweet fruit only has 60 calories making it a great choice as a source of nutrients.

12. Lemon

A lemon can give you 83 milligrams of Vitamin C. It is also a good source of antioxidants. Drinking at least one glass of lemon juice can help detoxify your body while also getting Vitamins that you can maximize to protect and keep your body healthy.

13. Strawberry

Small and sweet strawberries can amount to up to 98 milligrams of vitamin C for one cup. A top choice for your source of vitamin C as it also has other nutrients vital to your body, such as folate, fibre, and magnesium.

14. Papaya


This tropical fruit can provide the needed vitamin C for your body in just a cup. A cup of papaya contains 90 milligrams of vitamin C. This wonder fruit is excellent for your body and can even reduce the risk of getting colon cancer. Papaya is best to serve fresh, but you can also make a smoothie or juice for variety.

15. Tomato

A raw tomato may only amount to 20 milligrams of Vitamin C, and it is not bad at all, but making it a juice can provide you up to 120 milligrams of the vitamin, which is enough for your body. You can also cook and use it as an ingredient for your dishes, but the number of nutrients it has will be affected.

The list above is only some of the sources which you can choose to gain vitamin C. However, you should remember that not getting enough nutrients, especially vitamin C, increases the risks of having diseases, so you should always eat healthy foods.


A diet with one of the top sources of vitamin C on your plate can lead to a healthier lifestyle and a better life in general.

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