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

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

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

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

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

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

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.