Vitamin C is a water-soluble vitamin found in various plant-based and fermented foods. Its powerful antioxidant properties are linked to improved immunity, better skin health, and a lower risk of cardiovascular disease.
Discover ten foods high in vitamin C and learn how to boost the absorption of this essential vitamin naturally for maximum health benefits.
What is vitamin C?
Ascorbic acid, widely known as vitamin C, is a water-soluble nutrient, meaning it isn’t stored in the body in large amounts.
Due to humans’ inability to synthesize vitamin C, it must be regularly obtained from foods to support several biological functions, which explains why it’s classified as an essential vitamin.
Vitamin C plays a vital role in regenerative pathways, which is the body’s process of healing damage and restoring optimal function of cells, tissues, and organs.
Watch the video below to discover the incredible benefits of vitamin C for immune function.
10 foods high in vitamin C
Though trace amounts of vitamin C can be obtained from certain animal products, including raw liver, fish roe, and eggs, vitamin C is primarily sourced from plant-based foods such as fruits and vegetables.
Here are ten of the top food sources rich in vitamin C.
1. Lemons and limes
One medium-sized lemon provides around 34 milligrams (mg) of vitamin C, meaning a serving size of two tablespoons, or half a lemon, contains approximately 17 mg.
Additionally, one cup of freshly squeezed lemon juice contains 112 mg of vitamin C, which is how much you would need to make six cups (1.5 quarts) of lemonade.
Limes are also a good source of vitamin C, offering approximately 22 mg per medium-sized fruit.
2. Bell peppers
Bell peppers are a rich source of vitamin C, with one cup of chopped red, yellow, or green peppers containing between 90 and 120 mg of this essential nutrient.
Yellow bell peppers have the highest vitamin C content, with each large pepper providing around 180 mg.
3. Sauerkraut
Sauerkraut is a salty, tangy fermented cabbage dish and traditional German food typically enjoyed with smoked meats and sausages.
One cup of undrained sauerkraut offers 35 mg of vitamin C compared to 26 mg found in raw, shredded cabbage.
4. Berries
Berries are an excellent way to boost your intake of essential nutrients, including vitamin C.
Black currants are the richest source of vitamin C, providing about 200 mg per half cup. Other vitamin C-packed berries include strawberries and raspberries, offering 85 mg and 38 mg per cup, respectively.
In comparison, blackberries and blueberries have the lowest vitamin C content, with one cup delivering around 33 mg.
5. Kale
Similar to other cruciferous vegetables, both raw and cooked kale are good choices to boost vitamin C intake. 100 gram-serving of raw kale contains 93 mg of vitamin C.
When boiled and drained without salt, cooked kale provides roughly 21 mg, which is nearly 25 percent of the recommended dietary allowance (RDA) of vitamin C for adults.
6. Broccoli
A 100-gram serving of unsalted, boiled, and drained broccoli contains 65 mg of vitamin C, while a 76-gram cup of raw broccoli offers slightly higher levels at 70 mg.
In addition to its vitamin C content, broccoli is widely praised for its anti-inflammatory compounds, as well as its high concentrations of heart-healthy fiber and potassium.
7. Tomatoes
Although vitamin C content ranges depending on the tomato variety and size, 100 grams—or about two small Roma tomatoes—contains approximately 18 mg of total ascorbic acid.
Due to their versatility in canning, cooking, and raw food preparations, tomatoes are a great choice for adding vitamin C to your daily meals.
8. Brussels sprouts
One half-cup serving of unsalted, cooked Brussels sprouts provides around 48 mg of vitamin C, which is over half of the RDA for adults.
Brussels sprouts are often paired with spinach, another excellent choice for boosting the vitamin C content of your meal.
9. Spinach
Leafy greens like baby spinach are a great way to boost your vitamin C intake, with 100 grams of raw baby spinach providing 27 mg of the vitamin.
Some spinach varieties, such as mustard spinach, offer even higher levels, delivering 130 mg of vitamin C per 100 grams.
10. Chili peppers
One single red hot chili pepper provides 65 mg of vitamin C, while half a cup of chopped or diced chilis contains 108 mg.
Green chilis contain even higher concentrations, offering a staggering 109 mg per pepper.
Though you’re unlikely to eat half a cup of raw chilis, adding these peppers to your recipes offers an incredible boost of vitamin C.
Health benefits of vitamin C
Meeting your daily vitamin C needs offers various health benefits, including supporting skin integrity, heart function, immune defenses, and musculoskeletal health.
Here are five incredible health benefits of vitamin C.
1. Helps reduce oxidative damage
Vitamin C is a potent antioxidant that protects against free radicals. These highly unstable compounds can damage cells and are linked to a wide range of chronic diseases, including type 2 diabetes, neurodegenerative disorders, and chronic inflammatory conditions.
Increasing your vitamin C intake enhances your antioxidant capacity, strengthening your ability to neutralize the harmful effects of free radicals.
2. Supports cardiovascular health
Stiff and narrow arteries are a key factor in the development of cardiovascular disease. Vitamin C may improve heart health by enhancing blood vessel function and arterial elasticity.
“Vitamin C is a cofactor that supports the production of collagen in vascular smooth muscle,” explains Dr. Berg. “This promotes improved endothelial function, enabling blood vessels to properly expand and contract, which helps reduce the risk of cardiovascular issues.”
3. Promotes immune functions
Prioritizing a diet high in vitamin C-rich foods may benefit the immune system by stimulating white blood cell production, which fortifies the body’s defenses against infection and disease.
A study published in Experimental Gerontology found that vitamin C enhances the production and function of neutrophils and lymphocytes (two types of white blood cells that help make up the immune system) in elderly patients, making their immune response similar to that of young adults.1
4. May reduce cancer risk
Many studies associate vitamin C intake from foods with a decreased risk of various forms of cancer, including lung, breast, colon, stomach, and esophagus cancer.
According to evidence published in The American Journal of Clinical Nutrition concluded, “Higher dietary intake of vitamin C was associated with reduced risk of total cancer and all-cause mortality. These results support recommendations to increase fruit and vegetable intake.”2
5. Facilitates collagen production
Vitamin C is crucial for collagen synthesis, a key structural protein that strengthens and supports the skin, connective tissues, muscles, and bones.
This explains why vitamin C deficiency can lead to symptoms such as bleeding gums, tooth decay, poor wound healing, hair loss, and bone weakness.
Research published in the British Journal of Nutrition linked greater dietary vitamin C intake to a 33 percent lower risk of osteoporosis, highlighting the importance of this nutrient for overall health.3
Marjorie’s path to improved dental health with vitamin C
Marjorie Simon suffered from painful dental issues. Told she would lose her teeth, Marjorie began searching for a solution. Discovering Dr. Berg’s video on the importance of vitamin C inspired her to take a closer look at her diet.
Marjorie shares:
“I started eating sauerkraut, red bell peppers, drinking lemon water, and consuming cruciferous vegetables. The inflammation went down, and the bleeding has ceased.”
Since making changes to her diet and lifestyle, Marjorie no longer struggles with poor dental health, and she has even lost 25 pounds! Read her full story here.
Results may vary based on individual factors such as starting point, goals, and personal effort. A holistic approach, including proper nutrition and lifestyle changes, is essential for achieving and maintaining health improvements. Individual outcomes aren’t guaranteed.
How much vitamin C do you need daily?
How much vitamin C a person needs daily depends on several factors, including age, sex, life stage, and lifestyle habits.
However, the National Institutes of Health (NIH) has set standard vitamin C RDAs as follows:4
- Newborns up to 6 months: 40 mg
- 7 to 12 months: 50 mg
- 1 to 3 years: 15 mg
- 4 to 8 years: 25 mg
- 9 to 13 years: 45 mg
- 14 to 18 years (boys): 75 mg
- 14 to 18 years (girls): 65 mg
- Men: 90 mg
- Women: 75 mg
In addition, the RDA for smokers is 35 mg higher than the above values, as smoking increases oxidative stress and depletes vitamin C levels in the body.
Tips for maximizing vitamin C absorption
Bioflavonoids, found in citrus fruits, berries, and apples, enhance vitamin C absorption, and consuming these fruits alongside vitamin C-rich foods can significantly boost their effectiveness.
Additionally, aim to eat raw foods, such as salads, vegetables, and berries. Vitamin C is heat-sensitive and rapidly breaks down at high temperatures, which explains why avoiding overcooking helps preserve its bioavailability.
Reducing the consumption of refined carbohydrates and sugar can also boost vitamin C levels, as glucose and vitamin C compete for absorption in the intestines.
Furthermore, vitamin C is best consumed with iron-rich foods, such as meat, and can enhance the absorption of nonheme iron by reducing the inhibiting effects of phytates in plants.
Key takeaways
Consuming foods high in vitamin C, such as berries, cruciferous vegetables, and peppers, is linked to improved cardiovascular health, better immune diseases, and a decreased risk of chronic disease.
Boosting dietary vitamin C intake can also promote collagen synthesis, which helps improve skin elasticity, wound healing, and the strength of connective tissues, muscles, and bones.
Although severe vitamin C deficiency is rare, many people consume insufficient amounts and prioritizing raw plant foods while reducing carbs and sugars can help maximize absorption.
FAQ
1. How can I increase my vitamin C naturally?
Consuming vitamin C-rich foods, such as sauerkraut, lemons, bell peppers, berries, large salads, and broccoli, is the best way to increase your vitamin C intake.
2. Which fruits are highest in vitamin C?
Fruits with high vitamin C content include citrus fruits, such as lemons and limes, as well as berries.
Strawberries and black currants offer the highest vitamin C levels, though blackberries, raspberries, and blueberries are also good sources.
3. How can I get enough vitamin C in a day?
You can get adequate amounts of vitamin C intake by prioritizing whole foods, such as salads, cruciferous vegetables, citrus fruits, and berries.
To preserve vitamin C, it’s best to avoid overcooking foods rich in this nutrient, as heat can rapidly degrade this water-soluble vitamin.
4. What helps vitamin C absorption?
Reducing refined carbohydrates and sugar intake can improve vitamin C absorption and utilization.
Furthermore, focusing on minimally cooked whole food sources such as raw fruits and vegetables and pairing vitamin C-rich foods with those high in bioflavonoids can further enhance its bioavailability.
Sources
- https://www.sciencedirect.com/science/article/abs/pii/S0531556520304666 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6250988/ ↩︎
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/vitamin-c-intake-in-relation-to-bone-mineral-density-and-risk-of-hip-fracture-and-osteoporosis-a-systematic-review-and-metaanalysis-of-observational-studies/E1229B088231CD96AE676352030F428B ↩︎
- https://ods.od.nih.gov/factsheets/VitaminC-Consumer/ ↩︎
